Fried Rice

It's delicious, fast, and very easy, and a whole meal by itself (or a great side-dish). In other words, this is one of the most versatile recipes out there. I love this fried rice as a lunch, and so do my kids! I make at least a double batch every time I cook it, and we still gobble up the whole pan full. For vegetarian, substitute shrimp for the ham--or just leave it out entirely. This is meant to be a use-up for leftovers, so you can use cooked chicken or any vegetable medley you have on hand.
Ham Fried Rice

1 cup calrose rice, uncooked*
2 cups water*
2 tsp chicken bouillon (optional)*
*OR: 2 cups cooked rice
2 TBSP olive oil
1 cup cubed ham
1 cup frozen peas, frozen peas & carrots, OR frozen vegetable medley
2 eggs
2 TBSP soy sauce
1/4 tsp pepper
1/4 tsp garlic powder

1) Cook rice in a pot or rice cooker with water and chicken bouillon until done, according to package directions. *If using leftover cooked plain rice, omit this step, since--hey! it's already cooked.
2) Heat a large frying pan or wok over medium high heat with olive oil. Add ham and let cook for about 1 minute.
3) Add cooked rice and toss to combine, then let it sit and toast for about 3-5 minutes, turning only occasionally. You want some little brown bits to form, but don't burn it.
4) Add frozen vegetables and toss to combine. Let cook for another couple of minutes until vegetables are hot.
5) Beat eggs with soy sauce, pepper, and garlic in a small bowl.
6) Pour eggs over the cooking rice mixture and stir well for 2 minutes, or until eggs are fully cooked and incorporated (like scrambled eggs).
7) Enjoy! Makes about 4 servings, or if you've got my kids in the household, only 2. :)

Note: if you are making this for someone who needs gluten-free, make sure you check your ham, soy sauce, and bouillon for wheat in the ingredients. All of these things can easily be found GF, but you just need to double check. Also remember that you can always change out the ham for some other type of protein, like edamame or chicken or shrimp to fit your needs.

"Thai" Peanut Noodles

Fast, easy, delicious, healthy, affordable, and unique. Seriously, what more can you ask for in a meal? (And the "Thai" is in quotes because I made up the recipe myself. It's Thai inspired, but I'm not sure how authentic it really is.)

"Thai" Peanut Noodles

1 lb boneless, skinless chicken breast
3 TBSP olive oil
12 oz linguini
1 bag frozen stir fry vegetables
1/4 cup soy sauce
1/2 cup chunky peanut butter
1 fresh lime
1 TBSP fresh grated ginger (or dried)
1 tsp chopped garlic
1/2 tsp pepper
1/4 cup honey
1 big handful fresh cilantro leaves (optional)

1) Cut the chicken into 1" cubes. Season with pepper and the zest from the lime (grate off the outside green part, but don't go so deep it turns white.) Heat a large skillet or wok. Add oil, and then add the chicken. Let cook for about 2 minutes per side, until lightly browned.
2) Meanwhile, boil a big pot of water. Cook pasta according to package directions.
3) Add the vegetables to the chicken and toss to combine. Let cook on high heat for about 5 minutes, to cook vegetables.
4) Mix together remaining sauce ingredients: Soy sauce, peanut butter, garlic, ginger, lime juice, and honey. It may be a little gloppy.
5) Pour sauce over vegetables and chicken and stir to combine. Reduce heat to medium low and hold it there until the noodles are done cooking.
6) When noodles are done, drain them and toss them in with the peanut sauce, chicken, and vegetables. Sprinkle with fresh cilantro. Enjoy!

Notes:
-For Vegetarian, use frozen, shelled Edamame or even little shrimp.
-For Gluten-Free, use a good rice pasta fettucini.
-Buy your favorite bag of stir fry mix. My favorites have carrots, snow peas, onions, peppers, water chestnuts, and mushrooms. Of course you can chop fresh veggies instead of frozen. I just like the convenience of frozen in this dish.

Vegetable Soup

One of my favorite lunches is a nice bowl of soup with a piece of garlic or cheese toast. After inspecting the ingredients list of my favorite can of vegetable soup, I realized just how simple it really was, and decided to try my hand at it. This big pot of soup was fast and easy to make, and is really cost efficient. When I let my 4 year old son taste test it, I asked him if it needed anything, and he replied, "Yes. Ice." Leftovers can be poured into freezer bags or containers and frozen in the sizes you need for your own lunches, then just warmed and served. Goodbye, canned vegetable soup; hello low-fat, healthy, and delicious homemade Vegetable Soup at a moment's notice!

