Meatless Monday

 Mushrooms has always been one of my favorite dishes. Especially a mushroom blend with shiitake, cremini and  white button sauteed with Garlic Grape seed oil and shallots or onions.
Served on Garlic toast or with sauteed spinach. 


Today at the Summer Fancy Food Show I once again came across a grow your own oyster mushrooms in a box kit For about $20 I could purchase a kit add water to the box and store out of direct sunlight and in 10  days cultivate fresh mushrooms. The Back to Roots kit are available at some healthy food stores and online. 
If you are looking for variety try this science project site Enasco.

Mushroom are very low in calories. One cup of button mushrooms has just 15 calories, while 1 cup of Portobello mushrooms has 22 calories. Mushrooms are also a fat free food, have no cholesterol , less than 1% of your daily value of sodium and small amounts of protein, carbohydrates and fiber.

Mushrooms may be small but nutrition facts prove that they have plenty of vitamins and minerals. One cup of mushrooms includes vitamins C, D, B6 and B12, plus large doses of riboflavin, niacin and pantothenic acid. The vitamins C, B6 and B12 found in mushrooms are responsible for boosting your immune system. This helps flush toxins out of your body that could compromise your immune system. 

 Mushroom Recipes

Vegetable-Stuffed Grilled Portobello Recipe

 

Wild Mushroom& Barley Risotto

Cholesterol Free Mushroom Stroganoff Recipe
by: DailyConnection

ArticleCity.com Videos

Meatless Monday

Add more Kale to your diet
Kale has a good source of calcium, magnesium, vitamin A, vitamin C, fiber, iron, folic acid, amino acids, antioxidant flavonoids, and lutein.

Kale is available year round. The best crop is in the winter because cold weather makes it sweeter.  It is easy to grow and make a perfect crop for a container garden. There are several varieties of kale: the most common is green (curly-leaf) kale, dinosaur kale and red Russian. The smoother leafed varieties are milder in taste. Kale

is easy to prepare, versatile, and delicious.

Kale should be stored in the refrigerator crisper up to a week, and it gets stronger in taste as it is stored.  To store longer, wash, remove tough stems, dry, mince or chop and freeze. It thaws quickly and can be used like raw kale.

Eat kale raw, in a salad, use it as a wrap, or juice it or add it to a smoothie. Kale can be blanched, boiled, braised, sautéed, steamed or stir-fried. People prepare it in a similar manner to Swiss chard or collards: season with onions, garlic, tamari ginger or sesame oil, to name a few.  

 

Stir Kale into bean dishes, eggs, sautéed with pasta, add to lasagna or potato dishes, tuna, vegetable salads or soups, stews and sauces. You can also make roast kale and make flavorful snacks; Sprinkle crumbled kale chips on pizza; the list is endless.

Some comparisons between beef and kale:

Organicauthority.com's Jill Ettinger had these reasons to try kale:

1. Sustainability. Kale grows to maturity in 2 months. Meat cattle mature between 18 - 24 months of age. One pound of beef takes 2400 gallons of water and 16 pounds of grain.

2. Anti-inflammatory. The consumption of animal proteins is a major cause of autoimmune disease, heart disease and arthritis. The nutrients in kale make it anti-inflammatory. It is so nutrient-dense is can actually reverse some of these conditions.

3. Iron. Per calorie, kale has more iron than beef.

4. Fiber. Needed daily, few Americans get enough. Ongoing fiber deficiency is linked to many diseases, including digestive disorders, cancers, and heart disease. Most Americans get their protein from animal sources, which provide no fiber. Kale provides about 5% of the RDI per serving, along with two grams of protein.

