Recently retired from my job in Healthcare where I planned menus for thousands, I'd like to share my tips for planning healthy meals at home. First, here's Friday's breakfast for Ruby Red Grapefruit Curd over thin pancakes. The recipe is from Rachael Ray.
Ruby Red Grapefruit Curd
(Serves 2)
In saucepan, whisk juice, zest, sugar, yolk, cornstarch and water over medium heat until thickened. Boil, whisking, 1 minute.
1 egg yolk
2 tablespoons, 2 teaspoons sugar
1/4 cup ruby red grapefruit juice
1 teaspoon grapefruit zest
2/3 teaspoon cornstarch
2 2/3 teaspoons water
Remove from heat. Stir in buttery spread. Strain through sieve.
1 1/3 teaspoons Earth Balance Buttery Spread
Thin Pancakes
(Makes 6)
Mix melted buttery spread with milk. Beat in egg.
1 1/2 tablespoons Earth Balance Buttery Spread
1/2 cup skim milk
1 egg
Stir in baking powder and flour.
1/2 teaspoon baking powder
1/2 cup flour
Pour 1/4 cup batter per pancake onto heated griddle. Cover and bake on one side. Flip and finish baking on the other side.
Garnish with confectioners sugar.
Now for my #1 Tip for Meal Planning:
Today I sort through my recipes and pick one for each protein source. I plan a grocery list, then tomorrow morning I'll shop. First at Aldis, where I can buy items less expensive than the regular grocery store. I'm not sure what produce I'll find there, so I'll buy what looks good, then plan the rest of the menu after shopping. The first grocery stop takes 1/2 an hour, then I'll stop at Giant Eagle to buy the rest of my list.
I'll share more of my Top 10 Tips throughout the week!
We found the perfect shelter near Prosperity, Pa. for our picnic with Boston Brown Bread, Mediterranean Stuffed Chicken and Bean and Veggie Soup. I made this bread some 40 years ago for a college meal planning class when I had to prepare a meal with very little equipment. I made the bread in my dorm room, in a coffee can on a hot plate. It turned out great. This time, I had to work a lot harder to get a good bread.
The recipe I tried Friday morning was one from the local paper. First I had to find a can. Coffee no longer comes in 1 # cans-the can size is 11 ounce and the cans are plastic and paper. So I settled for a 28 ounce can of baked beans. (I rinsed the beans and added those to the soup!) The newspaper recipe called for baking the bread in the oven, which I did............and it never finished baking! (I failed!) So I went to the store and got more eggs, then went to the internet to find another recipe. I found the authentic Boston Brown Bread Recipe on the Taste of Home site. Although theirs was made in a loaf pan (could it be they had the same "can" challenges as I did?), the method of cooking was steaming. And guess what-this recipe has no eggs! Here's how I made it:
Boston Brown Bread
(12 slices)
Mix dry ingredients in a bowl:
1/2 cup whole grain cornmeal
1/2 cup whole wheat pastry flour
1/2 cup rye flour
1/2 teaspoon baking powder
1/2 teaspoon baking soda
1/8 teaspoon salt
Mix raisins and nuts in a food processor:
3 tablespoons toasted almonds
3 tablespoons raisins
Add to dry ingredients.
Mix liquid ingredients and sugar in a measuring cup:
1/3 cup molasses
2 tablespoons brown sugar
1 tablespoon canola oil
1 cup buttermilk (I use 1 cup skim milk plus 1 tablespoon lemon juice)
Stir liquid ingredients into dry just until moistened. Transfer to the can sprayed with Pam. Place can on a rack in a large deep pot; add 1 inch of hot water to the pot. Bring to a gentle boil; cover and steam for 90 minutes until the center is done. Add more water to the pot as needed.
Remove can from pot; let stand for 10 minutes before removing bread from can to a wire rack.
The stuffed chicken breast recipe is from Oldways.
Mediterranean Stuffed Chicken
(Serves 2)
Pound chicken breast to flatten. See my tutorial here.
Filling
Mix in food processor:
1/4 cup part-skim ricotta cheese
3 Kalamata olives, pitted
6 grape tomatoes
1 1/2 teaspoon lemon zest
1 1/2 teaspoon lemon juice
3/4 teaspoon oregano
2 mini red sweet peppers
Spread onto flattened chicken breast. Roll lengthwise.
Sprinkle outside of chicken with crushed pecans.
3 tablespoons toasted pecans
Bake in a 325 F oven for 30 minutes until center reaches 165 degrees. Slice with electric knife.
While I'm the meal planner of the family, my husband plans the trips. He sees places while on the road and notes those he can visit with me. We take our cameras and thoroughly enjoy our time together. Todays' adventure was at Morris Township Community Park, 1 mile from the town of Prosperity and about 40 miles from home. The park has a 1 room school house and perfect complements for our somewhat primitive bread.
Turkey meatballs, fresh veggies and local pasta in an lime and ginger broth filled a bowl where we didn't leave a spoonful. The recipe was inspired by Maria Elia in her Full of Flavor Cookbook. Here's how I made it:
Turkey Meatballs
(Made 10)
Mix in food processor:
4 ounce raw turkey breast
1/4 cup onions
1/2 inch piece fresh ginger, peeled
1 garlic clove
1 mini red sweet pepper
1/2 cup arugula
1 egg white
2 tablespoons wheat germ
Shape into balls with 1 tablespoon scoop.
