cookbook countdown


Wednesday I started the Whole30 Program.  My triglycerides were through the roof and I knew I had to do something.  I mentioned it to my friend Kayte and she decided to do it with me.  Then I mentioned it to another friend, Leslie, and she joined in, too.  With the three of us not living anywhere near each other we are not really together but we can keep each other motivated and on the right track.

I didn’t want to not do at least two more recipes from my current cook book for Cookbook Countdown so I am finding recipes that are, or can be, Whole30 compliant.  Like this breakfast.

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Two Three eggs mixed with 1 tsp chervil curly parsley, 1 tsp tarragon, 1 tsp chives, all fresh and chopped. Dash in a little water.  Don’t over beat the eggs.

Make your omelet as you usually would and wrap it around about 1/4 cup – 1/2 cup sliced mushrooms and 1 chopped clove garlic that have been sauteed in about 1/tsp or so of coconut oil. Breakfast is done!

Using the coconut oil instead of butter makes this dish Whole30 compliant. Everything else is already there.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

When I think of eating ‘healthy’ I really don’t consider cake.  Especially chocolate cake but I ran across this recipe in my February Cookbook eating to beat high blood pressure.  Truth be told this is NOT a weight loss book but a path to health.

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So these little bites of chocolate delight are only 70 calories, and 1 gm fat (1 1/2″ x 1 1/2″ piece) each.  I cut mine a little bigger but still not bad.  I sprinkled them with a little cocoa and powered sugar but they were plenty sweet without it.

    1 1/3 cups sifted self-rising flour
    1 cup + 2 Tbl unsweetened cocoa powder
    1/4 cup nonfat buttermilk
    1 Tbl instant espresso powder
    1 cup sugar {I subbed in 1/2 cup Splenda and added 18 tsp Stevia}
    1/2 up packed light brown sugar
    1/2 cup unsweetened applesauce
    1 tsp vanilla
    2 large egg whites
    1 Tbl powdered sugar

325 degree oven

Line an 8″ pan  with foil leaving an overhang.

Sift together the flour and cocoa.  Add the espresso powder into warmed buttermilk and allow to dissolve.

Mix the sugars together with the applesauce, buttermilk/espresso, and vanilla.  Add the liquids into the flour/cocoa mix and combine just until blended.

Beat the egg whites until stiff and then fold into the batter and add in the chocolate chips.  {I found the batter to be VERY stiff so I added just a tad of water before I folded in the whites.}  

Scrape the batter into the pan and bake for about 35 minutes or until set.  Don’t over bake!  Remove from pan and cool for about 15 minutes on a rack.

SOOOO good! Definitely a keeper.

The recipe is on page 263.

 

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2)

The Man has been asking for something sweet.  The cheese cake is gone as are all the cookies.  So this morning I made some nice muffins from eating to beat high blood pressure my cookbook for February’s Cookbook Countdown.

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These came out well.  We both liked them.  They were fairly sweet and moist.  The crumble topping just added to the flavor and the apples just seemed to melt into the muffin.

    1 2/3 cup AP flour {I subbed in 1/2 with whole wheat}
    3/4 cup packed brown sugar
    1/2 cup oatmeal + 1 tsp cinnamon
    2 TBL margarine
    1 tsp baking soda
    1/2 tsp apple pie spice
    salt to taste
    1 1/4 cups unsweet applesauce
    1/4 cup veggie oil
    1/2 cup fat-free egg substitute
    1 large apple peeled and diced

375 Degree oven.

Mix together the crumble topping: 1/3 cup flour, 1/4 cup brown sugar, 1 /2 cup oatmeal/cinnamon mix, and margarine. Set aside.

Mix together the rest of the flour with the baking soda, salt, oatmeal, and apple pie spice in a medium bowl.

In another bowl stir the applesauce, oil, remaining brown sugar, and egg sub together.  Add the liquid ingredients to the dry and mix just to combine.  Add in the diced apple.

Fill each muffin cup about 3/4 full and sprinkle the crumb mixture over the top.

Bake about 20 minutes or until done.

The recipe said 12 muffins but I ended up with 14.

Each muffin: 220 calories. 7 gm fat. 35 gm carb

The recipe is on page 33.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2)

Every Sunday after church I fix The Man waffles.  It has become our habit.  I don’t eat them because He likes them swimming in syrup and just plain with nothing inside. What about blueberries?  Pecans?.  Cinnamon?  Nope, not for him!

This past Sunday while he was enjoying his waffles I fixed some just for me!!

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A nice multi-grain waffle filled with whole wheat flour, buckwheat flour, and ground flax cooked 10-grain cereal.  I would have used the flax seeds but mine were old and I tossed them.  Since the 10-grain has lots of other grains I figured it would be okay.  Just as healthy.

I did like these.  They were filling and nicely textured.  Instead of the apple-raspberry sauce I used some not-too-sweet Wild Huckleberry Syrup a friend brought from Montana.  It is only huckleberries so no added sugar.

