Welcome!

Hey 20th Ward sisters! Welcome to our "Healthy Eating" blog! We hope this will be a fun place to share ideas and recipes with each other. We're still figuring everything out, but hope that anyone who wants to post recipes/tips they find will be able to! So, excuse the dust for a little while as we get things organized!

To get started...On the top of the right sidebar you will find the "Recipe Box." Here's where you can find recipes by category (Breakfast, Main Dishes, Side Dishes, etc.) Hope that helps!

Natalie

Middle Eastern Pita Pizzas

Makes 4 "Pizzas"

4 pita breads (6-inch)
1/2 cup roasted garlic or regular hummus
1 cup crumbled feta cheese
1 small onion, sliced
2 cups thinly sliced fresh spinach
1 large tomato, seeded and chopped
1/4 sliced ripe or Kalamata olives

Heat oven to 400 degrees. Place pita bread on an ungreased cookie sheet. Spread hummus on pitas and sprinkle with feta cheese. Bake 8 to 10 minutes or until cheese is melted. Top each pizza with onion, spinach, tomato, and olives. You can also add cooked shredded chicken for some extra protein!

(Recipe from Betty Crocker)

Mustard-Roasted Potatoes

**Thanks to Kira J. for these next 6 recipes! They look delicious!

2 1/2 pounds small red potatoes

2 yellow onions

3 tablespoons good olive oil

2 tablespoons whole-grain mustard

kosher salt

1 teaspoon freshly ground black pepper

1/4 cup chopped fresh flat-leaf parsley

Preheat the oven to 425.

Cut the potatoes in halves or quarters, depending on their size, and place them on a sheet pan.  Remove the ends of the ions, peel them, and cut them in half.  Slice them crosswise in 1/4 inch-thick slices to make half-rounds.  Toss the onions and potatoes together on the sheet pan.  Add the olive oil, mustard, 2 teaspoons salt, and the pepper and toss them together.  Bake for 50 minutes to 1 hour, until the potatoes are lightly browned on the outside and tender on the inside. Toss the potatoes from time to time with a metal spatula so they brown evenly.  

Serve hot sprinkled with the chopped parsley and a little extra salt.

Black Bean Enchiladas

2 t. oil

1 med onion chopped

2 garlic cloves chopped

2 (15 oz) black beans drained & rinsed

1 medium tomato diced or 1 can diced tomatoes

4 oz can diced green chilies, undrained

1 T chili powder

1 t ground cumin

2 T tamari or soy sauce

salt & pepper

corn tortillas

1 large can enchilada sauce

cheddar cheese

1 pint plain yogurt

olives, scallions, tomatoes and avocado for garnish

Preheat oven to 375. Spray a 9x13 pan.  Heat oil in a large skillet.  Add onion and garlic stir until translucent.  Add beans, tomato, chilies, chili powder, cumin and tamari or soy sauce.  Bring to a boil stirring frequently. Lower heat, cover and simmer 10 min.  Uncover and continue simmering about 5 minutes or until liquid reduces and mixture is firm. Season with salt and pepper.  Mix enchilada sauce and yogurt in small bowl.  In the baking dish tear the corn tortillas in the bottom.  Spoon 1/2 of the bean mixture and then top with 1/2 of the sauce.  Repeat starting with the tortillas.  Top with cheese. Cover dish with foil and bake 20 minutes or until bubbly. Garnish and enjoy!

  *For our small family I only make a half batch and cook it in an 8x8 pan.

BBQ Chicken Salad

Chicken breasts 

Sweet Baby Rays BBQ Sauce

Romaine lettuce finely chopped

Corn 

Black beans drained and rinsed

Avocado, diced

Tomato, diced

Green onions, diced

Cilantro, chopped

French fried onions

Ranch dressing

Cut up raw chicken breasts into bite-sized cubes.  Heat 2 tablespoons of olive oil in a skillet and add chicken.  Brown on all sides.  Drain off the juice and add the bbq sauce.  Simmer until chicken is cooked through then set aside to cool. Combine lettuce, corn, beans, avocado tomato, scallions and cilantro.  Toss the lettuce mixture with some ranch dressing. (Doesn’t need much!) When chicken is cool enough place on top of the lettuce.  Top with the fried onions and enjoy! I didn't list quantities because you can make as much or as little as you would like.

Banana Ice Cream

This is what I make when I have a sugar craving. We make these several times a week, usually late at night to enjoy while watching a good movie or an episode of star trek. :) Before you can make this you need to freeze ripe bananas. Because we use so much of these I try to buy over-ripe bananas in bulk from the produce manager. They will often give them to me at half off or some other deal. (I have the most luck at Lin’s, buying red-banded bananas). I peel and break the bananas in half (if your blender isn't very tough you'll need to break the bananas in bite size pieces) and stuff them in big zip-loc bags to freeze. The frozen bananas are what makes the shake so creamy. Don't substitute unfrozen bananas! In a few hours they'll be ready for your banana ice cream.

3 Frozen Bananas
1 cup vanilla Soy or Rice Milk
1/8 tsp Nutmeg
1/2 tsp Cinnamon

This isn't a science. I hardly ever measure, I just grab a few frozen bananas, add enough milk to blend the bananas and make the smoothie the consistency you like and add spices to taste. Blend until it's all smooth and enjoy.

