tag:blogger.com,1999:blog-3808941200230629542024-03-05T11:29:41.305-05:00Cooking Tips and RecipesRecipes, tips, and eating betterAliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-380894120023062954.post-70194202913627257052021-10-20T20:38:00.002-04:002021-10-20T20:38:18.663-04:00Summer is for barbecue<p>When I think about summer food I think about outdoor cooking or cool, crisp favorites like watermelon and salads. All of these go together to create barbecue. </p><p>I like simple foods, and my family's recipes are simple because they're from my grandmother who lived in the Midwest US during the Great Depression. Limited ingredients but memorable taste. </p><p>Here are a few of my favorites for the summer gatherings:
<b> </b></p><p><b>Green bean salad</b> </p><ul style="text-align: left;"><li>2 cans of drained green beans, cut anyway you like </li><li>3 hardboiled eggs cut into pieces<br /></li><li>mayonnaise to coat<br /></li><li>black pepper </li></ul><p>Mix all and eat fresh or cold.<br /></p><p><b>Macaroni salad</b> </p><ul style="text-align: left;"><li>cooked elbow macaroni</li><li>kosher dill pickles</li><li>mayonnaise to coat </li><li>black pepper</li></ul><p>Dice the pickles into the bowl. Cool the pasta under running water before adding. Mix in the mayo and season. Eat fresh or cold.</p><p>Many in my family like adding fresh diced tomatoes to it as well. <br /></p><p><b>Potato salad</b> </p><ul style="text-align: left;"><li>boiled and peeled potatoes </li><li>hardboiled eggs (usually 1 large per 2 medium potatoes)</li><li>mayonnaise </li><li>onion powder</li><li>salt <br /></li><li>milk</li></ul><p>Boil the potatoes with skin on, then cool in cold or running water, peel, and dice. Add in the cut eggs, moisten with milk (dairy or choice of nut milk). Season with onion and salt to taste. Coat in mayo until creamy. Serve fresh or cold.<br /></p><p>For the meat, if you want to heat up the grill with a tangy taste, <b>marinade</b> pork or chicken in zesty Italian dressing overnight. No seasoning required while cooking! </p>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com2tag:blogger.com,1999:blog-380894120023062954.post-68894821439908379032020-11-04T22:37:00.001-05:002021-07-16T16:36:18.885-04:00Tips for grating zucchini squash and similar vegetables<p> If you weren't taught how to cook, there are many things that can be a challenge when attempting to learn on your own. One thing I had trouble with was how to chop, dice, grate... Particularly vegetables I had never eaten before, let alone cooked with. One example of this is zucchini - so I'll lay out here how I've found to do it so you can learn from me.</p><p>First off - make sure you wash the zucchini well. Generally squash (zucchini and yellow specifically) is cooked with the skin on, so it's important to ensure there is no dirt or preservative left on the skin.</p><p>Second, don't cut off both ends. Only cut off one end. This way you have a handle to hold as you grate the squash.<br /></p><p>Third, the seeded part of the meat is for eating - don't remove the seeds unless the recipe tells you to.</p><p>Fourth, cook the zucchini until translucent (when baked it keeps its color but collapses when you touch it).<br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSxBIvruxUjjFlL2ZKLvpRaXSOzT-9YJ27_WMgFUm9ik8Bn8bs6XkhuCOK-zWlsY5NYE_IOvuJeS-XccbzZE3_3toYzjn5r0p-wfy-YwTJ-UU894tjSiPhXkada5W6Elc112mOAR9ahA/s4096/IMG_20201024_132241037.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiSxBIvruxUjjFlL2ZKLvpRaXSOzT-9YJ27_WMgFUm9ik8Bn8bs6XkhuCOK-zWlsY5NYE_IOvuJeS-XccbzZE3_3toYzjn5r0p-wfy-YwTJ-UU894tjSiPhXkada5W6Elc112mOAR9ahA/s320/IMG_20201024_132241037.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Grating a zucchini squash<br /></td></tr></tbody></table><br /><p><br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-50219122186375244962020-11-01T12:11:00.002-05:002021-07-16T16:36:10.711-04:00Zucchini Pancakes - Quick change to a family staple increases its nutritional value<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguveIzDBXLt1pp8OoVuzZoY3r3rpHg775EEeHvOKOKLX2TPwFheK-oZRUU2s2xiRNA9OdzNNjPDSzd_pDFaMGvQDS2Do_yoB2he-WA6qW-FR2Lw0nyGBBM_15GU3-U1FeGNofWDfNggw/s4096/IMG_20201024_133939346.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="3072" data-original-width="4096" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEguveIzDBXLt1pp8OoVuzZoY3r3rpHg775EEeHvOKOKLX2TPwFheK-oZRUU2s2xiRNA9OdzNNjPDSzd_pDFaMGvQDS2Do_yoB2he-WA6qW-FR2Lw0nyGBBM_15GU3-U1FeGNofWDfNggw/s320/IMG_20201024_133939346.jpg" width="320" /></a></div><br /><p></p><p> I'm always trying to get more vegetables into our diet. But sometimes you just really want that comfort food. When it comes to breakfast, pancakes are that comfort food for me. One way I increase their nutritional value is by adding zucchini. Here's how.</p><p><i>First things first, a disclaimer. I am by no means a chef. I'm just an ordinary person with limited cookware and budget. So I use box mix for the pancakes - Bisquick is really easy. You just add egg and milk. They also make a "heart smart" version of the mix and there are generics and other brands as well (like Jiffy), just follow the instructions on whatever box you get (the instructions for pancakes specifically, or else the texture will be off).</i></p><p><i>Also, I use a frying pan/skillet with a little bit of vegetable oil. Ideally, you'd use a griddle with no added oil, but I don't have one of those or the counter space for one if I did. So no worries, you can make zucchini pancakes regardless. Or hey, use this technique with waffle mix and a waffle iron instead!</i></p><h3 style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8XeyEWm8PrvVHzZfyNxrwIUcXbktc9gyqWYxM8UtMdIk80Uknw8beCGBKHnwzUzFT34cYmLdQIVfihiJPNIAggx_LNFQ2IpcJbKRxw5fbGgINOWg7yFGUzk6NC1UtV606-YtZP2qHDw/s4096/IMG_20201024_131824124.