Vegetable Soup

4 medium potatoes
4 carrots
4 ribs of celery
1 bell pepper (I like red)
1 can kidney beans
1 can garbanzo beans
1 can great northern beans
1 can tomato sauce
1 large can diced tomatoes
4 cups water
1/4 tsp fennel seeds
2 tsp crushed garlic
2 tsp salt
1 tsp pepper
1 tbsp Italian Seasoning
1/2 tsp rosemary
1 bay leaf
1 cup frozen corn

1) Wash and dice the potatoes, carrots (peel first, if desired), celery, and red pepper. Go for a smaller dice, so that they'll be roughly the same size as the beans.
2) Mix together all ingredients except the corn in a 6 quart slow cooker (Crock Pot). Lid it up, then cook on high for 4-6 hours.
3) Stir in corn shortly before eating. Then, enjoy! Remember to freeze the leftovers in smaller portions to make easy lunches.

Easy Cheesy Broccoli

I love this recipe! It is fast, delicious, and always a hit. The sauce is equally good on other vegetables, especially cauliflower, broccoflower, or asparagus. If you've got picky kids, try this over their vegetables. Who can resist tangy cheesy sauce? It makes for a great side dish along any main course.

Cheesy-Mayo Broccoli

1 large head of broccoli, about 1 1/2 pounds
1/2 cup mayonnaise
1/4 tsp crushed garlic
1 cup grated cheddar cheese
1/4 tsp salt
1/2 tsp pepper

1) Wash broccoli and trim off the florets, leaving bout a 1 1/2 inch stem. The whole stem can also be cooked if you peel off the darker green outer part and just eat the softer, lighter green inner part. Trim the stem into long sticks, if desired. Put all the broccoli in a pot with a lid. Add about 1 cup of water and bring to a boil (covered). Cook for 5-10 minutes, checking often for tenderness. When it is just soft enough to pierce with a knife or a fork easily, but still gives a little resistance, remove from heat and drain.
*optional 1) OR, if you don't want to steam it on the stovetop, cook it in the microwave. Just put the broccoli in a microwave safe bowl, with a little bit of water, cover with a piece of plastic wrap, and cook on high for 4-5 minutes.
2) While the broccoli is cooking, mix together the other ingredients.
3) When the broccoli is mostly cooked through, after it has been drained well, pour the mayo-cheese mixture over it. Return to the stovetop or microwave for another few minutes (3 minutes over very low heat on stovetop, or 1 minute in microwave on high) just to melt the cheese. Stir to coat the broccoli, and serve!

Note: I use fresh vegetables whenever I can. They retain a lot more of their vitamins and minerals than if they've been canned or frozen, and one other great thing: natural healthy bacteria. Canned vegetables have to be sterilized to stay shelf-stable. Fresh vegetables and fruits naturally introduce the body to safe bacteria that promote a healthier immune system. So, while canned vegetables are a wonderful asset to keep around the house, try to have a little more fresh whenever possible. There's lots of benefits! Watch for the vegetables that are in season or on sale, and don't be afraid to try something new.

Shepherd's Pie, my way

This may not be as fast as the ground beef-green beans-tomato soup-mashed potatoes combo, but man, is it good! Good news: just like the last recipe, it can also be frozen in individual meal sizes and just heated up the night you want it.

Super Delicious Shepherd's Pie
mashed potatoes:
6 potatoes
4 tbsp butter
3 oz cream cheese
1/2 cup milk
1/2 tsp salt
1/2 tsp pepper

beef filling:
1 pound ground beef
1 small onion (1 half big)
2 carrots, grated
1 cup frozen peas
1 can tomato soup
1 tsp dry rosemary
1/2 tsp pepper
1/2 tsp salt
1 cup shredded cheddar cheese (for topping)

1) Peel, dice, and boil potatoes until soft.
2) Brown the ground beef mixed with the chopped onion and grated carrots. Cook until beef is all brown and onions and carrots are soft.
3) drain any excess fat from the ground beef, then add the tomato soup, peas, and seasonings. Warm thoroughly.
4) When potatoes are soft, drain and add in the other mashed potato ingredients (butter, cream cheese, milk, seasonings). Mash with a masher or a hand mixer until nice and fluffy.
5) Spray a 13x9 pan with cooking spray (if freezing, line with foil first). Pour the beef filling on the bottom, then top with the mashed potatoes. Cover with cheddar cheese. Bake at 450 degrees for about 5-10 minutes, just long enough to melt cheese and crisp the top. Enjoy! (if freezing, don't bake, just put straight in the freezer. When solid, remove from the pan and store it just in the foil until ready to use. The day of eating it, put it back in the pan, thaw on the counter for about 30 minutes to 1 hour, and then bake at 350 for 30-40 minutes.)

Fish Tacos

I made these for dinner yesterday and had a semi-unexpected fish-phobic guest join us. Since the fish was already cooked, he tried some skeptically and really liked it. Today this friend heralded me, saying, "You're the best cook in the world! You made fish taste good!" We are definite seafood fans around here, and these tacos didn't disappoint.