For more comparisons for choosing Kale over beef read 7 Reasons Kale is the new Beef                       

Resources:

www.NaturalNews.com

 

Indian-Spiced Kale & Chickpeas

Recipe adapted from Eating Well.com
EatingWell
 Servings: 4 servings, about 3/4 cup each

 Prep Time: 15 mins  Total Time: 25 mins

 Ingredients

• 1 tablespoon extra-virgin olive oil
• 3 cloves garlic, minced
• 1-1 1/2 pounds kale, ribs removed, coarsely chopped (see Tip)
• 1 cup reduced-sodium chicken broth, or vegetable broth
• 1 teaspoon ground coriander
• 1/2 teaspoon ground cumin
• 1/4 teaspoon garam masala, (see Ingredient note)
• 1/4 teaspoon salt
• 1 15-ounce can chickpeas, rinsed

Directions

Heat oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant, about 30 seconds. Add kale and cook, tossing with two large spoons, until bright green, about 1 minute. Add broth, coriander, cumin, garam masala and salt. Cover and cook, stirring occasionally, until the kale is tender, 8 to 10 minutes. Stir in chickpeas; cover and cook until the chickpeas are heated through, 1 to 2 minutes.

 Tips:

Tip: A 1- to 1 1/2-pound bunch of kale yields 16 to 24 cups of chopped leaves. When preparing kale for these recipes, remove the tough ribs, chop or tear the kale as directed, then wash it--allowing some water to cling to the leaves. The moisture helps steam the kale during the first stages of cooking.

Ingredient Note: Garam masala, a ground spice mixture traditionally including coriander, cumin, cinnamon, peppercorns, cardamom and cloves, is commonly used in Indian cooking. Find it in the specialty-spice section of large supermarkets.

 Nutrition information
Per serving: Calories 202, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 3 g, Cholesterol 1 mg, Sodium 415 mg, Carbohydrate 32 g, Fiber 6 g, Protein 9 g, Potassium 499 mg. Exchanges: Starch 1,Vegetable 1.5,Lean Meat 1,Fat 1. Percent Daily Values are based on a 2,000 calorie diet


More Kale Recipes to try:

Massaged Kale Salad
KaleSlaw with Avocados and Almonds
14 Kale Recipes from Cooking Light
Kale Chips

Hoppin into 2012

Hoppin John Patties

This year, I wanted to try something different with one of my family’s traditional southern recipes for black eye peas and rice. So we created Hoppin Johns Patties.

Hoppin Johns- is a traditional dish for good luck served for New Year derived from an African American southern dish consisting of black eye peas and rice cooked with pork or turkey, spices and vegetables.

Black eye peas are high in fiber, protein, potassium and other minerals. When combined with brown rice and vegetables the creation process unfolds. Check out my recipe and let me know what you think.

Hoppin John Patties by Meal Makers, Inc.

Hoppin John Patties                                          
Makes 8 patties      

Ingredients                                      

8 ounces Mushrooms, cleaned and sliced

½ cup Onions, medium diced

2 cloves garlic, finely chopped

1 teaspoon ginger, minced

1 cubano pepper, small diced

1 Tablespoon Olive oil

½ teaspoon smoked paprika

½ teaspoon thyme leaves

½ teaspoon oregano

½ teaspoon allspice

1 teaspoon cumin

½ teaspoon cayenne pepper

Hoppin John Pattie with Mustard Greens

½ teaspoon salt

½ teaspoon black pepper

2 cups brown rice, cooked

1(15 oz) can Black eye peas drained and rinsed

1-2 Tablespoon Canola oil

Instructions

1.       Prep vegetables and gather ingredients.

2.       In a skillet over medium heat, add oil onions, ginger and garlic. Let cook stirring occasionally a few minutes then add mushroom. Continue to cook several minutes then add peppers. Cook vegetables until soft.  Add spice and seasonings to the pan and let cook 1 or 2 minutes longer.

3.       Place the Mushroom mixture in a food processer and then pulse several times until smooth. Add the mushroom mixture to the black eye peas and rice. And mix well to blend. Taste and adjust seasoning if needed.

4.       Add Mushroom mixture to a large bowl with black eye peas. Using a potato masher mash peas and mushroom mixture together three or four times. Leaving half of the peas un-mashed. Fold rice into the mixture with a spatula.

5.       Divide mixture and form into 8 equal size balls and roll into patties. Place on a wax paper line tray and refrigerate for 30 – 60 minutes.