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8XeyEWm8PrvVHzZfyNxrwIUcXbktc9gyqWYxM8UtMdIk80Uknw8beCGBKHnwzUzFT34cYmLdQIVfihiJPNIAggx_LNFQ2IpcJbKRxw5fbGgINOWg7yFGUzk6NC1UtV606-YtZP2qHDw/s320/IMG_20201024_131824124.jpg" /></a></div><br /> </h3><h3 style="text-align: left;">You will need:</h3><p>Pancake mix and additives (2 eggs and 3/4 c. almond milk in this case)</p><p>2 small zucchini</p><h3 style="text-align: left;">Instructions:</h3><ol style="text-align: left;"><li>Make the pancake mix as directed, but with 25% less milk/water (on the Bisquick box it was 1 c. milk, so I added 3/4 cup instead - this accounts for the moisture in the zucchini).</li><li>Clean the zucchini and then grate the zucchini into the mix (leave the skin on). </li><li>Mix well. <div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRwln-ts7QsBDp3dWNNg4c4UhPfABMOgWizL0crQscMfZiR0UGd-siAu87-vFw1nzei1oTXQYlwJwnAMHlEa_YZlHWpM5ichO8uGdK52GAjFowoc128feahA3Wd94yIdrKboEaIDXULA/s4096/IMG_20201024_132746750.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRwln-ts7QsBDp3dWNNg4c4UhPfABMOgWizL0crQscMfZiR0UGd-siAu87-vFw1nzei1oTXQYlwJwnAMHlEa_YZlHWpM5ichO8uGdK52GAjFowoc128feahA3Wd94yIdrKboEaIDXULA/s320/IMG_20201024_132746750.jpg" /></a></div><br /></li><li>Make the pancakes as usual.</li></ol><p><i><b></b></i></p><div class="separator" style="clear: both; text-align: center;"><i><b><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU14__UJAeh30PM0yGkgoMkVypIT0iwaIOPs_JHTqIEzOC5pZTHeVAmtMFfBBriJvy1XRanP3pVcsgU2bJe3dHqiSCttHkpIU7MCopNeXnu1_llSVvIABPeLvOxXTpYP1bql1EXbnvqg/s4096/IMG_20201024_134121313.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhU14__UJAeh30PM0yGkgoMkVypIT0iwaIOPs_JHTqIEzOC5pZTHeVAmtMFfBBriJvy1XRanP3pVcsgU2bJe3dHqiSCttHkpIU7MCopNeXnu1_llSVvIABPeLvOxXTpYP1bql1EXbnvqg/s320/IMG_20201024_134121313.jpg" /></a></b></i></div><i><b><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQSTXOzbFPqZrW1rI9WCPAfUrXlH78Q6ZYAZT60ygolY41ydgZqOYHodQeAv1Nn4QheuSVHpGy7KjSCE7wDTKjMrn8urHi2u5LR4-4UBayq1dcQFOxYVqGv7UYjJiPa8aD6JQIfAvmpA/s4096/IMG_20201024_134146660.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQSTXOzbFPqZrW1rI9WCPAfUrXlH78Q6ZYAZT60ygolY41ydgZqOYHodQeAv1Nn4QheuSVHpGy7KjSCE7wDTKjMrn8urHi2u5LR4-4UBayq1dcQFOxYVqGv7UYjJiPa8aD6JQIfAvmpA/s320/IMG_20201024_134146660.jpg" /></a></div><br /> </b></i><p></p><p><i><b>See - simple! </b></i>You can also do this with bananas (they add moisture like zucchini).<br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-22017494169058723922020-10-11T21:30:00.001-04:002021-07-16T16:36:02.572-04:00No-red-meat Stuffed Meatloaf <p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzqLhVi6jTT5fju30d-5ChCEv84n0dKs1py0K55N1Hkhxo0TRRBgfLV1Izav7Ch4jFAW5SA-Goo28Rmf_gYgijyzcHZQbjVuLGS9R2dzOFDgdWPvCS0jYSNWlnmW_iNk0ZU9701zeaXg/s4096/IMG_20201009_151639679.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzqLhVi6jTT5fju30d-5ChCEv84n0dKs1py0K55N1Hkhxo0TRRBgfLV1Izav7Ch4jFAW5SA-Goo28Rmf_gYgijyzcHZQbjVuLGS9R2dzOFDgdWPvCS0jYSNWlnmW_iNk0ZU9701zeaXg/s320/IMG_20201009_151639679.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Broccoli and cheese stuffed bbq turkey meatloaf<br /></td></tr></tbody></table><br /></p><p>This is a nutritious take on the family meal staple. Instead of using ground beef, or a combination with ground pork, I use lean ground turkey seasoned to bring out the umami flavoring.</p><p>Ingredients:</p><ul style="text-align: left;"><li>1-2 pounds of ground turkey (depends on the size of your family and whether you want leftovers)</li><li>Handful of crushed saltine crackers</li><li>Sage (I use ground, ~2 tsp per pound of meat, but you'll figure out your flavoring as cook with it more)</li><li>Diced onions (~1/3 c. per pound of meat)</li><li>Diced bell pepper (amount depends on how well your family likes it, I use an equivalent amount to the onions)</li><li>Worcestershire sauce</li></ul><p>1. Mix the ground meat with the onion, bell pepper, sage, and crackers by hand. </p><p>2. Sprinkle a little (not too much!) Worcestershire sauce and squeeze it into the meat mixture.</p><p>3. Lay the meat mixture out onto aluminum foil or baking parchment. Make it almost as long as the baking pan you'll use and the thickness even.</p><p>4. Add the stuffing - I use frozen broccoli and/or cauliflower florets. I also add a little shredded cheese. This is going to depend on what your family likes. It doesn't take much - add the veg and cheese in the middle, leaving about an inch at the ends.</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijdZkcDQt5I9xou5HQzUvwjUouPWEqwB2VNp_Uryuf5o_MM4n_uGsj_yZbmpqyoGMi4ePlLXa8HgzWeXLsOdNJYqRFa3ElKHB5OFiJ4ZxDXGNvJVRYHeV5rm1Lq-ZgjAiwApxuLzNVog/s4096/IMG_20201009_135047763.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEijdZkcDQt5I9xou5HQzUvwjUouPWEqwB2VNp_Uryuf5o_MM4n_uGsj_yZbmpqyoGMi4ePlLXa8HgzWeXLsOdNJYqRFa3ElKHB5OFiJ4ZxDXGNvJVRYHeV5rm1Lq-ZgjAiwApxuLzNVog/s320/IMG_20201009_135047763.jpg" /></a></div><br /> <p></p><p>5. Fold over the meat mixture to enclose the stuffing in a roll. Fold over the ends. Pinch it all together. Use the foil/parchment to hold smooth out the roll and tighten it up.</p><p>6. Place in a baking pan (I spray a little olive oil to help it from sticking) and cover with foil. I also add a little bbq sauce on top before covering so it bakes in, but this will depend on your family's tastes.<br /></p><p>7. Bake ~ 1 hour at 350 degrees (or you can add an egg to the meat mixture before rolling it out and bake at 375 for ~45 minutes). I then uncover the pan and let it bake ~10-15 minutes longer to brown the outside.<br /></p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7h8wycNMpLFObszF235mcLYiq4zp4yRS3RiDaCIdG6ZT42TRd5f_0NhJKi7EVIi5GzSRRqYrgIQ1GUP5WxUEupDQtyzzmBlmc76yvzGAx-PZMha3c_m85-PFJQyDlfQIqaKcBQU56jg/s4096/IMG_20201009_151608671.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7h8wycNMpLFObszF235mcLYiq4zp4yRS3RiDaCIdG6ZT42TRd5f_0NhJKi7EVIi5GzSRRqYrgIQ1GUP5WxUEupDQtyzzmBlmc76yvzGAx-PZMha3c_m85-PFJQyDlfQIqaKcBQU56jg/s320/IMG_20201009_151608671.jpg" /></a></div><br /><p>Slice it into ~1 inch pieces. The 2 pounds of meat gave me 10 pieces in
my recent meatloaf, and my husband devoured 4 of them in one sitting!