Fish Tacos:

Coleslaw--
1/2 small head green cabbage
1/2 head *radicchio
2 carrots
1/2 red pepper
2 green onions

Slice all vegetables very thin, grate carrots, and toss together. Dress with 3 tbsp olive oil, 1 tsp pepper, and 1 tsp salt. Mix well.

Spiced Mayonnaise--
1 cup mayonnaise
1 tsp garlic
1 tsp salt
1 tsp pepper
1 tsp smoked paprika

Mix together, set aside.

Battered Cod--
1 lb fresh cod filets, sliced into 1" wide strips
1 cup biscuit mix
2 eggs
water (enough to thin it out appropriately)
1/2 tsp garlic
1/2 tsp smoked paprika
salt, pepper, garlic, paprika, and flour... a few teaspoons of each.

Heat 2 quarts oil in a heavy bottomed pan or deep fryer until about 375 degrees. Also prepare a pan or plate with paper towels to drain your fish when done.

Mix together biscuit mix, eggs, garlic, and paprika and enough water to make a liquid batter. Set aside. Lay cod strips on a large platter or cutting board. Sprinkle with salt, pepper, more garlic, and paprika, and a generous dusting of flour. Shake off any excess flour, so that it is evenly dusted. Dip seasoned cod in the batter and deep fry in hot oil until golden brown and delicious. Remove from oil and get ready to eat!

If desired, brush your tortillas with butter and toast in a pan briefly before service. Or serve with regular tortillas. Put some of the spiced mayonnaise, coleslaw, and a piece of fried fish in each taco. Squirt with fresh lemon juice. Enjoy!

*Ingredient of the day: Radicchio. It looks a lot like red cabbage, but is smaller. It is actually a red lettuce, and is just a little spicy. Kind of a fun thing to try!

Crispy Asian Chicken Fingers; Quick stir-fry veggies

This meal is another one-sauce meal. Make one big batch of the sticky honey-soy sauce, then use it to marinade the meat, flavor the vegetables, and as a dip. This meal is quick to prepare and very kid-friendly. We loved every bite! Oh yes, and I aologize for the picture. But I figure it's better to have a bad picture than none at all.

Honey-Soy Sauce

1 cup honey
1/2 cup soy sauce
1 tsp garlic
1 tsp black pepper
2 tsp ginger (fresh grated, or ground)
1/4 cup ketchup
1 tbsp Worcestershire sauce
1 tbsp Thai Fish sauce (optional)

Mix together all ingredients. Makes about 2 cups.

Crispy Asian Chicken Fingers
1 lb chicken tenders, (OR boneless-skinless-chicken breasts, sliced into 1" slices)
1/2 cup Honey-Soy sauce
2 eggs
1 cup breadcrumbs

1) place the chicken tenders or chicken strips in a flat, shallow pan or a zip-lock bag. Pour on 1/2 cup honey-soy sauce. Please pour, and don't let the rest of your sauce touch the raw chicken. Store the chicken in the fridge for 1/2 hour, up to 3 hours.
2) Take out 2 loaf pans, or other long and shallow containers. In one, crack the 2 eggs and beat. In the other spread the breadcrumbs. Preheat oven to 375. Take out a baking sheet and line with foil, then spray with cooking spray.
3) Dip marinated chicken fingers first in beaten egg, then in breadcrumbs. Lay on baking sheet; don't let touch.
4) Bake at 375 for 25 minutes. Serves 4. (You can very easily make more chicken, though, so serves as many as you like.) Serve with extra honey-soy sauce to dip in.
*Variation: cut your chicken into 1" cubes. Marinate, dredge the same way, but bake for 15-20 minutes. Serve with toothpicks, or pretzel sticks instead of toothpicks. Makes a great little appetizer.

Quick Stir-Fry Veggies
1 red bell pepper
1 head of broccoli
1 can water chestnuts
2 tbsp oil
3 tbsp honey-soy sauce

1) Wash and slice vegetables into bite-size strips, however you like them. (Please note that you can use a variety of vegetables, not just the ones listed above. I also like onions, fresh mushrooms, sugar snap peas, cauliflower, carrots, etc)
2) In a large frying pan, heat the oil for 2 minutes or until it begins to smoke slightly. Add the pepper and broccoli. Let cook, tossing often, for 5 minutes, or until it begins to soften. Add the drained water chestnuts and the honey-soy sauce.
3) Cover vegetables, turn heat to low, and let simmer for about 5 more minutes or until desired done-ness. Serve over cooked white rice, if desired.

and in case you need it...
Plain Good Ol' Cooked Rice

2 cups water
1 cup rice
1/2 tsp salt
(increase as needed with the same ratio)

Mix together water, rice, and salt in a pan with at least 2 inches head room. Bring to a boil. Turn OFF heat and LEAVE ON THE LID. Do not touch the lid. I repeat, do not touch that lid! Let sit, right on the burner, for 30 minutes. If you leave the lid on the whole time, it should be perfect. If you picked up the lid, you're done for. :)

Rice-A-Roni (But better)

I used this recipe as a demonstration recipe at my cooking class. I like it because it is quick to make (about half an hour start to finish), it is a one-pot meal, and it uses things most of us have on hand all the time.