The recipe is from Eat to Beat High Blood Pressure page 25.

You can find the recipe HERE. Or HERE.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

Another tasty recipe from Eat to Beat High Blood Pressure.  I am finding so many good recipes from this book.  Healthy and tasty.

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Sauteed Chicken with Caramelized Onions

The onions are cut into wedges and then caramelized in margarine olive oil a little sugar and salt and pepper. This takes a while – longer than the 8 minutes mentioned in the recipe.  The onions come out sweet and soft and brown.  

While the onions are caramelized the skinless, boneless chicken breasts are seasoned and then browned in margarine olive oil until well browned on both sides.  I cooked mine longer than 6 minutes per side so they would be nice and DONE!  

Rosemary and thyme are added to the onions.  Then the chickens are put into the skillet and allowed to cook until the chicken is completely done. I added more than the 1/3 cup chicken broth so I would have ‘sauce’ because I was serving the chicken and noodles over some brown rice/quinoa pasta.

I didn’t use the margarine.  I figured the olive oil was healthier.  There is just something about oleo/margarine that just doesn’t look right.  

We really liked this combination.  The onions and chicken were delicious.  

Without the pasta a serving (1 breast with 1/4 of the onions) was only 240 calories, 19 carbs, and 6 gm fat.  And it had lots of good nutrients to help lower blood pressure: potassium, calcium magnesium, and vitamin C.

The recipe is on page 84.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

Last night was fajita night.  We have enchilada night, taco night – Christmas Eve – Tamale night.  And each is only once or twice a year.  Not because any of them are hard but because usually we eat Mexican food out.

This is one recipe I have made a couple of times.  And it has been good every time.

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Originally the fajitas were rather bland but I added some seasoning and they were much better – 2 tsp cumin, 2 tsp chili powder, 2 tsp garlic powder.

1 lb boneless, skinless chicken breasts , fat trimmed, sliced into 3/8 inch strips.
4 whole wheat tortillas

Marinate the chicken in

    3 tbl Low sodium Worcestershire Sauce
    1 1/2 Tbl fresh lime or lemon juice
    1 Tbl water
    1 tsp canola oil
    1 medium garlic clove, finely minced
    1/2 tsp black pepper

Cut the chicken into strips.  Mix the marinade ingredients together in ziploc bag and add the chicken.  Make sure the chicken is well coated and chill for 20 minutes.  Squish the chicken around about 1/2 way through.

Filling:

    1 large onion, 1/8″ slices
    1 large green bell pepper {I used yellow, red, and orange}
    I also used about 1 cup sliced mushrooms

Remove the chicken and discard the marinade.  In a large skillet sprayed with veggie oil spray {I used canola} over medium high heat cook the chicken for about 4 minutes stirring periodically.  Add the onion and pepper slices and cook 5 minutes.  Onions should be slightly browned and chicken done.  Stir constantly. Add in the seasonings right before serving.

Place 1/4 of the mixture on each warmed tortilla and roll up jelly-roll style.

240 calories

66 mg cholesterol

3.5 mg fat

The recipe is from Low-Fat, Low-Cholesterol Cookbook (American Heart Association) page 136.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

Still cooking from the Low-Cholesterol Cookbook from the American Heart Association. And still finding good recipes that are healthy and tasty.

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Sweet potatoes are probably one of my fave veggies.  I count them as a veggie and a potato so I am covered both ways.  AND, the plus of sweet potatoes, they can also be dessert.  This dish could have gone either way.

If I had mashed them and put a little whipped cream on them…

But I didn’t.  I used them as a side one night.  They were very good.  Soft. Creamy. Sweet.

The thing about sweet potatoes is that they have to ‘ripen’.  If you eat them right after picking they are not very good.  If you let them sit for about a month they get sweeter. These have been sitting for about two months so they were very sweet. The 2 Tbl of brown sugar just enhanced the sweetness without making them too sweet.
 


    1 lb sweet potatoes peeled and sliced crosswise into 1/4 inch slices
    1/2 cup fat free 1/2 and 1/2
    2 Tbl light brown sugar
    1 tsp orange zest
    1/2 tsp cinnamon {I used a little more}
    1/4 tsp nutmeg
    1 tbl light tub margarine

400 degree oven.  { I was baking chicken and biscuits at the same time so I upped the oven to 425}

Peal and slice the potatoes into 1/4 inch circles.  Layer them in an oven safe dish in even layers.

Mix the 1/2 and 1/2 {I subbed in milk and cream}, brown sugar, cinnamon, nutmeg and orange zest.  Pour this over the layered sweet potatoes and dot with margarine {Not my fave….and I hesitate to say this is healthier than butter.}   Bake for 35 – 40 minutes.  Stir them about 1/2 way into the baking time.

The recipe is from Low-Fat, Low-Cholesterol Cooking – page 259.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

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