(Not that I did any better at showing restraint). We often serve it with
mashed potatoes and gravy, but you can also add sliced potatoes to
the baking pan to soak up the juices as it cooks. This will likely extend the making time by ~10 min.<br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-49603229514041599752020-10-07T21:53:00.003-04:002021-07-16T16:35:52.612-04:00 Quick No Bake Brownie <p>It's late and you just need something sweet, but there's nothing in the cupboards and you don't want to wait or exert the energy to bake something. Do you have a microwave? Good, then you can make a brownie!</p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRhW87G-okH_NOZnGYwR0Pm_q5aE4iUePbLuYhKe60j5mKEaRmFHYo9Tj9PCr790inxbBsXCdnUes0IpwXou4HbLGEi_dWGF99ybzDVyxeAYR4UHxep9zyGEnhc3i8ni1FwCWNQMF1WQ/s2048/brownie.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1919" data-original-width="2048" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiRhW87G-okH_NOZnGYwR0Pm_q5aE4iUePbLuYhKe60j5mKEaRmFHYo9Tj9PCr790inxbBsXCdnUes0IpwXou4HbLGEi_dWGF99ybzDVyxeAYR4UHxep9zyGEnhc3i8ni1FwCWNQMF1WQ/s320/brownie.jpg" width="320" /></a></div><br /> <p></p><p>In a standard coffee mug, mix:</p><p>1/4 c. all purpose flour</p><p>1/4 c. sugar (granulated)</p><p>2 Tbsp baking cocoa (I use Hershey's dark chocolate cocoa)</p><p>After the dry mix is uniform add 2 Tbsp olive oil and 3 Tbsp water. </p><p>Mix thoroughly. You can also add a dash of vanilla to cut the bitterness of the cocoa. At this point you can also add walnuts and/or caramels, etc.</p><p>Microwave for 1 min 40 sec. </p><p>I then top mine with marshmallows and put it back in for 10 sec. Sundae syrups are also good additives.<br /></p><p><b><i>Let the brownie cool a few minutes, it's extremely hot right out of the microwave. </i></b>You can lick the stirring spoon or stick it in the hot brownie to cook a little, but the gooeyness is good either way.</p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-75874203286727802082020-10-03T14:53:00.003-04:002021-07-16T16:35:43.799-04:00Easy nutritious chili recipe<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgWBT4uYf4Xcq9dy2h4sqVxqzpFFI1WAmX_IyOqFeYhdyMocfEAJXcEwE0AQs6RhP95a3Z0YlDdYr2evtewQWMD61Y_YNMxk7w2YrZ6n9aqM43exKENL7UF24DQYFcb1LAC4UxlWaow/s4096/IMG_20201003_140030532.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgWBT4uYf4Xcq9dy2h4sqVxqzpFFI1WAmX_IyOqFeYhdyMocfEAJXcEwE0AQs6RhP95a3Z0YlDdYr2evtewQWMD61Y_YNMxk7w2YrZ6n9aqM43exKENL7UF24DQYFcb1LAC4UxlWaow/s320/IMG_20201003_140030532.jpg" /></a></div><br /> <p></p><p>Ignoring the arguments over what a "real" chili is (tomatoes vs. peppers, beans or no beans, etc) this recipe is for the chili I make, and notes about how it can be customized to your family's tastes. <i>You can freeze onion and bell pepper to use them in multiple meals</i>, or buy them that way pre-packaged.<br /></p><p>Ingredients:</p><p>1 lb. Ground meat (I use ground turkey seasoned with sage, but you can use ground beef instead if you eat red meat)</p><p>1 can low-sodium dark red kidney beans</p><p>1 can no-salt-added diced tomatoes (if you want a less chunky chili, you can use crushed tomatoes instead)</p><p>Diced bell pepper (to preference)<br /></p><p>Diced onion (to preference)<br /></p><p>Tbsp chopped garlic (I use frozen cloves, but you can use garlic powder instead) </p><p>2 Tbsp Chili powder</p><p>1 Tbsp Cumin</p><p>2 tsp Paprika</p><p>Dash of Cayenne (or to taste)</p><p>1 tsp Black pepper (or to taste)</p><p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhviQqaHTUXctFt8ADL70cs5ttbmBagrzmW8S14Uo958epQy_HZB1GaRyyw0He6hQS-zpcOPB42zSauzbAbQFaA0UcMySLFtgwQXls7edvbPDg7tgLpRJcUW-Le-u9qbPZYpQcJqd5mjQ/s4096/IMG_20201003_133324529.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhviQqaHTUXctFt8ADL70cs5ttbmBagrzmW8S14Uo958epQy_HZB1GaRyyw0He6hQS-zpcOPB42zSauzbAbQFaA0UcMySLFtgwQXls7edvbPDg7tgLpRJcUW-Le-u9qbPZYpQcJqd5mjQ/s320/IMG_20201003_133324529.jpg" /></a></div><br /><p></p><p>Brown and crumble the ground meat (if using frozen meat, add a little water and cover to help it cook without burning). </p><p>Cook in the onion, garlic, and bell pepper.</p><p>Add in the tomatoes (don't drain).</p><p>Drain and add the beans.</p><p>Let the tomato cook down about 5 min at low heat, then add the spices. Mix well and simmer about 5 min.</p><p>Serve with saltines, cheese...however your family likes it.<br /></p><p><br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-57495149127998613902020-09-30T00:45:00.000-04:002020-09-30T00:45:00.640-04:00Weight loss journey - inspiration for this blog's new direction<p>A few years ago, I hit a wall with both my weight and my health. After a
lifetime of being overweight, I was the heaviest I had ever been — I
got winded using stairs, my joints ached constantly, my clothes never
felt like they fit, and I felt horrible all of the time. I was already
in my late 30s, side-eyeing the diabetes, heart disease, and mobility
issues that run in my family as they crept up on me. A year later, I was
75 pounds lighter.</p><p>I wrote about my journey on a calorie-restriction diet: <a href="https://medium.com/@prater.alicia/counting-calories-is-harder-than-it-sounds-d65c5af1a028">Counting Calories is Harder than It Sounds</a> at Medium<br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-70403663065745294172020-09-28T13:00:00.001-04:002021-07-16T16:35:31.520-04:00Tips on preparing yellow squash<div><p>Yellow squash is not something I grew up eating. When I moved towards a healthier diet, I started learning how to include it in my meals. It's a low calorie, fat-free, high fiber vegetable with versatility due to its light flavor.</p><p>If you're new cooking, or to just cooking with squash, I want to help you learn to enjoy it, too!</p><h3 style="text-align: left;">How to choose a yellow squash</h3><p>As a summer squash, yellow squash is available with similar seasonality as zucchini, but many places will have it available year-round. You may find that this particular vegetable is nicer certain times of the year. You want a firm squash. A bruised vegetable will have soft spots. A little wear on the skin is normal - you can also cut off problems when you prepare it.</p><h3 style="text-align: left;">How to prepare yellow squash for cooking</h3><p>You don't need to skin the squash unless you prefer it that way. It cooks better if you keep the skin on, but it's entirely up to you. Wash it well and then slice the ends off, about a half inch, though a long neck may require more to be removed from the stem region. You want the entirety of the fruit (the part with seeds). </p><p>Depending on what you're making, you may want it cut long-wise, but I usually do it as medallions (thin-cut round slices). For meals I add sauce/paste to, like the chili garlic recipe from yesterday, I cut thicker slices and then cut them further into smaller pieces.</p><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj39eJLK218yhzVLeAX3igLvpIVL5zE-kqh7QlzpSTX77J7xlTyQSIJYUfnc3GqkTa8rlIgzYTYUvFoxgjn-VI18SSUHyc5j3WOXsneaxTr87V82C5NyGoNlluBzjClzGEVYN6rdNUgMA/s4096/IMG_20200926_125105999.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj39eJLK218yhzVLeAX3igLvpIVL5zE-kqh7QlzpSTX77J7xlTyQSIJYUfnc3GqkTa8rlIgzYTYUvFoxgjn-VI18SSUHyc5j3WOXsneaxTr87V82C5NyGoNlluBzjClzGEVYN6rdNUgMA/s320/IMG_20200926_125105999.jpg" /></a></div><h3 style="text-align: left;">How to cook yellow squash</h3><ul style="text-align: left;"><li>Baked</li><li>Steamed</li><li>Fried</li></ul></div>As it cooks the white will turn translucent and the squash will soften and the seeds separate when you stir it. Olive oil is helpful when pan-frying. Garlic is a good flavoring. I find it goes well with chicken, salmon or other fish, alfredo pastas, or rice.<br />Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-88937193254193452402020-09-27T15:00:00.003-04:002021-07-16T16:35:22.495-04:00Quick and easy chili garlic squash - low calorie meal option<div><p>When planning meals for a calorie restriction diet, I reiterate the simplicity of the meal planning. You don't have to sacrifice time or mental effort once you decide what you prefer and want to have available regularly. I keep a couple of tasty and low-calorie additives, like the chili garlic paste, in the fridge for this purpose.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKnf5d7bjB4RIWg_qwMhuxMn1dGPaVKp2BOs-wpzrLeuDbFE6C1vQWKUdtHkemSbuAA9DYWDj-U5B5BcRw1f_j9c7izQUsBKv4HQue8fNsa7BvKC50yZcPf2Ed6ZPmI2lZRPshlop5-Q/s2048/squashpic.