6.       Heat a non-stick skillet with a little oil over medium flame. Add patties to the pan and brown on each side.

Serve hot with your favorite vegetables.

Here are some other interesting versions of Hoppin John

Hoppin' John Cassoulet

Hoppin' John

Meatless Monday

Vegetable Strudel

I love food that has a crunch. The flaky and crispy Phyllo pastry with various textures of vegetables and spices makes this a fun and exiciting vegetarian entree.

Phyllo is a paper thin sheets of unleavened flour dough. You can find it in the freezer section of most super markets. A few stores carry whole wheat phyllo like Whole Foods.
There are two packs of 8 sheets in each box and for this recipe we used one package. The dough takes about one hour to thaw at room temperature in its plastic package.

The dough can dry out quickly once it is removed from the plactic.  So have all your ingredients ready before removing it from its plackaging. 
 

Vegetable Strudel

Yields 4-6 servings

Ingredients

• 3 Portobello caps, cleaned and cut into strips
•  8 pieces Butternut Squash sliced into 2 inch x ¼ inch long strips
• 1 Red onion sliced
• 2 Japanese eggplant cut lengthwise into 4 slices each
• 1 zucchini, cut into 2-inch long strips
• 1 yellow squash, cut into 2-inch long strips
• 2 teaspoons olive oil
• Salt and freshly ground black pepper                                                
• 2 garlic minced
• 2 cups baby spinach
• ¼ teaspoon thyme
• Pinch nutmeg
• 8 sheets Phyllo dough
• Nonstick cooking spray ( Can use grape seed, Olive or canola oil)
• Tomato Vodka  Sauce

Directions

Prep vegetables and preheat oven to 400 degrees F.

In a large bowl, toss all the cut vegetables with olive oil, garlic thyme and nutmeg until each piece is coated and then sprinkle with salt and freshly ground black pepper. Transfer the vegetables to a baking sheet and roast until tender about 15 minutes. Allow the vegetables to cool and then place them in a large bowl. Toss in baby spinach. Turn the oven temperature to 425 degrees F.

Lay one sheet of Phyllo lengthwise on cutting board and spray with cooking oil. Top the oil sheet with another and spray the sheet with cooking spray and then stack with another sheets so that there are 4 layers. Repeat with the remaining four sheets so that you have two sets of 4 layers of Phyllo dough.

Turn the Phyllo lengthwise vertically and place about 1/2 of vegetable mixture in the center of each stack. Roll up and tuck in the sides to make a strudel. Make several slits on top of each strudel. Spray the outsides of strudel with cooking spray, place on a parchment paper line baking sheet and bake until golden brown, about 20- 25 minutes.
Let the Vegetable Strudel rest a few minutes before slicing and serving.
Warm Tomato Vodka sauce in a saupe pot over medium flame and spoon sauce on plate then place a slice of Strudel on top and garniah with fresh basil or parsely.

Top 10 Ways Not to Burn Thanksgiving Dinner

According to the U.S. Fire Administration, cooking fire incidents spike during Thanksgiving and Christmas time. But it's not just fires. Trips and falls, along with cuts and burns incidents are also high many of which occur while people are preparing their meals.

Thanksgiving can be a whirlwind of cooking and entertaining guests.  To make sure no one gets hurt, Fire administration officials recommend:

·         Stand by your pan, when cooking. Never leave food, grease or oils cooking on the stovetop unattended. Pay attention!

·         When simmering, baking, roasting, or boiling food, check it regularly, remain in the home while it’s cooking, and use a timer to remind you that you are cooking.

·         Wear short or tight-fitting sleeves when cooking, because loose fitting clothing can easily catch on fire.

·         Keep potholders, oven mitts, wooden utensils, paper or plastic bags, towels, and other things that can catch fire, away from your stovetop.

·         Plug microwave ovens and other cooking appliances directly into an outlet, not an extension cord.

·         Keep children three feet away from the stove.

·         Test fire alarms before a gathering to make sure they are working.

