Pinto Bean and Hominy Salad

Tags

gluten free, healthy, hominy, pinto beans, protein, salad, side dish, vegetarian

The holidays are just around the corner and I am sure that at least 75% of people have already thought about the possibility of gaining that extra holiday weight. Who can resist all the deliciousness? Rather than deprive myself, I am trying to eat really healthy beforehand.

This recipe is full of fiber and protein to help you stay fuller longer. It’s cheap to make and delicious. You could serve it as a side dish or as a vegetarian main course.

Pinto Bean and Hominy Salad (from The Homesick Texan)

• 2 (15-ounce) cans pinto beans, drained
• 1 (15-ounce) can hominy, drained
• 1/2 sweet onion, diced
• 2 cloves garlic, minced
• 1 cup grape tomatoes, quartered
• 1/2 cup cilantro, roughtly chopped
• 1 small red bell pepper, seeded, and diced
• 1 jalapeño, seeded and finely diced
• 2 tbsp freshly squeezed lime juice
• 4 tbsp olive oil
• 1/2 tsp ground cumin
• 1/4 tsp smoked paprika
• 1/2 cup feta cheese, crumbled
• Salt and pepper to taste

In a large bowl, add the pinto beans, hominy, onion, garlic, tomatoes, cilantro, and peppers. Toss to combined.

Whisk together the lime juice, olive oil, cumin, and smoked paprika. Pour over the salad and stir. Add the feta cheese, salt, and pepper to taste. Serves 4.

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Tapas Week Part 4: Five Layer Greek Dip

Tags

dip, feta, greek, healthy, hummus, layered, olives, vegetarian

Things here in Kentucky have been a mess. It’s been bitter cold. Miserably snowy and windy. We had a funeral to attend earlier this week. Because of the 5 inches of snow that made the roads an absolute mess, we were about 30 minutes late. When we went to the graveside, we had to climb a big hill, through the snow and wind, holding on to the old people to keep them from sliding off the hill.

Today is the first day I have had time to sit down and blog. It’s cold and snowy again. I am thankful to be inside in the warm and safe. It has given me time to catch up on reading the blogs I follow and to write posts for the next couple of days. I hope your Saturday is a good one. And thank you for being understanding about my absence. I have missed you!

Other posts in Tapas Week:

Tapas Week Part 1: Wild Mushroom Pierogies

Tapas Week Part 2: Crispy Spicy Black Eyed Peas

Tapas Week Part 3: Apple Bites With Bacon and Jalapeno Cream Cheese

Five Layer Greek Dip

• Servings: 4-6
• Time: 15 minutes max
• Difficulty: easy
• Print

• 1 (7-ounce) package of hummus
• 4 ounces of feta cheese, crumbled
• 1/2 cup chopped tomatoes
• 1/2 cup chopped cucumbers
• 1/4 cup chopped kalamata olives (you could use another variety if you prefer)
• Pita chips or veggies for dipping

Spread hummus onto bottom of 9-inch pie plate. Layer the ingredients evenly over the hummus in the following order: feta, tomatoes, cucumbers, olives. Refrigerate until serving but don’t make too far in advance because the tomatoes and cucumbers give off moisture the longer they sit.

Tapas Week Part 2: Crispy Spicy Black Eyed Peas

Tags

black eyed peas, gluten free, healthy, protein, salty, snacks, Southern, tapas, vegetarian

When I have a food craving, it’s usually for crunchy saltiness. I usually don’t want potato chips, just because they are so bad for you. These little babies meet my needs. And they have a little boost of protein that keeps you from getting hungry. I love that you could use nearly any flavor combination with them. Next time I am thinking something curry… What flavor combo would you use?

Crispy Spicy Black Eyed Peas (from Rufus’ Food and Spirits Guide)

• 2 cups dried black-eyed peas
• 3 tbsp olive oil
• 2 tsp cayenne pepper
• 1 tsp chili powder
• 1/2 tsp Old Bay
• 1/2 tsp paprika
• 1/4 tsp ginger
• 1/4 tsp turmeric
• sea salt to taste (it takes quite a bit)
• white pepper to taste
• black pepper to taste

Preheat oven to 350 degrees. Rinse beans removing any stones or dirt. Cover with water simmer for 15-20 minutes. They should still have a little bite in them. Drain beans. In a bowl, combine the peas, oil, spices, salt and pepper. Stir gently to coat. Pour beans onto the baking sheet. Roast for 45 to 1 hour or until the sound like popcorn kernels rolling around on the tray. Let cool. Store in airtight container.