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiKnf5d7bjB4RIWg_qwMhuxMn1dGPaVKp2BOs-wpzrLeuDbFE6C1vQWKUdtHkemSbuAA9DYWDj-U5B5BcRw1f_j9c7izQUsBKv4HQue8fNsa7BvKC50yZcPf2Ed6ZPmI2lZRPshlop5-Q/s320/squashpic.jpg" /></a></div><br /><p></p><p>Squash is a new vegetable for me. I didn't grow up eating it, so I've had to learn to cook with it as an adult. The easiest way is simply a little bit of spray olive oil and pan cooking. Squash has high water content, so if you put a lid on it, it cooks down instead of frying. </p><p>Here is how I put together a quick and easy chili garlic squash that fits into a low calorie diet.</p><ul style="text-align: left;"><li>Dice the yellow squash and cook on low to medium heat until soft.</li><li>Add the chili garlic paste to taste (a little goes a long way, I use less than 1 tbsp for a whole squash).</li><li>Serve over rice (I use a rice steamer and prefer jasmine rice for these types of meals)<br /></li><li>Add meat of choice</li></ul></div><p>I often use this particular flavoring with chicken or salmon, but today I chose chicken apple sausage (150 cal per link).</p><p>And this was my 350-calorie lunch</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTzaNwL-bgzpkrAIytD_Zsd_VtLuqaJK8UUvSuFhqFK4vhwcDgWZCdQEnrByEpw87pnLzUKr4jgFaIP7A8WnM8_TzsZ-zrEeHukroacvbO0CA6ueGnn87mDKv98z1t1p0tRf5rCMaruw/s2048/squashpic2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1536" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTzaNwL-bgzpkrAIytD_Zsd_VtLuqaJK8UUvSuFhqFK4vhwcDgWZCdQEnrByEpw87pnLzUKr4jgFaIP7A8WnM8_TzsZ-zrEeHukroacvbO0CA6ueGnn87mDKv98z1t1p0tRf5rCMaruw/s320/squashpic2.jpg" /></a></div><br /><p><br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-26787638443332878802020-09-25T15:40:00.000-04:002021-07-16T16:35:13.134-04:00Low-calorie dessert options<p> </p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip6VZMRf5bzo4IGJY1iWj9Ju-iuJvRN8RWG9vtzKwRvbpBKMOiDvwFpNRAXHhCWK4N5wOjjEji1MGCqfG-1Ixh8qG5KIIcw0OHD0094r1Gl4QJgECD0vJ_HSQTJFQ39WNPnWhSI-LWWg/s4096/IMG_20200925_153009832.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip6VZMRf5bzo4IGJY1iWj9Ju-iuJvRN8RWG9vtzKwRvbpBKMOiDvwFpNRAXHhCWK4N5wOjjEji1MGCqfG-1Ixh8qG5KIIcw0OHD0094r1Gl4QJgECD0vJ_HSQTJFQ39WNPnWhSI-LWWg/s320/IMG_20200925_153009832.jpg" /></a></div><br /><p></p><p>One of the keys to the calorie restriction I follow is to not deny myself. Otherwise the craving builds and I end up having a rough few days of eating too much and feeling horrible. So when I need a little something sweet to finish off the day, or something to keep me from eating a snack that would go beyond the limits I've set, I reach for one of these low-calorie dessert options. <br /></p><ul style="text-align: left;"><li>Sugar-free jello cup (10 cal)<br /></li><li>Sugar-free pudding cup (60 cal)<br /></li><li>Unsweetened applesauce (60 cal) - either from the snack pack or measured out from a jar (<i>I add cinnamon</i>)</li><li>Fruit - dried apricots, apple, pear, plum, peach, strawberries, blueberries, grapes, a kiwi, or a small banana, but you can look up <a href="https://www.fda.gov/food/food-labeling-nutrition/raw-fruits-poster-text-version-accessible-version" target="_blank">calorie counts</a> and decide what will work best for you</li><li>Dark chocolate (<i>this is hard to set aside, so it's only for those few days a month that I really need it!</i>) (50-100 cal depending on brand of bar and willpower)</li><li>10 Almonds (60 cal)</li><li>Fruit cereal bar (100-200 cal, depending on brand and size)</li><li>Yogurt (60-120 cal, depending on brand)<br /></li><li>Whole wheat bread with smear of peanut butter (varies by brand and amount used, can substitute other nut butters)</li><li>Slice of whole wheat toast with cinnamon (70 cal)</li><li>Low-calorie FiberOne bars/brownies (70-90 cal)<br /></li></ul><p>Use this as a rough idea rather than an exact guide. You have to decide what works for you - for your tastes, your budget, and what's available to you. There is no wrong answer here. </p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-15937899803661268642020-09-22T19:20:00.002-04:002021-07-16T16:35:04.783-04:00Basic meal components for calorie restriction diets<p> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt9Qm6Jbgy8I8dipSywz2CTMxEVn0zM4_oYeZgPRYD6h8KTIjJcTpPgo-PxRCYR9q3gmXm-8hKSXiR7d0ssFQBCcSUD5rPY2WcQku6YFrPk7eQSVJLMw4dUWH6zb-mN5LfaHhS55KwSQ/s800/Yeung_Chow_Fried_Rice_in_Hong_Kong_Fast_Food_Shop.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="600" data-original-width="800" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjt9Qm6Jbgy8I8dipSywz2CTMxEVn0zM4_oYeZgPRYD6h8KTIjJcTpPgo-PxRCYR9q3gmXm-8hKSXiR7d0ssFQBCcSUD5rPY2WcQku6YFrPk7eQSVJLMw4dUWH6zb-mN5LfaHhS55KwSQ/s320/Yeung_Chow_Fried_Rice_in_Hong_Kong_Fast_Food_Shop.JPG" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;"><a href="https://commons.wikimedia.org/wiki/File:Yeung_Chow_Fried_Rice_in_Hong_Kong_Fast_Food_Shop.JPG" rel="nofollow" target="_blank">Source</a>: Ceeseven, CC4.0 license</span><br /></td></tr></tbody></table><br /></p><p>These meals are good for either lunch or dinner, whichever is your "big meal" or family meal for the day.</p><p><span></span></p><a name='more'></a> <p></p><p>I've found that the key to sticking to good calorie counts and portions is to get back to the basics - a grain, a protein, and a veg. Reading labels and measuring everything is important when counting calories, particularly when you're first starting on such a diet and trying to reset how you perceive portions.</p><h2 style="text-align: left;">Grains</h2><ul style="text-align: left;"><li><i>Quinoa</i> - you get the most for fewer calories<br /></li><li><i>Rice</i> - most versatile but is 150-200 calories per serving (generally half cup of cooked rice)<br /></li><li><i>Pasta</i> - serving sizes are small for 200+ calories</li><li><i>Breads</i> - the calorie counts can easily get out of hand, I recommend whole wheat bread whenever it is suitable, or try using a low-calorie tortilla instead of two pieces of bread for sandwiches<br /></li></ul><h2 style="text-align: left;">Protein</h2><ul style="text-align: left;"><li><i>Lean meat</i> - I recommend skinless chicken breast, ground turkey, fish, seafood. You can use beef, pork, etc but it won't go as far. A serving of lean meat is approx. 3 oz. Use <a href="https://www.myfitnesspal.com/food/search" target="_blank">FitnessPal</a> or just a plain ol' Google search to get your calorie counts.</li><li><i>Beans <br /></i></li><li><i>Lentils </i><br /><i></i></li><li><i>Nuts</i></li><li><i>Tofu</i></li><li><i>Egg</i></li></ul><h2 style="text-align: left;">Vegetables</h2><p>This category is pretty limitless, except you need to be aware of starches. <i>Potatoes</i> are nutritious but substitute a grain. <i>Corn, peas,</i> and <i>winter squashes</i> are also <a href="https://hopkinsdiabetesinfo.org/the-truth-about-starchy-vegetables/" target="_blank">starchy</a> and should be used sparingly and separately. Many vegetables are low in calories and high in nutrients, so stock up on frozen and fresh broccoli, cauliflower, eggplant, bell peppers, mushrooms, zucchini, cabbage, and others you have access to.</p><h2 style="text-align: left;">Example combinations</h2><p>The options for combining the above will vary by region and palate. In my house, we often fall back on pasta salad, "fried rice", and simple pile it on mixes after cooking a half pound of chicken.</p><h3 style="text-align: left;">Pasta salad</h3><p>I weigh out the pasta and boil it until tender. Strain and cool under cold water. Add chopped garden vegetables (cucumber, tomato, bell pepper, olives, artichokes, and/or broccoli florets - whatever we have in). Measure out lite Italian dressing, enough to coat it but not a full serving. Maybe a little parmesan or mozzarella cheese. Bacon bits, seeds, or pine nuts are good with this, too. Just remember to note the calories you add! <br /></p><h3 style="text-align: left;">Fried rice</h3><p>I use spray olive oil in a skillet to brown chicken or shrimp, bell pepper, onion, garlic (maybe ginger if it's chicken). Add frozen vegetables of choice (e.g., green beans, carrots). Scramble an egg (or not). Add water to boil for rice and make the instant rice as directed. Add a serving of soy sauce and let it fluff. Mix the rice before serving.