Rice-a-Roni (but better)

1 cup rice

1 cup spaghetti noodles, broken into 1” long pieces

2 tbsp butter

2 tbsp olive oil

1 onion, chopped

4 cups chicken stock or broth

1 cup frozen peas

2 cups cooked chicken

Salt and Pepper to taste

1. In a large skillet, add the oil and butter. Place over medium-high heat and let the butter melt. Add the chopped onion, rice, and spaghetti noodles (dry). Cook for about 5-8 minutes, or until the noodles are beginning to toast and the onion is soft.

2. Add the chicken stock and stand back—there might be some steam and hissing. Bring to a boil. Cover immediately, reduce heat to medium-low, and let simmer for 15-20 minutes. Check half way to make sure there is still enough liquid in the pan. If it is looking very dry, add 1 cup of water and reduce heat even lower.

3. When the rice and noodles are no longer crunchy, remove the cover and add the peas and chicken. Taste for seasoning and add salt and pepper accordingly.

4. Serve immediately. Makes 4-6 large servings, and this is a complete meal by itself.

*For flavor variations, try adding 1 bell pepper, color of your choice, chopped and cooked along with the onion at the beginning. Also try beef stock instead of chicken, or add any of your favorite frozen vegetables at the end instead of the peas.d

Broccoli-Bacon-Cheddar Soup and Garlic Toast

There's nothing in the world quite as comforting as a bowl of hot soup on a cold day. This soup is easy and quick to make, and has a beautiful mouth feel. Serve it with the Garlic Toast for dipping and dunking and wonderful goodness.

Broccoli-Bacon-Cheddar Soup

1 head broccoli
3 red potatoes
1 onion
2 carrots
salt, pepper and water
1/2 lb bacon
1/3 cup flour
2 cups milk
1 quart chicken stock
3 cups shredded cheddar cheese
1 tsp garlic
1 tsp dried oregano
1 tsp dried basil
1 tbsp smoked paprika (or regular)

1) Dice the potatoes and the onion, and put in a large pot. Cover with water, add salt and pepper to taste. The water should cover them by about 1/4 inch. Bring to a boil and cook for 5 minutes.
2) chop the broccoli (you can even peel the stems and chop them too) and grate the onion. After the 5 minute cook time, add them to the pot. Cook for another 10-15 minutes, or until everything is soft.
3) meanwhile, in a separate saucepan, cook the bacon until crispy and the fat has rendered out. Remove the bacon, but leave the fat in the pan.
4) add the flour to the bacon fat and whisk to combine. Let cook for 2 minutes.
5) add the milk and chicken stock to the bacon/flour roux. Whisk to combine, and bring to a gentle boil, stirring frequently.
6) fold in the cheddar cheese and keep on low until the vegetables are done cooking.
7) Mix the cheese sauce into the cooked vegetables--don't drain! Add the remaining seasonings and bring to a boil, then keep on low until ready to serve. Serve with a few pieces of the crispy bacon, crumbled.

Garlic Toast

4 tbsp butter, at room temperature
1 tsp garlic
1 tsp parsley or Italian seasoning
1 tsp paprika

Mash the ingredients together and spread over your favorite bread. Toast under the broiler just until it starts to get golden brown--watch out, this goes fast!

Stuffed tomatoes

I went on vacation and came home to find my tomato plants so loaded with red tomatoes that they had knocked over their tomato cages and were lying on the ground. I'll be making salsa later this week, consequently, but today I enjoyed making these tasty stuffed tomatoes. Because store bought tomatoes can be expensive, this might not be something you want to make unless tomatoes are in-season.

Stuffed Tomatoes
4-6 beefsteak tomatoes
2 cups of cooked rice
1/2 lb of ground beef or bulk (no casings) sausage
1 tbsp Worcestershire sauce
1/4 cup chopped onion
1/2 tsp salt
1/2 tsp pepper
1 tbsp soy sauce
2 tbsp brown sugar

Preheat oven to 350. In a skillet, cook the ground beef of sausage with the onion until the meat is browned completely. Turn off the heat and drain off any excess liquid. Add everything but the tomatoes and stir to combine. Set meat mixture aside.

Take your tomatoes and cut off the tops. If they roll around a lot, you can also cut a shallow slice from the bottom to stabilize. Take a spoon or a knife and gently cut out the seeds from the inside, leaving the sides about 1/2 inch thick. Stuff the now hollow tomatoes with the meat mixture. Place stuffed tomatoes in a baking dish and bake at 350 for 20 minutes, or until the outside of the tomato is wilted and they are hot completely through. Serve as a complete meal, garnished with shredded basil leaves, if desired.

