Roasted Chickpea

I m a huge fan of chickpeas.  Ever since I can remember every Christmas Eve my family enjoyed a many course meal that consisted of everything under the sun, but meat.  We always started a meal with Che chi soup, which is an Italian word, meaning Chickpeas. It was creamy and rich and yet left me feeling light and not weighed down.  Years later, when I was learning to cook, I have found many ways to use garbanzo beans. Garbanzo beans pack so much nutrition in these little tiny golden gems. They have long been valued for their fiber content.  Many public health organizations including the American Diabetes Association, The American Heart Association, and the American Cancer Society recommends legumes as a key food group for preventing disease

and optimizing health.
1 can Garbanzo beans
1 tablespoon olive oil
1/2 tsp salt
1/4 tsp black pepper
1 tsp red pepper
1 tsp garlic powder

rinse off beans for 1 minute
dry beans very thoroughly with a paper towel
heat oven to 350 degrees
add oil and heat for 5 minutes
toss beans in spices and place in roasting pan
roast for 10 minutes
remove from oven and toss
roast 20 more minutes
remove from oven let cool and eat!!!

Tomato Pumpkin Soup

Record below temps today and this soup hit the spot. It was creamy, thick, flavorful and mmmgood.  What was even more inviting was that it was completely loaded with nutrients, took 10 minutes to make and had a cost of less then $3.00 for 4 helfty servings.
Tomatoes are thought of as the most effective antioxidents effective in maintaining the strength, thickness and fluidity of cell membrane.  Cell Membranes are responsible for screening what goes in and out of cells, allowing for good nutrients to move in and toxic cells to move out.



1 cup tomato sauce
1 can 16oz pumpkin

1 cup chicken broth
2 tsp olive oil
1 tsp dried onion
1 tsp parsley
1 tsp red pepper

heat olive oil in sauce pan, add spices, saute for two minutes
add tomato sauce and pumpkin puree, bring to a boil, stirring constantly
simmer for 5 more minutes
remove from heat and serve in 4 bowl
top with mozzarella cheese

Pears With Walnuts, Honey and Yogurt

Ive made this scrumptious dessert with tons of different fruits.  Fresh fruits for sure, but canned as well.  Peach, apple, pinapple and now pear.  Its goo ood and good for you.  Lots of nutrients. 
Pears contain vitamin C which protects body of free radicals and vitamin K which promotes bone health.  Walnuts contain omega 3 fatty essential fatty acids which decrease bad cholesterol and increase good cholesterol. 
2 cans pears
1/4 butter
1/4 walnuts
2 tablespoons brown sugar
2 tablespoons sugar
1/2 tsp cinnamon
1/2 cup yogurt

preheat skillet medium heat
add butter and melt
add both sugars
stir constantly on medium
lower heat and add pears as soon as sugar bubbles
cook on each side of pears fro 3 minutes
remove from heat
place on four plates
add a dollop of yogurt and a handful of walnuts

Blackbean Brownies

I have tried to "sneak" many foods into my foods over the years, and by far my most successful attempt has been the blackbean brownie. What I like most about this recipe is the ease.
A box of brownies and a 15 oz can of blackbeans is all it takes, and then bake. Blackbeans are one of those duel nutritional role foods I have talked about-they contain lots of protien, so they fall into the meat catagory and they fall into the vegetable catogory as well and are loaded with fiber, which is so good for the body. Yipee for two food groups!!
here is the uncomplicated recipe

Box of brownie mix, doesnt matter which one, I got mine at Walgreens along with the other ingredient
1 can black beans 15.5 ounces

in blender or food processor, mix the brownie mix and the entire content of blackbeans until batter is smooth
pour into a 9X9 greased baking dish and bake according to box instruction.
when done baking let stand atleast an hour because the brownies will be soft due to all the moisture from the beans.
serve and watch the brownie disappearing act

Risotto with Mushrooms and White Wine

Lets talk about Mushrooms again. They are my go to vegetable a lot because  truly are the leading source of the essential antioxidant selenium in the produce aisle.  Antioxidents protect the body cells from damage that might cause  chronic disease.