</p><p>You can make gravy to go on the rice if you need a little more to it, or add a second meat, or corn and peas.<br /></p><h3 style="text-align: left;">Simple</h3><p>I steam rice and it gets set aside for use over a few meals. I either roast or brown skinless chicken breast and weigh out a serving for a serving of rice (sometimes I substitute microwavable chicken nuggets if I'm really pressed for time or forgot to defrost the chicken breast). Add veg (broccoli, cauliflower, brussel sprouts), maybe some soy sauce or Worcestershire sauce for flavor (or maybe I cook the chicken with bell pepper, onion, garlic, or ginger - chef's choice!). Or maybe to the chicken and rice I add yellow squash or eggplant cooked in a tsp of chili garlic paste. Or maybe this is all done with a serving of baked salmon. </p><p>Read the sauce labels for both serving size and calorie counts to help you determine how much to use. You can also substitute in single serve mac and cheese or ramen. It will become second nature to plan meals with the three components once you start realizing the breadth of potential from vegetables and sauces.<br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-37681087447318041802020-09-21T20:11:00.002-04:002021-07-16T16:34:56.302-04:00Light and fluffy zucchini muffins - a low calorie breakfast option<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVa7go1cbv3s6P38wNTdyO21E7V8Ml-HLxUArwxmY1XbPCe-a1YU1ea16Vaz0NPGZYdAdhQ4JNDrGKDng4u9Jat_1jqW5TAqhKBSGsHlMTN99JBy6boLztTf-q28TJbJY_KH3mVO6TDQ/s4096/IMG_20200920_121543042.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiVa7go1cbv3s6P38wNTdyO21E7V8Ml-HLxUArwxmY1XbPCe-a1YU1ea16Vaz0NPGZYdAdhQ4JNDrGKDng4u9Jat_1jqW5TAqhKBSGsHlMTN99JBy6boLztTf-q28TJbJY_KH3mVO6TDQ/s320/IMG_20200920_121543042.jpg" /></a></div><br /> This simple and easy recipe makes <b>6 zucchini muffins</b> that are <b>150 calories each</b>. You can reduce the calorie count by not using bacon bits or by substituting a low-calorie/heart smart baking mix. If you aren't worried about calories you can add in ham, cheese, or bulk up the muffins with additional baking mix and other vegetables (e.g., diced mushrooms and Monterey jack cheese are great additions!).<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKVClfomhNlApvaB7lg9E3lHlwwB4ILOxbUj7DFa11h3cCfg9XzOVnaLjEehAmYt-M5PlMHwtGNJCHTfLRDoB_oHux7QMGZrQqn2TS5eLdFtnBnEEv9cKc66a_UTadQ6TP4eQc1PgAwA/s445/zucchinimix.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" data-original-height="428" data-original-width="445" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKVClfomhNlApvaB7lg9E3lHlwwB4ILOxbUj7DFa11h3cCfg9XzOVnaLjEehAmYt-M5PlMHwtGNJCHTfLRDoB_oHux7QMGZrQqn2TS5eLdFtnBnEEv9cKc66a_UTadQ6TP4eQc1PgAwA/s320/zucchinimix.jpg" width="320" /></a></div><p>Baking time: 30 minutes, 375 degrees (U.S. oven settings)<br /></p><p>Shred a large zucchini (or two small zucchini) and drain (approx. 2 cups)</p><p>In a mixing bowl, add the zucchini, diced bell pepper of your choice (about a half cup), 2 eggs (140 calories), and 1 cup of all-purpose baking mix (Bisquick, 450 calories)</p><p>Grease a 6-muffin pan. I use zero-calorie olive oil spray and then wipe the muffin cup with a napkin to distribute it and soak up excess.</p><p>Spoon the mix into the muffin pan. It is possible to get more than 6 muffins out of this. They will bloom up over the top of the pan, but then shrink like souffle once they cool, so I don't recommend trying to stretch the mix out.</p><p>Add bacon bits to the top of the muffins (25 calories each, will vary by brand and amount).</p><p>Bake in a preheated oven until a toothpick comes out clean, about 30 min at 375.</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_90i4hyphenhyphenzmgVGzYaNT89GH5R_LyIMI9ombWBD1he31XZ2_RgXEU4cgoqqoN3Lp_6EgvP5hmaxVn6vgaZLc_KKUy0bThLLW_nsmPvXYnFRpCmHTBaNv24jt7wY1zahynWBTNEeZy2PGGw/s4096/IMG_20200920_130235573.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="4096" data-original-width="3072" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi_90i4hyphenhyphenzmgVGzYaNT89GH5R_LyIMI9ombWBD1he31XZ2_RgXEU4cgoqqoN3Lp_6EgvP5hmaxVn6vgaZLc_KKUy0bThLLW_nsmPvXYnFRpCmHTBaNv24jt7wY1zahynWBTNEeZy2PGGw/s320/IMG_20200920_130235573.jpg" /></a></div><br /><p>If you aren't a fan of zucchini, you can use the same recipe with chopped broccoli florets!<br /></p><br /><br /><br />Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-91505221908045676682020-09-20T18:00:00.001-04:002021-07-16T16:34:47.864-04:00Breakfast options when dieting<p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqpUi34dW-FToD9YrWTrMbSPGmR6MmjNrhZ-0inzg-ZA9pr_6ghIy0Zd-DUVFpCJmEmTYjA0z7AFLWv5GyoMT6SALgKCj7KdQGIGETZZRPis3ztIYf-JZI5nNJkW-hZhKfZCHRGdatvQ/s800/800px-20200410_100000_Breakfast_with_cereal%252C_pear_and_bilberry.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="600" data-original-width="800" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqpUi34dW-FToD9YrWTrMbSPGmR6MmjNrhZ-0inzg-ZA9pr_6ghIy0Zd-DUVFpCJmEmTYjA0z7AFLWv5GyoMT6SALgKCj7KdQGIGETZZRPis3ztIYf-JZI5nNJkW-hZhKfZCHRGdatvQ/s320/800px-20200410_100000_Breakfast_with_cereal%252C_pear_and_bilberry.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;"><a href="https://commons.wikimedia.org/wiki/File:20200410_100000_Breakfast_with_cereal,_pear_and_bilberry.jpg" rel="nofollow" target="_blank">Source</a>: Bernard Ladenthin CC4.0 license</span><br /></td></tr></tbody></table><br />As promised in the previous post, I'm going to provide recipes that work for me when dieting. As I explained there, the important things are portion control and watching the calorie count. For everything I eat, it is possible to eat too much or make it with too many or not enough calories. You need to decide what works for you. </p><p></p><p>Generally, a breakfast of 150-300 calories is a good start. To avoid boosting your calorie count without adding vitamins, avoid heavy breads (like bagels, muffins) and things that are buttered (like croissants and pastries).<br /></p><h3 style="text-align: left;">My go-to breakfast options</h3><p></p><ul style="text-align: left;"><li>A serving of instant oatmeal (with fruit, nuts, and/or honey - having dried fruit in the house like raisins and cranberries is helpful on the mornings I want oatmeal) <br /></li><li>A serving of instant grits (sometimes with a serving of bacon bits or small amount of cheese, I generally use vegan cheeses)<br /></li><li>Yogurt (either low-fat togurt or Greek yogurt, I like the fruit on the bottom flavors but each their own, you can also mix a half serving of yogurt in your oatmeal)<br /></li><li>Single egg on whole wheat toast (add bell pepper, spinach, or mushrooms to the egg, maybe a little cheese), sometimes with a sausage link</li><li>Serving of Rice Krispies or Cheerios (generic brand) with a half serving of almond milk, possibly with a banana (or if we have any berries in the house I'll use those)</li><li>A pre-packaged breakfast bar</li><li>Just a slice of whole wheat toast with a light smear of jam</li></ul><h3 style="text-align: left;">Indulgent breakfasts</h3><p>These run closer to 400-500 calories and are for mornings when it's closer to lunch time and I'm just wanting to eat.<br /></p><ul style="text-align: left;"><li>Two-egg omelet with veg and/or cheese, maybe some bacon bits, some times with whole wheat toast and/or sausage, maybe hash browns. It's possible to get away with a low-calorie omelet as well by only adding bell peppers.<br /></li><li>Instant grits with egg, whole wheat toast, and/or sausage depending on how I'm feeling that day