What to do if you have a fire

• If it’s a small grease fire and you have an oven mitt and lid nearby, smother the flames in the pan by sliding the lid over it. Turn off the burner, and don’t move the pan. Leave the lid on the pan until it has cooled.
• For an oven fire, turn the heat off and keep the door closed to prevent flames from burning you or your clothes.
• For a microwave oven fire, turn it off immediately, keep the door closed and unplug the appliance if you can reach it safely. Keep the door closed until the fire is out.
• If your clothing catches fire, Stop, Drop and Roll to put out the flames.
• When in doubt, get out, is what the U.S. Fire Administration advises for any fire in the kitchen. If you leave, close the door behind you and call 911. If you decide to stay and fight the fire, make sure others are already out and you have a clear exit path.

One of the larger contributors to Thanksgiving fires in recent years is the increasing popularity of deep-frying turkeys, which uses grease that can become flammable. If you're planning to deep-fry your holiday bird, watch this video to see a first-hand demonstration of what can happen if you don't follow all instructions

Safety around turkey fryers

Before you use a turkey fryer, make sure to read instructions. Many accidents involving turkey fryers are from first-time users.

• Make sure to use a turkey fryer outside and at a safe distance from buildings or any other combustible material. Also, don’t use a turkey fryer in a garage or on a wooden deck. Be sure it is on a flat surface.
• Don’t leave the fryer unattended. Most units don’t have thermostat controls, so if you don’t watch it the oil could continue to heat until it catches on fire.
• To keep oil from spilling over, which can cause fires if the oil hits the burner, never overfill the fryer. Be sure the turkey or Chicken is completely thawed and be cautious of marinades. Water can cause the oil to spill over.
• Never use water to put out a grease fire. Keep an all-purpose fire extinguisher nearby.

·          Keep children or pets away from the fryer even if it is not in use. The oil inside the cooking pot can remain dangerously hot hours after use.

If a fire starts and has been extinguished, call 9-1-1 anyway and have firefighters make sure it is out.

During this Thanksgiving weekend we wish you a safe and joyous holiday!

Count Down to Thanksgiving!

The festive part of the year is approaching us quickly. Have you begun planning your holiday menu yet? Now is a great time to start if you have not thought about your holiday meal. Nor is it too early to plan other upcoming  holidays like Chanukah , Christmas or Kwanza meals.

First on the agenda should be the menu. If the meal is a collaborative effort of family and friends,then deciding who will be preparing what from appetizers to desserts should be made very soon. Also do not forget to delegate who will be bringing the beverages.

In planning the menu please remember to keep those with special diets such as food allergies, diabetics, and vegan/ vegetarians in mind. Finding out any special dietary requirements in advance gives you the opportunity to plan and prepare dishes that everyone could enjoy at the dinner table.  The people with the special diet would be appreciative of the advance consideration and feel included in the festive dining experience.

Fall is a good time to try something new.

The fruits and vegetables that are in season now are:

Apples, artichokes, avocado, beets, bok choy, broccoli,

brussels sprouts, cabbage

carrots, cranberries, celeriac, chard, chestnuts, Greens, cranberries, daikon, fennel, guava, kiwi

kumquat, lemons, oranges, pears, persimmons, pomegranate, potatoes, quince

rutabaga,  turnips and variety of fall and winter squash

Many of these fresh fruits and vegetables are grown locally. We will be featuring recipes for side dishes in upcoming posts.

With higher food prices and slim budgets in mind take advantage of the Supermarkets: Free turkey, Ham or Lasagna giveaways! When a certain dollar amount has been spent with in the free turkey campaign time frame, a turkey, ham or lasagna is earned. Some stores offer different products so check the weekly circulars for the giveaway campaign that suits your needs. If you shop at different stores you may be eligible to win a free item from each store patronized. Most stores only allow the customer to earn one item within the time period regardless of the amount spent over the set goal.

During this time of year “good” coupons are more bountiful. I state “good” because these are more likely for items you may actually want to purchase and the value of the coupon does not require you to purchase more than one item to reap the benefit.

If holiday meal planning and cooking is overwhelming for you, consider using a Personal Chef for your meal preparations. Meal Makers, Inc. is available to help you by preparing your holiday meals or working with you to prepare your meal.  Contact us for more information mealmakersinc@gmail.com

Will you celebrate Vegetarian Awareness Month?