3 cups chicken broth
1 tablespoons olive oil
2 cans mushrooms
1/2 cup white wine
2 tablespoons butter
1/3 cup parm cheese

Heat chicken until a boil lower heat to a simmer and add rice.  Stir constantly until all liquid is absorbed and rice is cooked, add 1/2 cup white wine and continue to stir 5 minutes.  Add butter and parm cheese, stir 2 minutes
remove from heat and serve

Turkey Pasta Bake

1 Tablespoon Olive Oil
1 lb ground turkey
2 cans 10oz mushrooms
1/2 cup chicken broth
2 tablespoon butter
2 tablespoon flour
1 cup milk
1 lb pasta
optional shredded mozzarella cheese

Cook pasta according to instruction
In sauce pan on medium heat olive oil and add ground turkey, saute until thoroughly cooked and add mushrooms
remove from heat, place turkey in bowl
in same sauce pan melt butter and add flour, stir constantly, add flour and continue to stir until creamy
add turkey and mushrooms
add salt and pepper
remove from heat
When pasta cooked, drain and add to sauce pan with turkey, saute together for 1 minute
remove from heat and serve
optional shredded mozzarella cheese

Pumpkin Oatmeal Cookies

1 cup flour
1/2 tsp baking soda
1 tsp baking powder
1/2 tsp salt
1/2 cinnamon
2 tbsp. butter
1/2 c pumpkin puree
1/3 brown sugar
1/3 cup white sugar
1 large egg
1 tsp vanilla
1 1/2 cup oats
1/2 cup chocolate chips
preheat ove 350

combine flour,  baking soda, baking powder, salt, cinnamon and oats in a bowl
in mixer combine butter, pumpkin puree, brown sugar, white sugar, and vanilla, beat until smooth
add egg
combine dry ingredients
on cookie sheet place 2 inch size balls of dough, flatten slightly
bake for 8-10 minutes

Pumpkin Beer and Cheddar soup

I had a taste for this combo and I found tons and tons of recipes for it.  Although, many of my recipes are found on the Internet, either on someones blog or website, or yummly or a famous chef, ie I love Giada, Gordon Ramsey, Ina was my dads favorite, Paula Dean, but I usually have to skinny down her recipes. 

 

 

 

 

 

 

1 cup milk

2 cups chicken broth

1  can pumpkin puree

1 cup milk

3/4 cheddar cheese

 

heat milk, chicken broth and beer on medium until comes to a boil

stirring constantly.  Add Pumpkin Puree and salt and pepper, stirring for 10 minutes

Add cheddar cheese, stir 2 minutes until cheese is melted

serve with a sprinkle of cheese in each bowl 

 

Salmon Oat Burger

I  have been making these for years, long before my blog.  When I became a vegetarian, I realized I had to find a way to get protein, and I really didn't like salmon, so I would disguise the taste with condiments and other ingredients.  25 years later, I do eat meat again, but I still love these burgers. This burger is packed with vitamin and nutrients, I could go on and on.  Ill stick to the big ones, in no particular order. 
Salmon contains Omega 3's which I have talked about over and over again.  It is a great nutrient that helps lower the risk of heart disease, and reduces joint pain.  Salmon is also high in vitamin D, Vitamin B12 and Niacin.
Oats helps remove cholesterol from digestive system, and also is very high in fiber.
Tomatoes containing lycopene which is one of the most powerful antioxidens consumable.

2 (7 ounce cans) pink salmon
3/4 cup old fashioned oats
1/3 cup milk
1 egg
1/2 cup diced tomato
1/2 cup corn
2 tsp franks red hot sauce
1 tsp onion powder
salt and pepper to taste

mix all ingredients together
form 4-6 burgers
heat 1 tablespoon olive oil in large skillet
place burgers in skillet and cook 7-8 minutes on each side

Pumpkin Pie

Ive been craving sweets all day, and although, I was good and ate healthy all day, I knew Id want something sweet after dinner.  Its difficult to feel to guilty with pumpkin pie.  Pumpkin is my all time fave health ingredient.   Aside from being a loaded with beta carotene and being a powerful  antioxidant, pumpkin is packed with important vitamins, A, E, K, and fiber.  It is low in cholesterol and sodium.

