All of these recipes have come from cookbooks I own and they are recipes that I have cooked and approve of. If you are looking for the cookbooks I use there are links at the bottom of the page
Breakfast
OMEGA-3 Granola
Makes about 6 cups
Do not substitute quick-cooking oats or instant rolled oats in this recipe, or the granola will taste sandy rather than crunchy
1/3 cup slivered almonds
1/3 cup walnuts, chopped coarse
3 cups old-fashioned rolled oats
3 TBLS canola oil (I like grapeseed)
1/4 cup sunflower seeds (or pumpkin)
2 TBLS sesame seeds
1/2 cup honey
2 TBLS ground flaxseed
1/4 TSP salt
1/2 cup raisins or cranberries
1. Adjust an oven rack to the middle position and heat the oven to 325 degrees. Toast the almonds and walnuts in a 12-inch skillet over medium heat, stirring often, until fragrant and beginning to darken, about 3 minutes. Stir in the oats and oil and continue to toast until the oats begin to turn golden, about 2 minutes. Stir in the sunflower seeds and sesame seeds and continue to toast about 2 more minutes or until the mixture turns golden.
2. Off the heat, stir in the honey, flaxseed and salt until well coated. Spread the granola evenly over a large rimmed baking sheet. Bake, stirring every few minutes until the granola is golden brown. This should take about 15, I know cooking times vary.
3. Stir in the raisins. With a spatula, push the granola onto one half of the baking sheet and press gently into a 1/2 inch-thick slab. Let the granola cool to room temperature, took me about an hour. Then loosen the dried granola with a spatula, break into small clusters and serve.
Per 1/2-cup servings: Cal 230; Fat 11g; Sat Fat 1g; Chol 0mg; Carb 32g; Protein 5g; Fiber 4g; Sodium 55mg
Veggies in Disguise Muffins
about 12 muffins
(NO gluten, milk, soy or corn)
1 cup finely chopped carrots
1 cup finely chopped zucchini
1 cup GFCF chocolate chips, finely chopped (GFCF = Gluten free, Casein free)
1 cup finely chopped walnuts or pecans
1 store-bought GFCF cake mix, prepared according to the package directions but not baked
Add carrots, zucchini, chocolate chips, and nuts to the prepared cake batter stir to combine.
Transfer the mixture to a muffin pan, filling each cup about 2/3 of the way. Bake at 375 degrees for about 20 minutes or until a toothpick inserted in the center of a muffin comes out clean. Do not over cook, this will result in dry muffins. Once cooled, these can be frozen to eat later.
Cal 285; Total Fat 15g; Chol 0mg; Carb 38g; Fiber 2g; Protein 5g; Sodium 204mg; Potassium 218mg; Calcium 74mg; Iron 1mg; Zinc 1mg; Vitamin A 3084IU
LUNCH
Spinach, White Beans, and Red Peppers
4 Servings
5 ounces baby Spinach (about 5 cups)
1 cup canned white beans, rinsed
1 red bell pepper, stemmed, seeded and chopped medium
1/4 cup Balsamic Vinaigrette
1 cup parmesan croutons
Mix and EAT!!
Cal 160; Fat 6g; Sat Fat 1g; Chol 0mg; Carb 22g; Protein 5g; Fiber 5g; Sodium 400mg
Quick Pizza
(NO gluten, milk, egg, corn, or nuts)
1 LRG (10 in) brown rice tortilla
3/4 cup GFCF spaghetti sauce of choice
1/2 cup diced soy cheese
10-12 slices GFCF pepperoni
Preheat the oven to 350 degrees. Lightly oil a baking sheet or line it with parchment paper. Place the tortilla on the baking sheet, and spread the sauce on top, sprinkle evenly with cheese and place the pepperoni slices on top. Bake for 10-12 minutes. Carefully slide the “pizza” from the baking sheet to the rack of your oven for about 2 minutes to toast the bottom of the pizza. Remove, cut and enjoy..