Variations: You can stuff nearly any vegetable with the same meat mixture listed above. Hollowed out peppers, acorn squash, zucchini, or eggplant would be fantastic here. You will need to modify the cooking time. Peppers are about the same, but squash and eggplant need to be cooked until they are soft. Cover the dish in foil first, and then bake for about an hour or even longer, until a knife inserted in the flesh of the vegetable is soft. If you want to get even more adventurous, try stuffing apples. Make the same mixture, but make sure you use sausage. Then hollow out your apples just like the tomatoes and bake them for about an hour, again until they are soft.
You can also try topping the stuffed tomatoes with cheese before they bake.

Note: This makes a lot of the meat mixture, so you can save leftovers the freezer or the fridge for a different dinner. I've found that filling vegetables with yummy stuff is a fun way to get your family to eat more healthy foods.

Ratatouille and French Bread

A quick trip to foreign flavors can really amp up your culinary portfolio. I know I've mentioned it before, but this will be one for Lisa's Soap Box. Don't be afraid of new flavors! You may find dishes from far-away places that become your favorites. Children that are introduced to new flavors, paired with more familiar ones, and are encouraged to taste everything on their plates, are far less likely to be picky eaters. Also, by adding a new flavor or cooking method, you can explore the options healthy meals offer. Try it; when you find new dishes and new ingredients you like, you won't be disappointed.

This easy meal from France is sure to be a huge hit with the kids, especially if you've watched Disney's "Ratatouille." Make it into a family date night; make the meal, watch the movie, and you're sure to have a great time. These two recipes are very simple, though the bread takes time to rise. Make sure you start it early enough in the evening so that it has plenty of time to rise, and then cook it so that you've got hot, fresh bread for dinner. There is nothing better in the world.

Ratatouille
1/4 cup olive oil--more may be necessary as you cook
1 large yellow onion
1 tbsp fresh thyme leaves
1 tsp salt
1 tsp pepper
1 medium sized eggplant
1 zucchini
1 tsp garlic
1 large red or green bell pepper
1 tbsp fresh parsley
1 can stewed or crushed tomatoes
1/2 cup cherry tomatoes
2 tbsp fresh basil leaves
a splash of balsamic vinegar

1) Chop all your vegetables into roughly 1/2" cubes. This includes halving all the cherry tomatoes. If you are fast with your knife, you may be able to do this during the cooking process, but if you're unsure, it's best to at least give yourself a head start.
2) Heat a large skillet or a heavy-bottomed sauce pan over medium-high heat with the olive oil.
3) Cook everything in the order listed above. Whenever a seasoning comes after a vegetable, add the seasoning with that vegetable. Stir well after each addition, and let it cook for about 2-4 minutes between each vegetable.
4) The last is of course the cherry tomatoes, basil, and balsamic vinegar. Once those are in, stir just to heat through for about 30 seconds, and serve.


French Bread
2 cups warm water
2 tbsp yeast
1 tbsp sugar
1 tbsp olive oil
2 cups whole wheat flour
3-4 cups all purpose flour (probably closer to 3)

1)Mix the first 5 ingredients together in a kitchen mixer, or by hand. Mix really well.
2) Add the AP flour 1 cup at a time, mixing between each cup, until the dough is fairly stiff and pulls completely clean from the side of the bowl.
3) Knead in the mixer, or by hand, for 8-10 minutes.
4) Place dough into a greased bowl (with olive oil, butter, shortening, or cooking spray) and cover with a slightly damp towel. Let rise for 1-2 hours.
5) Cut the dough in half and shape each half into a log. You can do this by rolling it out into a rectangle or oval shape and then rolling it up and pinching the ends over, so that it is a long shape. Place onto a cookie sheet that has been sprinkled with a little cornmeal. Use a sharp knife to cut about 3 diagonal slits on top. Brush the top with a little bit of olive oil or a basic egg wash (1 egg beaten with 1 tbsp water). Cover the loaves again with the towel and rise for another 1/2 to 1 hour.
6) Pre-heat oven to 375 degrees. Bake the bread for 35-40 minutes. When it is done, you can tap the bread with your finger and it will sound hollow. After baking, remove the loaves of french bread onto a cooling rack.

Ratatouille is good served over pasta. Also try adding other vegetables, mushrooms, or even sausage. Of course you know what to do with leftover french bread. These two together make a fantastic, French-inspired meal that is vegetarian, low-fat, and super healthy.

Salad Wraps

In my ultimate endeavor to eat healthier, I've been fixing at least one vegetable side dish for lunch and dinner daily. This lunch makes the veggies into the main dish, and was a wonderful lunch. It honestly isn't much harder than making a peanut butter sandwich, either, because you can use one knife to cut up all the vegetables.