and what I have in the house for later meals. <br /></li><li>Zucchini pancake (yes, a single large pancake - read the label on your pancake mix, you'll see why. I shred the zucchini into the prepped mix of heart-healthy bisquick and cook as usual). Top with sugar-free syrup.</li><li>Breakfast burrito (one egg, half or one slice of cheese, one or two sausage links, and salsa wrapped in a small tortilla)</li><li>Half a bagel with low-fat cream cheese<br /></li></ul><p>As you can see, you don't have to give anything up. Just remember to measure what you make and take it as whole calorie count for your breakfast.<br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-19843325914357345912020-09-18T17:57:00.001-04:002020-09-20T20:57:07.459-04:00Dieting during COVID<p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2DjQsXGVISyslHp1uW8AVX87vuGWPPxTWXTCylAixpP0ZG7hh0V5tTmMGAndYPdni-J53yC2PKjPWvXqBFL2ZMpVyTlGJmfpAQ9MJR7-iJfkU_u5lU-lwiNB45LxvHNY9jIKyLORaXA/s800/Kitchen_Scale_%25284108662942%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="533" data-original-width="800" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj2DjQsXGVISyslHp1uW8AVX87vuGWPPxTWXTCylAixpP0ZG7hh0V5tTmMGAndYPdni-J53yC2PKjPWvXqBFL2ZMpVyTlGJmfpAQ9MJR7-iJfkU_u5lU-lwiNB45LxvHNY9jIKyLORaXA/s320/Kitchen_Scale_%25284108662942%2529.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="font-size: x-small;"><a href="https://commons.wikimedia.org/wiki/File:Kitchen_Scale_(4108662942).jpg" rel="nofollow" target="_blank">Source</a>: Veganbaking.net CC2.0 license</span><br /></td></tr></tbody></table><br />I had some success with a calorie restriction diet combined with exercise 3 years ago - I lost 75 pounds! Since then, I had some health issues that added some weight back, I got off my exercise routine, and then earlier this year was rough with depression and the gym being closed. I stepped on the scale 3 months ago and I had gained back 30 pounds. </p><p>The answer was easy - I'd go back on the diet and start exercising again. Going back to the gym isn't yet an option, and I can't seem to get outdoor walking rotated into my schedule (I was working double at the time) and now the weather is shifting. But the calorie counting should be possible...right? It was really really difficult. But I've found ways to reduce my intake each day.</p><h3 style="text-align: left;">Set reasonable goals </h3><p>First things first - calorie restriction does NOT mean starving yourself. Nor does it mean denying yourself what you're craving until you feel the need to pig out. It's essentially a monitoring program to ensure you're taking your needs into consideration over wants.</p><p>1200 calories is the minimum daily intake for a human adult unless you have other orders from your doctor. Not kidding. If your body goes into starvation mode it'll undo your weight loss. Go ahead, look it up, this post will be here as you come to terms with the fact that you can't starve yourself smaller.</p><p>I aim for 1200 knowing that I always overlook adding in something and will likely be taking in 1500. The point is to eat fewer calories than you expend. The BMR (basal metabolic rate) is what you burn just to sit on the couch breathing. We all expend more than the BMR, so even if you hit that each day, you're going to have a deficit. Need to know your BMR? There are a lot of <a href="https://www.bmi-calculator.net/bmr-calculator/" rel="nofollow" target="_blank">online calculators</a>. <br /></p><p>You need a 3000 calorie deficit to lose 1 pound of fat. If you start depriving yourself of calories and your body enters starvation mode, you'll start burning muscle and storing water, which does not help you lose weight. </p><p>Also, it is considered unhealthy for your heart to lose more than 10 pounds in a month (or 5 pounds every 2 weeks). If you do a 1000 calorie deficit per day, you should be on track. A Fitness tracker can help you monitor both what you burn and what you take in. I use Fitbit since it's what I started with years ago, but there are numerous options these days. Take the time to lose the weight. There is no finish line - this isn't a race you're trying to win, it's your health!<br /></p><h3 style="text-align: left;">Take one day at a time</h3><p>Some days, I'm just really really hungry. One those days I try to stay cognizant of what I eat and make healthier choices than my brain initially requests, but I don't beat myself up if I don't hit my deficit. Basically if I'm not eating more than my burned for the day I tell myself it's a win (because it is! every little bit count towards that accumulated deficit to losing a pound).</p><p>If you overeat one day, don't cut your calories more the next. That'll only keep you swinging back and forth. Forget the previous day's food. Focus on today's. </p><p>Also, if you want chocolate. Have chocolate. Just account for the calories and make sure you've had enough protein and vitamins in your other foods for the day.</p><h3 style="text-align: left;">Eat nutritiously</h3><p>You have a limited number of calories, so choose your food wisely. You need to take in protein, vitamins, and a healthy balance of carbs and fat (yes, you need these! Your body runs on carbs and fatty acids are required for building cells).</p><p>Fruits, vegetables, leafy greens, lean meats and fish, beans, grains, seeds, eggs, lite dressings and sauces (I use low sodium, no sugar added, and low fat variations of various products depending on what works for us - find what works for you!). <br /></p><p><b><i>Be careful with fruit juices.</i></b> Get the ones that aren't concentrate, and read the label for serving size and calorie counts! <br /></p><p>Fast food is not your friend when it comes to this point. I thought the first time around that I could keep that aspect of what I like to eat as long as I counted the calories but it made it way too easy to fall of the wagon, so to speak.</p><p>You don't need to go vegan or vegetarian, though if that's what works
for you be sure to include beans, lentils, and other protein-rich foods
and read up on supplements you may need like the B vitamins. <br /></p><p>I'll be posting recipes that work for me - maybe they'll work for you, too.</p><h3 style="text-align: left;">Eat smaller</h3><p>Portion control is a large part of why you're eating too many calories. Look up what's considered a serving, or what the calorie count of the serving you've chosen is <i>before</i> you eat it. This way you can decide if it's worth it. Eating less also means going shopping less often, which is useful during pandemic lockdowns!<br /></p><p>Get an inexpensive kitchen scale and a measuring cup set. Weigh and measure your portions. It's a pain in the neck when you're first starting, but over time you'll learn to eyeball it. After all, the small portions will become habit and you won't be as hungry (and thus less tempted to increase them or go for seconds). You can also buy single serve packets of instant foods. This can give you a controlled portion that is easy to prepare (I get single serve mac and cheese, oatmeal, grits, noodle packs - though there are some low <span>quality brands with high sodium so read the labels)</span><br /></p><p>If you've done well all day you might even be able to slip in a treat at the end of the day, but you won't know unless you're certain about your counts.</p><h3 style="text-align: left;">Stay hydrated</h3><p>One thing I'm really bad about is drinking enough water. I drink coffee
in the morning and then switch to tea (sometimes with diet ginger ale or
fruit juice in between). You can get zero-calorie flavorings to add to
water, which may be a good way to add it in without resorting to juice.</p><h3 style="text-align: left;">It's a lifestyle, not a diet<br /></h3><p>Weight loss should be about your health, not your looks. So plan to weigh yourself one or twice per week, not every day. Also, the changes in your portions and food choices should be permanent. You don't want to gain the weight back like I did. Make choices that work for you, change them as you need to keep things fresh, but these are long-term changes. You may indulge every now and then, but you're retraining your brain to accept smaller portions and more nutritious food options. Like I said above, there is no finish line.</p><p><br /></p>Alicia M Prater, PhDhttp://www.blogger.com/profile/08556315788656810024noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-24750619657856246562011-12-23T10:13:00.000-05:002021-07-16T16:34:34.831-04:00Chunky rice crispy treatsI made Rice Krispie treats (well, rice crispy, because I used generic brand cereal) and I got impatient with the melting marshmallows - so they turned out chunky in the marshmallow sense...but mmm mmm<br />
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It had been a long time since I had made them, and the generic cereal didn't have the recipe on the side of the box, so I had to double-check it on the <a href="http://www.ricekrispies.com/#/Default">Rice Krispies website</a>.<br />
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4 cups minimarshmallows to 6 cups cereal<br />
Melt the marshmallows in about 3 Tbsp of butter or margarine then add the cereal.<br />