October is Vegetarian Awareness Month so if you have been considering adding meatless entrees to your diet then this is a great time to do it. As an incentive the North American Vegetarian Society has offered Non-vegetarians who pledge to abstain from all meat, fish and fowl a chance to win cash prizes. October 1^st was World Vegetarian Day which was created in 1977 to honor the lifestyle and educate others about the benefits of a vegetarian diet.

Sauteed Broccoli Rabe

A Vegetarian diet encompasses the practice of following plant-based diets (fruits, vegetables, grains, etc..), with or without the inclusion of dairy products or eggs, and with the exclusion of meat (red and white animal flesh, poultry, and seafood).  Many vegetarians also abstain from using or consuming by-products of animal slaughter, such as animal-derived clothing, rennet and gelatin

There are a many variations of vegetarianism that may include or exclude various foods such as:

·         Ovo- vegetarianism includes eggs but not dairy products.

·         Lacto vegetarianism includes dairy products but not eggs.

·         Ovo-lacto vegetarianism (or lacto-ovo vegetarianism) includes animal/dairy products such as eggs, milk, and honey.

·         Veganism excludes all animal flesh and animal products, including milk, honey, and eggs, and may also exclude any products tested on animals, or any clothing from animals.

·          Raw veganism includes only fresh and uncooked fruit, nuts, seeds, and vegetables. Vegetables can only be cooked up to a certain temperature^.

·         Fruitarianism permits only fruit, nuts, seeds, and other plant matter that can be gathered without harming the plant.

·         Buddhist vegetarianism (also known as su vegetarianism) excludes all animal products as well as vegetables in the allium family (which have the characteristic aroma of onion and garlic): onion, garlic, scallions, leeks, or shallots.

·         Jain vegetarianism includes dairy but excludes eggs and honey, as well as root vegetables.

·         Macrobiotic diets consist mostly of whole grains and beans.

Quinoa Pilaf  Stuffed Peppers

To be or not to be a vegetarian is a personal decision one has to make for themselves. We all have basic nutritional needs that are mainly derived from fruits, vegetables, grains, beans and dairy. So why not include more of these things in our diets.  Therefore, making the decision to be an active participate with Meatless Mondays is a good place to start.

Check in with our blog to get Meatless recipes every week!

Stacked Roasted Vegetable Portobello                  Spicy Rice Balls

This Kitchen Sure is Hot!

Although I love summer and cooking, I abhor the challenge it brings when it comes to cooking meals in a hot kitchen. What would be great if I had an outside kitchen on one layer of my multi leveled patio with prep area, refrigeration, stove and sink overlooking a view of my pool with cool air circulating from the multiple ceiling fans.  Unfortunately I do not have that, central air or air conditioning in the kitchen. So the windows are up and the fan is on. My kitchen also has a door that closes itself off to the rest of the house so I can contain some of the heat.

 Here are several ideas that may help you beat the summer heat in your kitchen

 

Plan your meals by the week.

Knowing what you are going to eat in advance may help you save time and money. The first stop should be your pantry, then your freezer to see what you have on have. After which check the grocery circular for sale items and make a shopping list.

When planning think in turns of using a main item more than once. For example Chicken breast may be grilled with a sauce one day and made into a salad for another meal. Consider purchasing poultry, fish or meats in family pack or larger amount which can be cleaned, seasoned and divided into portions according to your family size for cooking convenience later.

 Take advantage of the eating fresh vegetables and fruits raw.

Summer is one of the best times to practice being green. Preparing meals without heat from the produce in your garden or by purchasing locally grown produce can save energy and provide nutritional value to your diet.There are problem a bounty of recipes for Salads, Cold Soups, and Wraps you may find easy to prepare and delicious.

Consider preparing two or more entrees during one cooking session.