Cal 205; Total Fat 13g; Chol 21mg; Carb 12g; Fiber 2g; Protein 11g; Sodium 598; Potassium 24mg; Calcium 15mg; Iron 1mg; Vitamin A 150IU
BEST MEAL OF THE DAY
Chicken Tagine
If you cannot find pitted olives and don’t want to pit them yourself, substitute pimiento-stuffed green olives. The commercial chicken broth and olives are the primary source of sodium in this recipe. If you are concerned about sodium intake, omit the olives and use a low sodium broth or make your own. Serve with rice or couscous
1.5 pounds of boneless/skinless chicken breast
salt and pepper
1/2 cup all-purpose flour
2 TBLS canola oil
2 onions, halved and sliced 1/4-in thick
4 (3-in) Strips of lemon zest, plus 2 TBLS lemon juice
8 garlic cloves, peeled
2.5 TSP paprika
2 TSP Garam Masala (I use the WildTree brand)
4 cups chicken broth
1 TBSP honey
1 LB carrots, peeled, halved lengthwise, and sliced 1 inch thick
1 (15 ounce) can chickpeas
1 cup greek green olives, rinsed, pitted and halved
1 cup dried apricots, chopped medium
1/4 cup minced cilantro
1. Pat the chicken dry with paper towels and season with salt and pepper, coat the chicken with the flour, shaking to remove the excess. Heat 2 TBLS of oil in a large Dutch oven over medium-high heat until just smoking. Brown half of the chicken thoroughly, 5-10 minutes, and transfer to a plate. Repeat with 2 TBLS more oil and the remaining chicken; transfer to the plate also.
2. Add the remaining 2 TBLS oil to the Dutch oven and heat over medium-high heat until simmering, add the onions and lemon zest strips and cook till the onion are softened and lightly browned, 5-7 minutes. Stir in the garlic, paprika and garam masala and cook until fragrant, less than a minute. Slowly stir in the broth and honey, scraping up and brown bits.
3. Stir in the carrots, chickpeas, olives and apricots. Arrange the chicken in a single layer over the top and bring to a simmer. Cover, reduce the heat to medium-low and cook until the chicken registers 165 degrees on a instant-read thermometer, about 15 minutes.
4. Transfer the chicken to a bowl; when cool enough to handle, shred the chicken into bite-size pieces. Meanwhile, continue to simmer the stew until the liquid has thickened slightly and the carrots are tender, 5-10 minutes longer.
5. Remove the lemon zest and stir in the shredded chicken, cilantro and lemon juice. Season with salt and pepper to taste and serve.
The stew can be cooled and refrigerated in an airtight container for up to three days or frozen for up to one month. Thaw (if frozen) and reheat over low heat DO NOT BOIL
PER 1.5 Cup serving: Cal 390; Fat 10g; Sat Fat 1g; Chol 65mg; Carb 43g; Protein 32g; Fiber 7g; Sodium 980mg
Zesty Tacos
1 LB ground Beef
1 cup water
1 envelope taco seasoning
8 taco shells
1 can (15-1/2 oz.) Black eyed peas, rinsed and drained
1 cup chopped tomatoes
1 cup shredded lettuce
1 cup (4 oz) shredded mexican cheese blend
1/2 cup zesty italian dressing
Brown your beef, drain and rinse, return to the pan. Stir in the water and taco seasoning, bring to a boil, reduce heat and let simmer until thickened.
Meanwhile prepare the taco shells according to the pkg. Stir peas into skillet, heat through. Spoon about 1/4 cup beef mixture in to the taco shells, top with tomatoes, lettuce, cheese and then drizzle with salad dressing…
SNACKS
15 Minute Caramel Apple Dip
about 2.5 cups
1 Pkg (14 oz) Caramels
20 Lrg Marshmallows
1/2 cup butter, melted
1/3 cup heavy whipping cream
apple slices
Place caramels in a microwave safe dish. Microwave, uncovered, on high for 1 minute. Add marshmallows, microwave for 1 minute or until marshmallows are melted, stirring occasionally. Whisk in butter and cream until combined, serve with apple slices.
I have a 1,100 watt microwave.
Gold-Medal Vegetable Dip
about 1.5 cups
1 carton (8 oz.) Spreadable chive and onion cream cheese
2 TBLS Greek Yogurt
1 TSP prepared mustard
1/2 TSP Worcestershire sauce
1/4 TSP salt
1/8 TSP pepper
1 to 2 TBLS milk
Assorted fresh vegetables
In a small bowl, combine all ingredients except milk, once combined add milk until dip achieves desired consistency. Serve with vegetables of your choice.
Taste of Home Kid approved cookbook
The Ewing Family 