Mix well, press into a pan greased with butter or vegetable oil spray (use wax paper to press!). As I figured out, pressing is important for the density of the treat.<br />
I used a 9x13 pan, you can if you want treats about a quarter inch thick (or half inch thick if you don't press)AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-27242579932364655842011-12-22T10:27:00.003-05:002021-07-16T16:34:26.240-04:00Chocolate covered goodiesI tried something new this year...chocolate covered goodies. Specifically chocolate covered graham crackers.<br />
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But that was just the tip of the iceberg...I also made chocolate covered graham crackers filled with marshmallow.<br />
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It all started when I saw marshmallow cream on the shelf at the store, and I had the melting chocolate in my cart for something else...all I could think about was graham crackers at that point lol<br />
<br />
Smore's anyone?<br />
<br />
Here's how I did it:<br />
<br />
<ul>
<li>I broke apart the graham crackers on their dotted lines, go to the smallest size because they get to be too much with everything if they're larger (use the larger sizes when it's just the crackers being dipped).</li>
</ul>
<br />
<ul>
<li>Smeared one side of a cracker with room temperature marshmallow cream (marshmallow fluff is also an option - if the cream is cold it may not smear). </li>
</ul>
<br />
<ul>
<li>Place another cracker on top to make a sandwich. I had a whole plate of these sandwiches ready to go before melting the chocolate. Be sure to do this in a cool place (i.e. not next to a hot stove - it'll make the marshmallow run).</li>
</ul>
<br />
<ul>
<li>Melt the chocolate according to the directions, make sure it's nice and smooth. And use a dish that is wide enough that you can easily get into it with your hand and the cracker. Small tongs may be useful - I just dove right in</li>
</ul>
<br />
<ul>
<li>Dip the sandwiches, holding the crackers in place the best you can. The marshmallow is going to try to run, just cover them and set them down as quickly as you can.</li>
</ul>
<br />
<ul>
<li>Set them on wax paper to cool. As they cool the chocolate hardens and the marshmallow stops running, though it may leak out through the edges due to pressure over time. Store in the fridge to prevent it.</li>
</ul>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com2tag:blogger.com,1999:blog-380894120023062954.post-61160632099058513132011-11-19T11:27:00.001-05:002021-07-16T16:34:18.394-04:00Caramel apple muffin blowoutI started the holiday baking marathon. And the first batch of goodies this season was something a little different, for me at least - caramel apple muffins. I made my standard muffin mix, but substituted half the white sugar for light brown sugar. Also, I soaked the diced apple in apple cider while I mixed the batter, coated in cinnamon. <br />
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When filling the muffin pan I put a bottom layer of batter, then some cut up caramel squares, then more batter.<br />
<br />
One problem though - the caramel is denser than the batter, so as they baked the ooey gooey yumminess sunk to the bottom and stuck to the bottom. Essentially it blew out the bottoms of the muffins when I tried to take them out of the pan.<br />
<br />
<br />
<br />
<br />
<br />
<br />
So, lesson learned - either use paper baking cups or put the caramel on top and let it sink into the middle as they bake!<br />
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<br />
Any why yes, that <b>is</b> my <a href="http://www.artfire.com/ext/shop/studio/ugabugabowls">Uga Buga Bowl </a>candy dish sitting on the counter top! It currently has Christmas Spicettes in it (the red and green spice gum drops hehehe)<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSwd8J-O5qsxVGaSEkPa7FjcFXUoRrSVMiUdP9pGE0UeNJGYG7RnjP78p8To5LYJK2jZPo8o9BqQGQhvvsfsC4kX1vvMM8rCvdHYi2rkORktYB7DgiSyQ6uWu6LPD2wa7NYi2mvk51BmgP/s1600/cinnapplemuffins.JPG" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjSwd8J-O5qsxVGaSEkPa7FjcFXUoRrSVMiUdP9pGE0UeNJGYG7RnjP78p8To5LYJK2jZPo8o9BqQGQhvvsfsC4kX1vvMM8rCvdHYi2rkORktYB7DgiSyQ6uWu6LPD2wa7NYi2mvk51BmgP/s320/cinnapplemuffins.JPG" width="320" /></a>Anyway - back to last night's kitchen trial...see how nice the regular apple cinnamon muffins turned out!? Looks like I need to experiment with the caramel addition...darn!AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-14107106136890012852011-04-23T09:08:00.001-04:002021-07-16T16:34:06.386-04:00Homemade poultry stockI now make my own chicken and turkey broth. It isn't as hard as I thought it would be. All you need is a carcass, some seasonings and veggies, and a stock pot. You can find stock pots at any kitchen store - I have a 7 qt. Whenever we have roast whole chicken or turkey (like at Thanksgiving or Christmas), I clean the meat off the bones and then freeze the carcass. It can last up to about 3 months frozen. I use the extra meat and legs/wings, too. I just freeze them in ziplock freezer bags before they expire in the fridge as leftovers (a couple days tops). In the stock pot I put 4 cups water and the bones to be cooked - usually a whole carcass from a 4-5 pound chicken or a half a turkey carcass. I add a couple bay leaves, sliced onion, fresh garlic cloves, thyme, sliced carrots, and ground black pepper (many others use celery as well). I add 4 more cups of water. I bring the pot to a boil and then lower the heat to low-medium, simmering the goods (turkey carcass with remaining raisin stuffing included) for a few hours. I know it's done when the remaining meat has lost color and has fallen off the bones, and the cartilage is coming away from the bone. You can also smell and taste the broth to see if it's concentrating. If it's getting too strong, more water can be added. Once the broth is ready, I strain the broth into a metal bowl using a metal strainer that can sit in it (this was not a set, this was done by simply finding a bowl I already owned that the strainer fits into. I allow the broth to cool, and then I pour it into clean, plastic Chinese soup containers (not that we get a lot of takeout! lol) for freezing.AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-75799333453913818892011-04-19T20:59:00.000-04:002021-07-16T16:33:57.934-04:00Sausage kale soupI get a lot of recipe ideas from Woman's Day magazine. I've never been very good at soups, but one of their recipes I've made and tweaked and enjoyed. Sausage kale soup, and then jazzed up as scallop kale soup! <br /><p>You will need: <br /><ul><br /><li>1/2 to 1 pound turkey sausage or 1 pound fresh or frozen scallops</li><br /><li>6 cups chicken broth (or turkey - I make mine, see the next post for how)</li><br /><li>3 medium potatoes, peeled and diced</li><br /><li>12 to 16 ounces kale, stems removed and leaves chopped</li><br /><li>onion and garlic</li></ul><br /><p>For sausage and kale soup: </p><br /><p>Brown the sausage and then saute with the onion and garlic in olive oil (1 or 2 teaspoons).</p><br /><p>Bring broth to a boil. Add the sausage, potatoes, and kale. Cook until the veggies are tender.</p><br /><p>For scallop and kale:</p><br /><p>Boil the broth. Add onion, garlic, potatoes, scallops. Cook a few minutes. </p><br /><p>Add the kale. Cook until the veggies are tender. (Larger scallops require longer cook times - adjust cooking times to ensure the scallops are done.)</p>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-10608257612577351692011-04-13T08:46:00.003-04:002021-07-16T16:33:50.022-04:00Tortilla stacksMy in-laws like to send us bulk food stuffs. One thing includes canned chicken. With the stack of cans is usually a small recipe book because the company wants people to be able to use their product. I found a gem in that book! Chicken tortilla stacks <br /><p>For each stack you need 3 tortillas (flour are best). You will also need: <br /><ul><br /><li>refried beans (I use the fat free in a can)</li><br /><li>guacamole</li><br /><li>sour cream (I use the fat free)</li><br /><li>salsa (I use picante)</li><br /><li>shredded cheddar cheese</li><br /><li>softened cream cheese</li><br /><li>chicken (either canned shredded or cooked boneless chicken breast cut into small pieces)</li></ul><br /><p>Mix 1/8 cup sour cream and 1/2 cup cream cheese. Add in 1/4 cup salsa and about 13 ounces of shredded chicken (about a half pound of the fresh, cooked chicken).