Mis en place Have all the recipe ingredients prepped and ready before actually cooking.  Use two main burners to cook two entrees at the same time. Use quick cooking methods like Steaming vegetables, Stir Fry or Sautéing. If have a pressure cooker use it to cook grains, greens or beans.  A pressure cooker cooks fast and emits little heat. Be sure to read directions for use to ensure safety. .

 

Maximize your electric cooking units.

A Crockpot is good to use all year long. It will not over heat the kitchen. Just keep in mind lighter food preparation likes Asian Beef Short Ribs, Vegetable Bean Chili or Chicken Taco; verses Hearty stews. A rice cooker can be a handy tool not only for preparation of side dishes like rice or Quinoa but entrees too. Cold rice or quinoa can make a great Fried rice or grain entrée the next day with Shrimp, tofu, vegetables or whatever you fancy.

Of course we cannot forget the electric deep fryer for Fish, Chicken, or Vegetables,

 

Work the Grill.

A gas grill with or without burners can be used just like your stove. The good thing is that it is outside. Charcoal grills are great too but require a little more attention when come to regulating the heat for different foods.  Just about everything can be cooked on a grill. Outside of Meats, Poultry, Fish, Vegetables think Pizzas, Baked Potatoes, Kabobs, and Baked Beans.

Depending on the temperature, consider cooking early in the morning or later in the evening when temperatures are cooler.  Preparing a home cook meal in the summer may be challenging when it come to the heat. But a person that loves to cook always finds a way to beat the heat.

 Try one or both of these recipes.  Your feed back is welcome!

 

Pineapple Fried Quinoa with Cashews

sERVES 4

Ingredients:

1 cup uncooked quinoa 2 cups vegetable broth 3 eggs 1 tablespoon sesame oil 1 tablespoons chili oil 1/2  cup Bean Sprouts rinsed tail and removed

3 cloves garlic, pressed or minced 1 bunch green onions 3/4 cup diced fresh pineapple 1 tablespoon chopped fresh cilantro 1/4 cup soy sauce 1/4  cup Cashews 1/2 teaspoon red pepper flakes

Instructions:

1.

Rinse quinoa until water runs clear. Bring the quinoa and vegetable broth to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the quinoa is tender, and the liquid has been absorbed, about 15 to 18 minutes. Let the Quinoa cool. Can be made the day before.

2.

Beat the eggs in a bowl. Heat a skillet or wok over medium heat with a little sesame oil. Cook and stir eggs until scrambled then remove eggs from the skillet and set aside. Heat remaining sesame oil and chili oil over medium-low heat. Cook and stir garlic for 2 minutes, then stir in green onions to heat through. Stir in pineapple and cilantro, then add the chilled quinoa. Toss mixture in skillet with scrambled eggs, soy sauce, and red pepper flakes until thoroughly heated .Add bean sprouts and cashews before serving.

Slow-Cooker Asian Short Ribs

Serves 4

Ingredients

·         1/2 cup low-sodium soy sauce

·         1/3 cup brown sugar

·         1/4 cup rice vinegar

·         2 cloves garlic, peeled and smashed

·         1 tablespoon grated fresh ginger

·         1/2 teaspoon crushed red pepper

·         8 beef short ribs (about 4 pounds)

·         1 cup of beef broth

·         2 tablespoons cornstarch

·         1 tablespoon sesame oil

·         4 scallions, thinly sliced

Instructions

1.    In a 4- to 6-quart slow cooker, combine the soy sauce, sugar, vinegar, garlic, ginger, beef broth and red pepper. Add the short ribs and arrange in a single layer.

2.    Cook, covered, on high for 5 to 6 hours (or on low for 7 to 8 hours), until the meat is tender and easily pulls away from the bone.

3.    Transfer the short ribs to a plate. Pour sauce into a sauce pot and skim fat off the cooking liquid and discard fat.

4.    Bring the cooking liquid to a bow, over medium heat.  In a small bowl, whisk together the cornstarch with 1 tablespoon of water until smooth. Whisk into the cooking liquid and cook until thickened, 2 to 3 minutes. Stir in the sesame oil. Spoon the sauce over the short sprinkle with the scallions.

This is my rendition of a recipe adapted from RealSimple.com