Almond Date Breakfast Bars

Tags

almond, bars, breakfast, cookbook, date, healthy, Smitten Kitchen

I have decided to live/eat as healthy as possible these next two weeks before Thanksgiving. And why? So I can eat as much as I want, when I want, the week of Thanksgiving and still fit in my jeans. Will this actually happen? I don’t honestly know. I have a bad track record. I say, “No carbs with week!” And then I read about an amazing chocolate cake recipe I JUST HAVE TO TRY! You can see where this is going…

Anyway, the goal is 45 minutes of cardio four days a week until Thanksgiving and to eat as well-balanced a diet as possible. That means I’ll have to get up early and go to the gym before work. Blech! I am certainly not going to get up at the crack of dawn 6am and cook anything. I can’t work out on an empty stomach though. And I don’t want any of those overly sweet energy bars sold commercially. These bars are just perfect. They put a tad bit of food on your empty stomach without overwhelming you with bulk and sugar. And they are a snap to throw together.

Almond Date Breakfast Bars (a slightly altered Smitten Kitchen cookbook recipe)

• 1 cup chopped dried pitted dates
• 1 1/4 cups quick rolled oats
• 3 tbsp whole wheat flour
• 1/3 cup wheat germ
• 1/2 cup thinly sliced almonds
• 1/2 tsp table salt
• 1/4 tsp ground cinnamon
• 1/4 cup almond butter
• 1/4 cup olive oil
• 1/4 cup honey
• 1 orange, zested
• 1/4 tsp vanilla extract

Preheat your oven to 250 degrees. Line and 8×8 inch glass pan with parchment paper, leaving enough to go up all the sides of the pan. Stir together the dates, oats, flour, wheat germ, almonds, salt, and cinnamon. In a glass measuring cup, whisk together the almond butter, olive oil, honey, orange zest, and almond extract until smooth. Pour the wet ingredients over the dry and stir until well combined. Spread the batter into the prepared pan, pressing the mixture firmly into it.

Bake the bars for 20 to 25 minutes or until browned around the edges. They will still seem pretty soft when you remove them but as they cool they will harden. Once cool completely, use a serrated knife to cut them into bars. If still too crumbly, place in the fridge for 30 minutes then cut them. Makes 16 2-inch square bars (165 calories per bar).

Black-Eyed Pea Salad

Tags

bell pepper, black eyed peas, food, gluten free, healthy, salad, side dish, Southern

Black eyed peas are tasty, a great source of protein, and cheap. I love them just about any way they are fixed. This salad is similar to Texas caviar but different. I think it is a new favorite. Be sure you try it!

Black-Eyed Pea Salad (a variation of a recipe by OKRA)

• 1/2 Vidalia onion, thinly sliced
• 1 celery stalk, diced
• 1/2 red bell pepper, diced
• 2 cans (15 oz. each) of black-eyed peas, thoroughly rinsed (I love Gloryland brand)
• 3 tbsp apple-cider vinegar
• 2 tbsp extra-virgin olive oil
• juice from 1/2 lemon
• 1/2 cup parsley, chopped
• Salt and pepper to taste

Rinse the black-eyed peas. Dice the celery, onion, and bell pepper into small cubes. Put the onion, celery, bell pepper, and black-eyed peas into the mixing bowl. Dress the salad with the vinegar, olive oil, lemon juice, fresh herbs, and salt and pepper to taste.

Togarashi Kale Chips

Tags

chips, gluten free, healthy, kale, snacks, spice, togarashi, vegetarian

I love the kick of my togarashi spice mix. It was worth every penny and I plan to buy more here. There are all kinds of flavor combinations you could use. I can’t wait to make another batch.

 Togarashi Kale Chips

• 1 bunch of kale
• Cooking spray
• 1 1/2 tbsp togarashi spice mix

Wash the kale and dry. Cut away the ribs and tear the kale into about two-inch pieces. In a small bowl, whisk oil and spices together. Spray the leaves with the cooking spray until coated lightly. Sprinkle leaves with the spice mix. Spread the leaves in a thin layer on a cookie sheet. Separate into batches if necessary. Bake at 350 degrees for 12 to 15 minutes or until crispy.

A Healthier Chicken Parm?

Tags

chicken, food, healthy, Italian, meat, parmesan

It is possible. You just have to be willing to let go of the breading… Let it go!!! It’s not worth it. Just a few gummy bread crumbs that add very little flavor. You know you don’t need that.  (For full disclosure, I should point out that a good chicken parm does have a gorgeous, flavorful crust.) Instead of all those carbs, I have replaced them with a huge POW! of flavor.