Bake at 325 F for 15-20 minutes, until internal temperature reaches 165 degrees.
Asian Broth with Vegetables
(Serves 3)
Bring to a boil. Lower heat and simmer 10 minutes.
2 cups low sodium chicken broth
1 cup water
2 mini sweet peppers, cut in rings
1 teaspoon grated fresh ginger
1 stalk celery, diced
1/4 cup onion, diced
1/2 cup yellow squash, sliced
1 ear of corn, cooked and shucked
4 mushrooms, sliced
Add meatballs, noodles, and arugula.
Heat for 8-10 minutes.
1/3 cup arugula
2 ounce spinach spice noodles
Garnish with lime wedges and bean sprouts.
1/2 lime, cut in wedges
2 tablespoons fresh sprouted mung beans
Happy Friday!
Biscuits, bean sprouts, marbleized eggs and sauteed arugula-I could probably eat another one they were so good! I was inspired by a recipe in Saveur Magazine . Mine has my just sprouted mung bean which gave it an extra flair!
Honey Brushed Biscuits
(Makes 8)
Mix in food processor:
1 cup all purpose flour
1/2 cup whole wheat pastry flour
1 1/2 teaspoon sugar
1 1/2 teaspoon baking powder
3 tablespoon Earth Balance Buttery Spread
Add milk and juice slowly through the hole in the lid of the processor:
1/2 cup skim milk
1/2 tablespoon lemon juice
Remove to floured surface. (I use a piece of folded parchment paper).
Roll to 3/4 inch thick. Cut with 2 3/4 inch biscuit cutter.
Place on parchment lined baking sheet.
Bake for 18 minutes at 400 F.
Brush with a mixture of honey and buttery spread:
2 teaspoons honey
1 1/2 teaspoon Earth Balance Buttery Spread
Return to oven and bake 5 more minutes.
I love that I've mastered the making of my own sprouts. See my previous post for Countertop Sprouts.
Five shrimp, five vegetables, five ingredient sauce. . . Bob and I give this one a high five!
Five Spice Shrimp and Vegetables
(Serves 2)
Thaw and peel shrimp, leaving tails intact. Toss with five-spice powder and cornstarch.
10 large shrimp, raw
1 teaspoon five spice powder
1 teaspoon cornstarch
Saute vegetables in oil for 3 minutes.
2 teaspoons sesame oil
1/4 cup onion, diced
2/3 cup mushrooms, sliced
3 mini sweet peppers, sliced
1 tablespoon grated fresh ginger
Add shrimp, water and vinegar.
3 tablespoons water
1 tablespoon rice wine vinegar
Saute 3 minutes, stirring frequently.
Add asparagus and peas.
1/3 cup fresh asparagus, cut in 1 inch pieces
1/3 cup peas
(I microwaved these in water for 2 minutes prior)
Cook, stirring frequently until shrimp are cooked throughout.
Serve over brown rice.
1/2 cup instant brown rice
1/2 cup water
Bring to a boil, then simmer for 5 minutes.
These individual white lasagnas were easy to assemble, creamy and delicious. The recipe was inspired by Cooking Light's Healthy Habits feature on right size portions. Here's how I made it tonight.
Individual White Lasagnas
(Serves 4)
Spray 4 individual ramekins with Pam.
Cook lasagna noodles in simmering water 10 minutes.
4 whole wheat lasagna noodles
Drain and lay flat.
Saute onion and arugula in oil.
1 teaspoon olive oil
2 cups arugula, stems removed
1/4 cup diced onion
Drain, squeezing out moisture, between paper towels.
Saute garlic and mushrooms in oil.
1 teaspoon canola oil
5 medium button mushrooms, sliced
Drain.
Mix cheeses and sauteed vegetables.
1 cup part-skim ricotta cheese
1/4 cup feta cheese
Arugula-onion mix
Garlic-mushroom mix
Sprinkle with Mrs. Dash.
Cut lasagna noodles in 4 squares each.
Place one square in bottom of each ramekin.
Cover with 1 tablespoon ricotta mixture.
Repeat with one square noodles and 1 tablespoon ricotta mix.
Top with one square noodle and 1 1/2 teaspoon ricotta mix.
Garnish with Parmesan Cheese.
1/4 cup parmesan cheese, grated
Cover with foil.
Bake at 350 F for 10 minutes.
Uncover.
Bake for 10 more minutes.
My strawberry shortcake recipe is posted here. I froze the extras to use later-these were perfect with tonight's springy meal.
The recipe was called "Hunter's Chicken Stew". It was quick and easy, with many ingredients I always have on hand. This chicken, tomato and mushroom dish was paired with small potatoes for this no fuss Sunday dinner!
Hunter's Chicken
(Serves 2)
Dust chicken with seasoned flour.
2 chicken thighs, boneless, skinless
1/4 cup all purpose flour
Fresh ground pepper
Mrs. Dash
Saute in buttery spread, turning to brown both sides.
1 tablespoon Earth Balance Buttery Spread
Add onion, garlic and mushrooms.
1/4 cup onion, thinly sliced
3/4 cup shitake mushrooms, locally grown
1 garlic clove, minced
Saute until softened.
Add tomatoes, tomato paste, chicken broth and wine.
1 can no added salt diced tomatoes
1 tablespoon tomato paste
1/2 cup low sodium chicken broth
1/2 cup white wine
Cover and simmer for 15 minutes.
Mine's garnished with Deberry Farms' Pea Shoots.