1 can (15 oz) pumpkin puree
3/4 cup sugar
1/2 tsp salt
1 tsp cinnamon
1 eggs
1 can(12 oz) evaporated milk

mix sugar, cinnamon and salt in a bowl, beat eggs in separate bowl and pour in bowl with dry ingredients, add pumpkin puree and evaporated milk.  Mix well, pour into pie tin
preheat oven to 425,
Bake pie for 15 minutes, lower heat to 350 and bake 50 more minutes or until toothpick inserted comes out clean
let sit for atleast an hour
serve with frozen yogurt or whip cream

Pumpkin Gnocchi

Heres another recipe with pumpkin, and although it sounds very gourmet, it was super easy to make and super inexpensive.  As I have mentioned over and over, I love pumpkin, not just because of the super great flavor, creamy texture, and versatility, but because of the nutritional benefits.  Pumpkin is high in vitamins A, C and K, it is also provides large amounts of beta carotene which when consumed acts as a powerful antioxidant.  I was rushed today, so I made the gnocchi with a butter, cheese sauce, next time I am going to probably try it with a walnut, or pistaccio pesto to boost the flavor and the nutrition. 
ingredients
1 can pumpkin puree(2 cups)
1 egg white
1 1/2-2 cups flour
water if needed
combine pumpkin, egg and 1 1/2 cup flour, with your hands and begin mixing together, slowly kneeding dough so it all starts to come together, as it forms a ball, if it is too sticky, add more flour.  When the dough is mixed completely together and not sticky, no more flour is needed.  Flour a large surface, like a table or countertop.   To roll out, take a piece of dough, about the size of a table spoon and roll into a long tube and place on floured surface.  Continue doing this until all the dough is used rolled out.  Then with a knife, at an angle, cut into small 1/2 inch pieces.  This dough is more dense then regular potato gnocchi, so the pieces should be small.
When completely all cut, place gnocchi on trays and place in freezer.  Freeze atleast an hour.
To cook:
In a large pot, boil water and add tablespoon of salt
When water boiling, drop in gnocchi one at a time
When gnocchi rise, they are done
With a slotted spoon, remove cooked gnocchi and place in bowl
for sauce:
1/4 stick of butter
1/2 cup parm cheese
in large skillet melt butter
toss in gnocchi, sauté for 2 minutes until gnocchi coated in butter and slightly crispy
add salt and pepper
top with parm cheese

Corn Crab Cakes

1 cup corn
1./3 cup mayo

1 tsp taco seasoning
2 cans crabmeat
1 egg beaten
2 tablespoons water
1/2 cup dry bread crumbs

Line sheets wax paper or coat with spray or cooking oil. 
In a bowl, combine corn, mayo, crabmeat and taco seasoning.
shape into 8 patties, place on cookie sheet and freeze for 15 minutes

Heat oven to 450 degrees
In another bowl stir in water and egg
Dip each patty in egg mixture, then dip in bread crumbs
Bake 15 minutes, turn patties and bake 1-0 more minutes

Creamy Pumpkin Pasta with Peas

1/2 cup cream cheese
1 cup pumpkin puree
1/4 cup butter
1/4 cup milk

1 cup peas
2 tsp garlic powder
12 ounces of pasta
salt and pepper to taste

cook pasta to taste
In the meantime, in sauce pan heat butter on low, when melted add cream cheese,pumpkin, stir in milk and stir rigorously
add garlic powder, peas and salt and pepper to taste

Linguine Red Clam Sauce with Black Olives

This is the second or third time I made pasta with clam sauce, but I havent made the dish with tomatoes or black olives before, and it was good.  The tomatoes added ofcourse the lycopenes, which are the most powerful antioxidents out there.  Clams contain protein, iron, potassium vitamin A and folate, and olives contain vitamin E, iron, copper and dietary fiber. 

12 ounces linguine or spaghetti
1 can clams
1 can diced tomato

1 cup sliced black olives
2 teaspoons olive oil
1 tsp garlic powder
1 tsp dried parsley
salt and pepper to taste

boil noodles according to instruction
heat oil in skillet on low.   Add diced tomatos and garlic powder, saute for 10 minutes. Add clams, black olives and salt and pepper to taste.
When pasta is ready, toss in skillet with clam sauce, saute another 2 minutes
devide in bowls, top with parsley

Sweet Potato Crisp

This is like a sweet potato pie, so it is sweet and savory.  Sweet potatoes are loaded with nutrients, vitamin A, niacin, folic acid and vitamin C.  Oats are high in fiber and aids in digestion.  Pecans contain oleic acid and is an excellent source of antioxidants, such as vitamin E and beta carotene. 