Healthier Chicken Parmesan

• 2 chicken breasts, pounded thin
• 4 garlic cloves, microplaned
• 1 tsp fresh rosemary, diced
• 1/2 tsp fresh thyme
• 1/2 small onion, diced
• Salt and pepper to taste
• Oil for frying
• 1 to 2 cups of shredded mozzarella cheese
• 2 cups prepared spaghetti sauce
• Cooked pasta

In a skillet, combine oil for frying with garlic, rosemary, thyme, and onion. Saute spices until fragrant. Add in chicken; fry on each side for 2 minutes. In a 9×13 pan, spread 1/2 cup of spaghetti sauce. Top with chicken. Pour remaining sauce over chicken. Top with mozzarella cheese. Bake on 350 degrees until cheese is browned and bubbly. Serve over pasta. Top with more cheese if desired.

Healthy Tasty Food?

Tags

food, gluten free, grilled, healthy, salad, vegetarian

I recently was talking to someone who is struggling to feed her husband healthy food. He thinks it all tastes bad. I love tasty food that is healthy. So it got me thinking that maybe I should compile a sampling of some yummy, nutritious food I have recently made.

Grilled Vegetable Tacos

Warm Roasted Red Onion Salad with Spicy Pecan Pickle Dressing

Black Bean, Corn, and Edamame Salad with Cilantro and Lime Dressing

Tuna and Cannellini Bean Salad

Balsamic Bruschetta Chicken

Spring Ribbons Salad

Wilted Spinach Salad with Shallot and Guinness Dressing

Tuna and Cannellini Bean Salad

Tags

beans, cannellini, dressing, food, healthy, olives, salad, tuna

Last week was spent in Charleston SC gorging on all varieties of Southern goodness, none of which are good for your waistline (more about these in future posts). Monday morning means getting back to the grind- laundry, dirty dishes, multiple appointments, and the gym. After all that sweating, I needed a hearty but low cal lunch. Two of the best tasting “health foods” are tuna and beans. Full of fiber, good fats, and plenty of nutrients, these two pack a serious punch without bloating you.

Tuna and Cannellini Bean Salad

• 1 can of water packed tuna, drained
• 1/2 can cannellini beans, drained and rinsed
• 12 kalamata olives, halved
• Salad greens
• 3 thin slices of a sweet onion, broken into rings

Creamy Stone-ground Mustard Dressing

• 2 tbsp stone ground mustard
• 2 tsp mayonnaise
• 2 tsp red wine vinegar
• 1/2 tsp honey
• Salt and pepper to taste
• Water (if you want a thinner dressing)

In a large bowl, place the washed salad greens. Top with the tuna, beans, olives, and onion rings. Whisk together dressing ingredients and spoon over salad. Serves 2 (I was a pig and ate the whole thing).

Lasagna Soup

Tags

Dinner, healthy, Italian, lasagna, soup, Supper

Remember how I mentioned that crazy Kentucky weather? Well, it is still here. I woke up to three inches of wet, heavy snow. In the picture below it is pretty well gone but still lovely. Hard to believe that this was the biggest snow of the winter season.

Perfect day for something hearty and warming. Like lasagna soup!

Lasagna Soup

for the soup:

• 2 tsp. olive oil
• 1 lb ground turkey
• 1 large onion, diced
• 4 garlic cloves, minced
• 2 tbsp dried oregano
• 2 tbsp dried basil
• 1/2 tsp crushed red pepper flakes
• 2 tbsp tomato paste
• 1 28-oz. can fire roasted diced tomatoes
• 2 cans of mushrooms, drained
• 2 bay leaves
• 6 cups chicken stock
• 8 oz. whole wheat rotini pasta
• salt and freshly ground black pepper, to taste

 

for the cheese filling:

• 8 oz. ricotta
• 1/2 c. grated Parmesan cheese
• 1/4 tsp. salt
• pinch of freshly ground pepper
• 2 c. shredded mozzarella cheese

Heat olive oil in a large pot over medium heat. Add sausage, breaking up into bite sized pieces, and brown for about 5 minutes. Add onions and cook until softened, about 6 minutes. Add garlic, oregano, basil, and red pepper flakes. Cook for 1 minute. Add tomato paste and stir well to incorporate. Cook for 3 to 4 minutes, or until the tomato paste turns a rusty brown color. Add diced tomatoes, bay leaves, and chicken stock. Stir to combine. Bring to a boil and then reduce heat and simmer for 30 minutes. Add uncooked pasta and cook until al dente. Right before serving, season to taste with salt and freshly ground black pepper.

While the pasta is cooking, prepare the cheesy filling. In a small bowl, combine the ricotta, Parmesan, salt, and pepper.

To serve, place a dollop of the cheesy filling in each soup bowl (I think of it as a cheesy pot at the end of a food rainbow), ladle the hot soup over the cheese, and sprinkle some of the mozzarella on top. Serve with garlic bread and a nice salad.