*variation:  instead of cinnamon and nutmeg I add 1 Tbs. of almond or peanut butter and 1 Tbs. of carob or cocoa for a chocolate peanut butter smoothie.  Mmm…  

Quick and Easy Black Beans

I found this recipe on http://www.ourbestbites.com/. I've always loved black beans, but putting lime in was a whole new idea for me. I made these for dinner last week but almost ate all of the beans before my husband got home. I just couldn't stop eating them, they are that good.

2 Cans Black Beans, drained and rinsed
1 T olive oil
2/3 C diced onion
2-3 garlic cloves, pressed or finely minced
1 C vegetable broth
1/4 t cumin
1/4 t coriander
1/4 t oregano
1/2 t salt
1/4 t pepper
1 lime

In a saucepan on the stove, heat the olive oil to med-high heat. Saute onions for about 3 minutes or until they just start to become translucent. Add garlic and saute about 30 seconds more. Add beans, broth, and remaining seasonings and bring to a boil. Reduce heat to a low simmer and simmer for about 7 minutes, stirring occasionally. When they are done cooking, remove from heat and add in a few squeezes of fresh lime juice. Then mash some of the beans. Just smash enough to thicken the sauce. They will thicken more upon standing. If you want a more soupy consistency, just add a little more broth. Serve as a side dish, or on top or rice.

Garlic Dressing

(makes 2 ½ cups)

1 cup olive oil
1/2 cup sunflower oil
7-10 cloves garlic (or more to taste)
1/2 cup apple cider vinegar
3 Tbs. spike seasoning
1 1/2 tsp. dry mustard
1 smaller onion

This is a delicious and versatile dressing that adds flavor to any dish. Tonight I had it on brown rice and pinto beans. My family has also used it for potatoes, fish, and of course salad. You can add more or less garlic to taste. Garlic is so good for you and this is a delicious way to eat lots of it raw.

Lemon Garlic Broccoli

(Recipe from Kira J.)

Serves 6-8
This is a quick vegetable side dish. I didn't use to be a huge broccoli fan but I can eat almost a pound of broccoli myself when it's cooked like this!


Salt
8 cups broccoli florets
1 1/2 Tbs. olive oil
1 tsp. minced garlic
zest of 1 lemon
1/2 tsp. black pepper
1 Tbsp. lemon juice
1/4 cup toasted pine nuts, optional

Bring pot of water to a rolling boil. Place the broccoli in a steamer and place on top of boiling water. Steam for 5 minutes (set timer.) Place in a large bowl and set aside.
Meanwhile, in a small saute' pan, heat the oil and cook the garlic and lemon zest over medium-low heat for 1 minute. Off the heat, add 1 tsp. salt, the pepper, and lemon juice. Pour this over the broccoli. Toss well. Season to taste, sprinkle with pine nuts, if using, and serve.
To toast pine nuts, place them in a dry saute pan over medium-low heat and cook, tossing often, for about 5 minutes, until light brown.

Black Bean & Corn Soup

Serves 2

This one-pot wonder is easy to make and packs in 7g of fiber per serving!

1 15oz can black beans, drained and rinsed
1 14.5 can low-sodium Mexican stewed tomatoes, undrained
1 14.5 oz can low-sodium diced tomatoes, undrained
1 11oz can whole kernel corn, drained
4 green onions, sliced
1 small green pepper, sliced
4 ribs celery, diced
3 Tbsp chili powder
1 tsp. ground cumin
1 garlic clove, minced

Combine all ingredients in a slow cooker. Cover and cook 5-6 hours on HIGH.

Nutrition Facts: (per 1/8 of recipe)
Calories:120, Total Fat: 2g, Cholesterol 0mg, Sodium 480 mg, Fiber 7g

Breakfast Ideas

Quick Healthy Meals for Breakfast

Of course, what you eat for breakfast matters. "Complex carbohydrates are the cornerstone of the most beneficial breakfasts because they produce a long-lasting supply of glucose for the brain and body," Bissex says. "Breakfast should also contain protein, fiber, and some fat to help children and adults feel fuller longer."

Translation: Go for fortified whole-grain breakfast cereals, such as Wheat Chex or oatmeal prepared with milk instead of water. When topped with fresh, dried, or frozen fruit, breakfast cereals make quick healthy meals that are ready in a snap.

Time is always tight in the morning, but by keeping breakfast simple so you're sure to include it even on busy days. Here are some more quick healthy meals to get your day started that are good for the whole family:

• Whole-grain toast topped with 1 1/2 ounces melted reduced-fat cheddar cheese; 1 cup cubed fruit
• Peanut butter pancake roll-ups: microwave two small frozen pancakes and spread with 2 tablespoons peanut butter; 1/2 cup grapes; 8 ounces 1% low fat or skim milk
• Cooked oatmeal with applesauce swirled in; topped with raisins and chopped almonds; 8 ounces low-fat yogurt
• 2 ounces smoked salmon on 1/2 whole-wheat bagel with low-fat cream cheese; 1 cup berries; 8 ounces 1% low-fat or skim milk
• 8 ounces coffee flavored yogurt with 1/2 cup toasted wheat germ cereal mixed in; 1 plum or nectarine
• Egg and pita sandwich: 1 egg scrambled in 1 teaspoon olive oil stuffed into whole-wheat pita pocket and topped with salsa; 8 ounces 1% low-fat or skim milk
• Breakfast parfait: Layer 1 cup low-fat yogurt; 1/2 cup crunchy whole-grain cereal; and 1 cup fresh, chopped fruit, or whole berries

(article from web-md.com)