by JoAnna M. Lund
Welcome back into my kitchen, where the cooking is easy and the food is both healthy and tasty! Summer is here, and with hot weather come even more healthy eating and cooking challenges. Most of us try to cram too many plans into too little time, and end up in a hurry most of the time. That means things like shopping and cooking wisely are often left on the back burner, with promises to do better in the future. Well, the future is here! With these easy and timely tips, it's almost quicker (not to count easier and cheaper) to cook at home, rather than eating takeout all summer.
To make your own virtually fat-free croutons for salads is as easy as one-two-three! (1) Cut up two slices day old bread into cubes. (2) Combine 1/4 teaspoon dried parsley flakes, 1/4 teaspoon garlic powder and 1/8 teaspoon black pepper in a zip-lock sandwich bag. (3) Shake the cubes in the seasoning mixture, place them on a baking sheet sprayed with butter-flavored cooking spray and bake at 300 degrees until browned. Double or triple this recipe as needed, and store the croutons in an airtight container.
If you like to have "torn salad greens" ready and waiting for salads, why not try this easy trick? After washing and tearing the greens, place an inverted saucer in the bottom of the salad bowl, pile the greens over the top, and cover. The excess liquid drains off under the saucer, and the salad stays fresh, crisp, and tasty.
Did you know you can stir up your own self-rising flour, with just a few ingredients you probably already have on hand? All you do is combine four cups all-purpose flour, two tablespoons baking powder, and two teaspoons table salt. Cover and store in a dry place. Use whenever a recipe calls for self-rising flour.
Do you want the flavor of toasted coconut, but don't want to do it a tablespoon or two at a time (which is all my recipes usually call for)? Well, then, simply layer one cup of flaked coconut in a thin layer in a glass pie plate. Microwave on HIGH (100%) for 6 to 7 minutes, stirring after every minute. Place the pie plate on a wire rack and allow the coconut to cool completely. Store the cooled coconut in a covered container in your refrigerator. Then, when you want that tablespoon of toasted coconut, all you have to do is open your container and it's waiting for you.
Do you love Mexican dishes that feature refried beans -- but don't love the extra fat associated with them? Or maybe the local grocery just doesn't carry the fat-free versions? Either way, you can make your own, by simply rinsing and draining a 15-ounce can of pinto beans, placing them in a large bowl, mashing them with either a potato masher or a sturdy fork, then stirring in about 1/3 cup chunky salsa and one teaspoon of chili seasoning. Cover and refrigerate for up to three days. Use in any recipe that calls for refried beans.
What to do with leftover baked ham? Cube it and freeze in one-cup amounts. Forget about it for at least two weeks, because it won't be special to you again until about then. Over the next few months, you can savor the flavor of home baked ham all over again. Just be sure to use good quality freezer bags or containers -- and date each. The last thing you want is freezer burn on your special ham packages. When using at home, open the top, and thaw in the microwave, while preparing the rest of the dish. If you're planning on ham dishes while camping, throw a few containers into the RV freezer just before heading out of town. Everyone will think you're doing magic in the galley -- and all you're doing is reheating leftovers!
A quick and easy way to make rice fluffy after cooking is to stir with a fork. Also, make sure no excess moisture remains. If there is, simply put the pot back on the stove on low and cook for an extra minute or two, stirring to the bottom of the pan to ensure the excess moisture cooks away. There is nothing better than dry fluffy rice and nothing worse than soggy, clumpy rice!
Now for our Recipe Makeovers
RN of IL sent me an unusual recipe for me to "lighten up." If you
like green peppers and rice, then it's almost a sure thing you will love my
revised version!
Skillet Stuffed Peppers
Ingredients:
3 cups coarsely chopped green bell peppers
8 ounces extra-lean ground sirloin beef or turkey breast
1/2-cup chopped onion
1-1/4 cups water
1/4 cup reduced-sodium ketchup
1 cup uncooked Minute Rice
1 cup cubed Velveeta Light processed cheese
Instructions:
In a large skillet sprayed with butter-flavored cooking spray, saute green pepper,
meat, and onion for 10 minutes. Stir in water and ketchup. Add uncooked instant
rice. Mix well to combine. Lower heat, cover and simmer for five minutes. Stir
in Velveeta cheese. Continue simmering, uncovered, for five minutes or until
cheese is melted and rice is tender, stirring occasionally.
Serves eight. Each serving equals: 254 calories, 6gm fat, 20gm protein, 30gm carbo., 490mg sodium, 2gm fiber. Diabetic Exchanges: 2-1/2 meat, 1-1/2 starch, 1-1/2 vegetable.
RR of MI, requested I revise a favorite macaroni salad so her family can still enjoy it with their cookouts, even though she now needs to watch her carbs and sugars, due to diabetes.
While I got rid of a lot of the fat and carbs in this recipe, I did not get rid of the great taste!
Family Style Macaroni Salad
Ingredients:
1/4 cup Land O'Lakes no-fat sour cream
3/4 cup Kraft fat-free mayonnaise
1/4 cup sweet pickle relish
one tablespoon prepared yellow mustard
two tablespoons Splenda Granular
one tablespoon dried onion flakes
1/8 teaspoon black pepper
two cups cooked elbow macaroni, rinsed and drained
Instructions:
In a large bowl, combine sour cream, mayonnaise, pickle relish, mustard, Splenda,
onion flakes, and black pepper. Add macaroni. Mix well to combine. Cover and
refrigerate for at least 30 minutes. Gently stir again just before serving.
HINT: Usually 1-1/3 cups uncooked elbow macaroni cooks to about 2 cups.
Serves 6 (1/2 cup each). Each serving equals: 113 calories, 1gm fat, 3gm protein, 23gm carbo., 354mg sodium, 1gm fiber. Diabetic Exchanges: 1 starch, 1/2 other carbo.
I hope you enjoyed our time together in the kitchen. Remember, if you'd like me to revise one of your family favorites so it's healthier, send your request to: JoAnna Lund, Healthy Exchanges, PO Box 80, DeWitt, IA 52742. Also, be sure to visit my website at www.healthyexchanges.com for more "common folk" healthy recipes to try. Until next time ... JoAnna