Salad Wraps
Just like it sounds, get your favorite salad vegetables sliced into long strips:
Red bell pepper
Tomato
Cucumbers
Lettuce
Fresh basil
Cheese
...and anything else!
Take a whole-wheat tortilla, spread on 1 tsp of butter on one side. Warm the tortilla in a skillet with butter-side down until it is just toasted. Load it with your sliced vegetables and just a little mayonnaise or ranch dressing.

This is a great use-up for any vegetables you might have in the house, and it is super fun for kids to pick which items are going into their wrap. They have a delicious fresh taste, and you can add cooked meat if you want.

Cheesy Grits Cakes with Bacon Chard

When it comes to eating healthy, something that is really important is to not be boring in your cuisine. Something I like to do to keep my food interesting is to seek inspiration from different cultures. Mexican, Italian, French...my husband goes nuts for anything Asian, especially Japanese. Today's inspiration is from the deep American south. By finding lots of variation (I'm talking LOTS of variation) in your food, you'll introduce yourself and your family to new flavors that can hide healthy ingredients, as well as being a lot of fun.

Cheesy Grits Cakes

1/4 sweet yellow onion, chopped fine
1 tsp crushed garlic
2 tbsp olive oil
1 tsp salt
1 tsp ground black pepper
2 cups milk
2 cups water
1 cup cornmeal
1 cup shredded cheddar cheese
1 cup frozen whole kernel corn (or 1 can, drained well)

1) In a 2 quart or larger saucepan, cook the onion in the olive oil for 2 minutes over medium high heat.
2) Add the garlic and cook for another 30 seconds or so. Season with the salt and pepper.
3) Pour in the milk and the water, then turn the heat to high. Whisk occasionally, and watch carefully so it won't boil over. Bring all the way to a boil.
4) Turn the heat down to medium. SLOWLY pour in the cornmeal, stirring constantly with a good whisk.
5) Whisk constantly for about 5 to 10 minutes, until the mixture gets really thick. Once it's hard to whisk, you've made it. Remove from the heat.
6) Fold in the cheese and the corn. (You can eat the grits right here if you like.)
7) Grease a 13x9 baking dish (or a small jelly roll pan) very well. Line with parchment paper or wax paper if you desire. Pour the hot grits into the pan and spread out thin. Sprinkle with a little paprika if desired. Put in the refrigerator to chill and set up, until totally firm--at least 1 hour.
8) Take the grits out and turn onto a cutting board. Cut into 2 or 3 inch squares (or cut into fun shapes with cookie cutters for the kids).
9) heat a sautee pan or griddle to medium hot. Give the pan a little oil or butter. Cook your grits cakes for 1 or 2 minutes per side, just until it gets toasty brown.

Note: this may look like a lot of steps, but they're very simple, and the recipe tastes great. Grits are a great thing to learn how to make, because once you master the basic recipe (1 quart of liquid, boiling, stir in 1 cup of cornmeal), you can put all kinds of things in it. Try adding mushrooms, peppers, different kinds of cheese. It is perfectly fine to eat it as soon as it's done cooking on the stovetop--no need to chill. I just like mine in cakes, though in a liquid form, it's equally delicious.

Bacon Swiss Chard

1/2 lb bacon, cut into 1" pieces
2 lbs swiss chard (looks like a lot, but it cooks down)
1/4 sweet yellow onion, thinly sliced
1/2 tsp salt
1/2 tsp pepper
1 tsp red wine vinegar

1) In a large frying pan, cook the bacon over medium high heat until it starts to get crispy. Pull out the bacon onto a paper towel to drain. Keep the fat and drippings in the pan.
2) Add the onion. Cook for 2 minutes until the onion starts to soften.
3) Slice the swiss chard into about 1" strips. Add into the onion and bacon drippings. Toss with a pair of tongs or a good spoon. Cook for about 5 minutes until the chard wilts nicely.
4) Season with the salt and pepper, splash on the vinegar, and add the bacon bits back in.
5) Serve over the grits cakes, if desired.

Notes: Swiss Chard is a great vegetable. It's a dark leafy green--the kind the doctors beg us to eat more of. If you've never eaten it before, don't be scared. It is slightly bitter and really earthy in flavor, but really tasty. Unlike collard greens or mustard greens, the stem is totally edible and has beautiful flavor of its own. This recipe is a great place to start if you're new to Swiss Chard, because it is simple, and the bacon makes it super friendly.

Granted, this meal has cheese and bacon in it, but in small amounts, fats like these can make the difference between being bored and grumpy and being happy and satisfied. Try varying your cuisine to discover just how many choices there really are.

Carrot-Cake Muffins

My husband had to work late tonight, so I decided to fix him an extra-special breakfast before he left so we could eat breakfast as a family, instead of dinner. I found a cupcake recipe on Foodtv.com from Ina Garten, and did some healthy substitutions to come up with this delicious muffin. It was a wonderful breakfast.