Preheat oven to 350

1 8 oz package cream cheese
1 can 40 oz sweet potatoes
3/4 brown sugar
1/4 tsp cinnamon
1 cup apples
2//3 cups cranberries
1/2 cup flour
1/2 cup old fashioned oats
1/3 cups butter
1/4 cup chopped pecans


Beat cream cheese, sweet potatoes, 1/4 cup sugar, cinnamon and top with apple and cranberries.  place in a 9" baking dish
in separate bowl, mix flour, oats, remaining sugar, and cut butter into 1 inch pieces
top sweet potatoes with crunch topping and bake for 35-45 minutes until the top is golden brown

Mandarin Tuna Salad Roll Ups

I was inspired by working lunch today at my sons school, when the fruit choices were: fresh pears, red apples, green apples, apple sauce and canned mandarin oranges, and half the children 4th through 8th grade chose mandarin oranges.  So I got to thinking, what could I add to mandarin oranges that would be healthy and children would enjoy. Tuna and/salmon came to mind.  Tuna provides powerful  omega 3's and protein, and their is vitamin E in almonds, which acts as a powerful antioxident.  Canned mandarin oranges contain vitamins A, C and E.

1 can tuna rinsed
1 cup mandarin orange
1/4 cup mayonaise
1/4 sliced almond

mix all ingredients together, serve alone, with whole wheat bread, roll ups.

Penne Pea Pesto with tomatoes and Black Olives

This was a hodge podge of ingredients thrown together, but it worked and it had lots of food groups and healthy ingredients.   Pecans have a high source vitamin E which acts as a powerful antioxident.  They also are a rich source of  manganese, potassium, iron, magnesium, zinc, and selenium.  Peas are high in antioxidents and contains almost as much protein in a half cup as a tablespoon of peanut butter.  Tomatoes are the antioxidpent powerhouse, but they also contain fiber and protein.

Ingredients
for pesto
2 cups canned peas

1/2 cup parm cheese
1/2 pecans
2 tsp garlic powder
1/4 cup olive oil
1/4 cup salt
pepper to taste
1/4 cup boiled pasta water
combine all in blender or food processor

12 ounces penne pasta
1 cup diced tomatoes
1/2 cup diced green olives

boil noodles according to instruction(reserve 1/4 pasta water for pesto)
drain pasta and toss with pesto and add tomatoes and olives

Baked Pumpkin French Toast

This is a special Sunday morning treat, that is easy to make and tastes far more decadant then it really is.  Eggs are always healthy, consumed in moderation and pumpkin puree is low in saturated fats, cholesterol and sodium, and a good source of vitamin E, fiber, vitamin A,C and K.  Also an excellent source of beta carotene which is high in antioxidents which keeps bad cells out.  This combined with healthy goodness of oats, which is extremely high in fiber and aids in keeping digestivbe system moving, which can prevent high cholesterol and high blood pressure.  Whole wheat bread provides fiber as well as many B vitamins.  Thiamin, Niacin, Ribofavin, Folate and iron and calcium as well.
this seves 8
Ingredients:
8 eggs
1 tsp vanilla extract
2 tsp ground cinnamon
1 can pumpkin puree
8 slices whole wheatbread

topping
1/3 cup brown sugar
1/4 tsp ground cinnamon
2 tablespoon all purpose flour
1 tablespoon butter cut in small pieces

cube wholewheat bread, line them up in greased 9x13 baking dish
in bowl whisk until fully mixed eggs, vanilla, cinnamon, pumpkin puree
pour over bread mixture and toss gently so all bread is evenly coated.

in seperate bowl combine brown sugar, cinnamon, flour and butter, combine until it makes a consistent crunchy mixture
sprinkle evenly over the the pumpkin, egg, bread mixture

bake at 375 for 30-40 minutes.

Oatmeal Pumpkin Raisin Cookies

Yet another pumpkin recipe.  This one was delicious.   Pumpkin is low in saturated fats, low in cholesterol, and sodium and a good source of vitamin E, fiber, vitamin A,C and K.  Also an excellent source of beta carotene which is high in antioxidents which keeps bad cells out.  This combined with the uber nutrition of oats, which is extremely high in fiber and aids in keeping digestive system moving, which in turn helps to prevent high cholesterol and high blood pressure.
 2 cups flour
1 1/3 old fashioned oats
1 tsp baking soda

1 tsp ground cinnamon
1 cup(two sticks) of butter
1 cup packed brown sugar softened
1 cup granulated sugar
1 cup pumpkin puree
1 egg
1 tsp vanilla
3/4 cup raisin
preheat at 375
combine butter, brown sugar, granulated sugar, pumpkin puree and vanilla in a bowl, in a seperate bowl combine flour, oats, baking soda, combine with wet ingredients
when completely mixed add raisins.
Drop spoon fulls of batter on a cookie sheet, place an inch apart
bake for 10-12 minutes

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