Carrot Cake Muffins

• 2 cups sugar
• 1 cup white bean puree
• 1/3 cup oil
  
• 1 teaspoon pure vanilla extract
• 3 extra-large eggs
• 1 cup whole wheat flour
• 1 cup white flour
  
• 2 teaspoons ground cinnamon
• 1/2 teaspoon nutmeg
  
• 2 teaspoons baking soda
• 1 1/2 teaspoons kosher salt
• 3 cups grated carrots (less than 1 pound)
• 1 cup raisins
• 1 cup chopped walnuts

  For the frosting:

  nocoupons

8 oz low fat cream cheese, softened
1 tsp vanilla
3/4 cup brown sugar
1/2 tsp cinnamon

Preheat the oven to 350 degrees F.

Beat the sugar, white bean puree, oil, and vanilla together in the bowl of an electric mixer fitted with a paddle attachment. Add the eggs, 1 at a time. In another bowl, sift together the flour, cinnamon, baking soda, and salt. With the mixer on low speed, add 1/2 of the dry ingredients to the wet ingredients. Add the grated carrots, raisins, and walnuts to the remaining flour, mix well, and add to the batter. Mix until just combined.

Line muffin pans with paper liners. Scoop the batter into 22 muffin cups until each is 3/4 full. Bake at 400 degrees F for 10 minutes then reduce oven temperature to 350 degrees F and cook for a further 15 minutes, until a toothpick comes out clean. Cool on a rack.

For the frosting, cream the ingredients together until smooth.

When the muffins are cool, frost them generously and serve.

Black Bean Salsa; Cucumber and Melon Salad

This meal was fun to eat, delicious, refreshing, satisfying, and healthy. The Black Bean salsa is also great on scrambled eggs for breakfast, or on grilled meat for dinner.


Black Bean Salsa

1 cup cooked, drained, rinsed black beans
1/2 cup frozen corn
3 roma tomatoes, diced (leave juice in)
1/2 red pepper, seeded and diced
zest and juice of 2 lemons
2 large avocados, diced
1 tbsp minced garlic
1 tsp smoked paprika
1 tsp cumin
1/2 tsp salt
1/2 tsp black pepper
1 tsp (or more) hot sauce
1/3 cup olive oil

Mix everything together and serve with tortilla chips.

Cucumber and Melon Salad
1 cucumber, sliced
1/2 honeydew melon, cubed into about 1" cubes
1 cup vanilla yogurt
2 tbsp fresh oregano leaves, chopped

Mix together and serve cold.

Suped-up Mac n' cheese

Rachael Ray always says if you need your kids to eat veggies, wrap them up in cheese. This is a take on Macaroni and Cheese that is pumped up with vegetables. I took this to a funeral today, and it was a hit. Don't be worried about the size of this recipe--it isn't as hard to make as it looks, and I tried to write the instructions to simplify things.

Suped-up Mac n' Cheese

1 lb elbow macaroni noodles
1 onion
1 box frozen spinach, thawed and drained well
1 quart milk
1/2 cup (1 stick) butter
1/2 cup flour
1 lb shredded colby-jack (0r cheddar) cheese
8 oz (1 box) cream cheese
1 tbsp Worcestershire sauce
1/2 cup diced deli ham
1 tsp crushed garlic (1 or 2 cloves)
1 tsp nutmeg
1 tsp black pepper
1 tsp smoked paprika (regular paprika works too)
1/2 tsp dried dill
1/2 tsp dried oregano
2-4 tomatoes, depending on the size and how much you like tomatoes


Instructions:
1) Boil a large pot of water. When it gets boiling, add about 1 tbsp salt and pour in the pasta. Cook for about 8 minutes, or until al dente. Different pastas will vary in cooking time, so be sure to check. Meanwhile:

2) Heat the milk for 4 minutes in the microwave.

3) Chop the onion. In a 2 quart skillet or saucepan, heat 1 tbsp olive oil over medium-high heat and add the onion. Sautee until the onion gets soft, about 3 minutes. Pour the cooked onion into a really big bowl (this bowl will eventually hold the entire dish, so make sure it is big enough).

4) Put the same saucepan back on the stove and lower the heat to medium-low. Add the butter, let it melt. Then sprinkle in the flour and whisk to combine. Keep whisking for about 1 minute. This is called a roux, and will thicken the sauce.

5) Add the hot milk to the roux and whisk constantly until the milk gets nice and thick. A few bubbles might show up. Now this is called a white sauce, or bechamel. (by the way, have you checked on your noodles?) Add the cream cheese and the grated cheese, stir it really well, until things melt. Turn off the heat.

6) In that big bowl, put in the drained spinach, the completed cheese sauce, and all the ingredients EXCEPT the tomatoes. Stir everything together. Drain the noodles (if you haven't already,) and add those. Fold the entire mixture gently, but thoroughly, until everything is mixed and looking yummy. Pour into a big casserole dish, about 15x11". This makes a lot.

7) Slice the tomatoes into pretty rounds. Place them on the top of the casserole. Bake the dish at 350 degrees for 1/2 hour, until it is bubbly and warmed through. If you want, you can even sprinkle crushed crackers, breadcrumbs, or Parmesan cheese on the top.

Cook's note: If you don't work with frozen spinach very often, you should try. This recipe is a good place to start. Because the spinach is in a big pot of cheesy pasta goodness, there isn't much to dislike. You can buy frozen spinach right with the other frozen vegetables, and usually comes in small 8 oz boxes. When you use it, thaw it in the microwave for 2 or 3 minutes. Take it out of the box and put it in a fine mesh strainer or even just a towel. Squeeze it until the green water stops coming out. You'll be surprised how much water is in there--that's why you've got to drain it. Otherwise things gets soupy. I like to serve mine as a side dish with a little melted butter, salt, pepper, and nutmeg, sometimes a splash of vinegar or lemon juice too.

Roasted Vegetables

Time for another Lisa's Soap Box post, where I advocate some type of food. Today's subject: Roasted Vegetables.

My husband adores roasted vegetables, far more than any other cooking method. Any vegetable can be roasted: broccoli, cauliflower, peppers, onions, mushrooms, potatoes, carrots, parsnips, corn, asparagus...I guess leafy greens, like lettuce and spinach probably wouldn't be good roasted. It is super easy to roast veggies, and they take on this beautiful smoky, nutty flavor when done properly. Just cut your veggies into bite-size pieces, season and toss with a little olive oil, spread out on a sheet pan, and put it in the oven. As easy as steamed, and a whole new flavor. Try these ideas:

Roasted Asparagus with Lime
1 bundle fresh asparagus
1 tbsp olive oil
Zest of 1 lime
Salt and Pepper

Wash and trim the bottoms off the asparagus. (To do this, hold up 1 piece, take the ends, and bend until it naturally snaps in half. Either do this with all the pieces, or use one as a guide for where to trim all the other pieces.) Toss with the olive oil, sprinkle the asparagus with the lime zest and the salt and pepper. Roast in a 350 degree oven for about 30 minutes, or until the tops are golden brown and a little crispy.

Roasted Root Vegetables with Honey

3 carrots
3 parsnips
1 onion
2 tbsp olive oil
2 tbsp honey
Salt and Pepper

Peel the carrots and parsnips, then cut on a heavy angle into 2 inch pieces. Peel and slice the onion. Toss with the oil, honey, and liberal seasoning. Spread on a sheet pan and bake in a 375 degree oven for 1 hour.

Roasted Corn Salad
1 bag frozen corn
1 red pepper, seeded and diced fine
1 red onion, diced fine
2 tbsp olive oil
salt and pepper
1 tbsp fresh lemon juice
2 tbsp fresh chopped parsley or cilantro (optional)

Put the pepper and the onion with the oil and seasonings on a sheet pan in a 350 degree oven for 10 minutes (these need a head start). Then add the corn, mix it well, and return to the oven for another 20 minutes. When it comes out, add the lemon juice and herbs and toss together in a bowl.

Lettuce-Free Green Salad

I was once asked to make a salad for a party. I took the opportunity to experiment a bit. Since green salads are typically full of delicate lettuce that is low in flavor, and they need a mighty bottle of dressing on the side to make it palatable, I decided to make a green salad that had no lettuce at all. Then, to make a play on words, all the vegetables I chose are green. This has been a favorite since. Try it sometime for a family party.

Lettuce-Free Green Salad

1 cucumber
3 ribs of celery
5 green onions
1 large green bell pepper
3 avocados
8 oz cream cheese (1 block)
1/4 cup vinegar--any kind EXCEPT distilled white
1/4 cup extra virgin olive oil
1 tsp dried dill (or 1 tbsp fresh)
1/2 tsp salt
1/2 tsp black pepper

Wash and prepare the vegetables: Peel and slice the cucumber into half moons, slice the celery thinly, chop the green onion, and julienne the bell pepper. Scoop the avocados out and dice. Cut the cream cheese into small chunks. Put all the vegetables and cheese in a bowl. Pour over all the rest of the ingredients and gently toss to combine. Try not to mash the cream cheese too much.

Notes: Salads are fun to experiment with. Try adding more or less of your favorite items. My husband who loves avocado would have me put 4 or 5 in; I'm a big fan of the cream cheese and you'll often see 2 blocks of it in my salads. If you're not a fan of dill, try substituting basil or parsley. Taste it before you serve, and see if you want more salt or pepper. Also, try adding different vegetables like tomatoes, carrots, or even a green apple. Sure, it won't be all green, but it will taste good, and that's all that matters.

I've made this salad with balsamic vinegar, and it tasted superb, but the color was a little muddied by the black vinegar. I spent the evening standing by the salad bowl insuring that the vegetables were not spoiled; I had just used balsamic vinegar.