</p><br /><p>Use a cookie sheet. Spread refried beans on a tortilla. Sprinkle with cheese (~1/2 cup). Place another tortilla on top.</p><br /><p>Spread half the chicken mix on the stack.</p><br /><p>Spread guacamole on another tortilla and place guac side down on the stack. Sprinkle the top with cheese.</p><br /><p>Bake 10 min at 425 degrees F</p>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-80649045050887482602011-04-08T20:32:00.003-04:002021-07-16T16:33:38.053-04:00Spinach artichoke dipI made spinach artichoke dip from scratch. And it was goooooood. I got the recipe from a small recipe book that came with small crockpot that's made for dips (only one heat setting - low). Some things I would adjust, which I note in the recipe below. The recipe says to mix it all together and then put it in the crockpot, but I just chucked it all in and stirred occasionally as it melted together. That's what a crockpot is for isn't it?! <br /><ul><br /><li>16 oz cream cheese (I used the 1/3 fat cream cheese, and I would reduce this to 12 oz, or 1.5 packages) </li><br /><li>3/4 cup half and half </li><br /><li>minced garlic clove </li><br /><li>diced onion (about a tablespoon, not too much) </li><br /><li>1/2 cup parmesan cheese, grated (I used a parmesan romano mix) </li><br /><li>2/3 cup montery Jack cheese, shredded (I used a cup plus) </li><br /><li>canned artichokes - rinsed, drained, and chopped (recipe suggests 13 ounce can, make sure they're not marinated!) </li><br /><li>10 ounces frozen spinach (I used fresh spinach, and 10 ounces is about right, washed and chopped, the stems cook down) </li></ul><br /><p>cook 2 hours on low, stirring occasionally until melted and then often until the spinach is incorporated and the dip smooth </p><br /><p>My boyfriend liked it with wheat thins, I like it with white corn tortilla chips</p>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-46446245015903107732009-07-09T19:31:00.003-04:002021-07-16T16:31:03.694-04:00Citrus meltawaysA few weeks ago on Twitter, I was being tempted with <a href="http://www.landolakes.com/mealIdeas/ViewRecipe.cfm?RecipeID=2451">this recipe </a>for lemon meltaways. I went out and bought lemons to make it. They were wonderful. So I bought limes and tried those - I like them even better! Just replace all the "lemon" with "lime". <div><div></div><br /><div>I use Imperial margarine instead of Land O'lakes butter and I mix everything in the food processor because I don't have an electric mixer. It's a shortbread, so don't bake them til they're brown. They'll stiffen up as they cool. (The specks are zest).<img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5356607978178332962" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj1ts2i19MRvUDyVnDB88pYz8rTDACTpHAOFO1hASpZHj3xNyLOQVxwAKJdqB-ZwRtY0YaRIt58ARbX9ZFbaAx54a2PXghht3hICOWPNxjePqqRFSLt_QM6_ElxqIIx7gobQlxpEuQoqwLs/s320/limemeltaway.JPG" /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5356607984447482946" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjdixmfkXCcBl8TJaEivqqlmE0rEqQ5Ttic-gOiR7TvZSDg1GMikfJIF1WPQ-aoLLZaP4WSdi2w-CZpBuUZNR-zycjpGw-75BbFLo9jigLUutod_OKHd9AqG9QncpwXZVmWeJcajMmGSUY4/s320/limemeltawaycloseup.JPG" /></div><div></div><div></div><div></div><div> </div></div>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com2tag:blogger.com,1999:blog-380894120023062954.post-8110522535481616702009-07-05T20:41:00.002-04:002021-07-16T16:30:48.055-04:00Eggplant hashI came to a new recipe on accident. I was trying to make eggplant balls a few weeks ago (mashed eggplant coated in mashed potato flakes and fried) but they fell apart. So I fried them. We loved it and I got an idea - a way to have more veggies, well, one in particular! I made it last night and I'm setting it in stone for posterity lol<br /><br />Eggplant Hash<br /><ol><li>Peel and cube (1/2 inch) one medium to large eggplant</li><li>Lightly saute in olive oil with garlic to begin the cooking process</li><li>Add frozen hashbrowns (fresh diced potato can be used instead) to heat, add more oil if needed to prevent burning (veg or olive). Use what you like for the veg to starch ratio.</li><li>Once heated (not thoroughly cooked) add to baking pan (I lined it with foil first for easy cleanup)</li><li>Bake at 400-450 degrees, stirring every 10 minutes, until the potatoes are starting to crisp. Ours took about 30 minutes.</li></ol>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-48102954632530339762009-02-06T23:34:00.004-05:002021-07-16T16:30:33.496-04:00Apple pie cookiesA few weeks ago I had some apples going to waste and had to do something with them. I was going to make some cookies anyway, so I decided I'd try to just use some of the basic dough before adding in the goodies rather than making two bowls of stuff.<br /><br /><em>The basic dough recipe:</em><br /><ul><li><em>cream 1 cup margarine, 3/4 cup packed brown sugar, 3/4 cup white sugar, 1 tsp vanilla extract</em></li><li><em>beat in 2 eggs</em></li><li><em>add in flour mixture (2-1/4 cups all-purpose flour, 1 tsp baking soda, 1 tsp salt)</em></li></ul>I greased a muffin pan and place a tablespoon of the dough into each muffin cup. I put the pan in the oven preheated to 375 F. Once they spread out to fill the bottom of the cup (less than 5 minutes), I added in the apples I had prepared ahead of time.<br /><br /><em>Apple preparation:</em><br /><ul><li><em>peel, clean, and cut apples into small pieces</em></li><li><em>add sugar and cinnamon to preference (about 1/3 cup and 2 tbsp, respectively, for 4-5 apples)</em></li><li><em>mash or crush into a filling-type mixture using water for moisture</em></li></ul><p>I put as much apple mixture onto the soggy dough center that will fit in the cups, pressing down lightly to push some into the dough. </p><p>Bake for about 10 minutes or so until the apples are sizzling and the dough is lightly browned around the edges. They will be solid little cookie pies once they cool. Great with vanilla ice cream or whipped cream!</p>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0tag:blogger.com,1999:blog-380894120023062954.post-83079726627980504242008-11-28T10:31:00.000-05:002021-07-16T16:29:53.003-04:0010 seasonings to have in your kitchen<p class="articleSubtitle" style="text-align: left;">Regardless
of how much time you have to dedicate to cooking a meal, there are
certain seasonings we should all be able to find in our kitchens to make
the most out of the meal's flavor.</p>
<div class="KonaBody" id="articleDiv"><div id="adContainer" name="adContainer" style="float: right; padding: 10px;">
</div><p>Whether you have 10 minutes or a whole day to dedicate to
cooking a meal, there are certain seasonings that should be in your
spice rack to prevent that meal from being bland. Whether it in the
oven, a saucepan, or a slow-cooker, seasonings make the most out of your
meal's components.</p><h3 style="text-align: left;">Common seasonings</h3><p><br />1&2) Salt & pepper. The ubiquitous
duo is ever present in restaurants and on dining room tables. Iodized
salt is important for health because it helps maintain thyroid function.
Sea salt is also healthy because it contains other minerals in addition
to the iodine. Black pepper is found as either ground pepper or pepper
corns, which require a grinder for use as a seasoning.<br /><br />3) Onion
powder or onion salt. Which form you buy this seasoning in depends on
whether you are looking for just the onion flavor or some salty taste,
too. My kitchen prefers the salted form, to avoid having to also add
salt to a dish. Any spicy food or dish that benefits from onions can use
this seasoning, including meat and poultry, pasta sauces, potatoes, and
salads.<br /><br />4) Garlic powder or garlic salt. The same reasoning as
onion salt or powder follows for garlic. Use it to add some flavor to
meat and poultry, pasta sauces, and potatoes. <br /><br />5) Cinnamon. This
is the perfect sweet spice. Mix it with sugar for an even sweeter
topping on french toast, or use it alone on ice cream, apples, pies,
toast, pancakes, tea, cappuccino, and a number of other breakfast and
dessert items.</p><h3 style="text-align: left;">Minor seasonings <br /></h3><h2 style="text-align: left;"><span style="font-family: inherit;"></span></h2><p>These are lesser used, and
more trial and error, than the major seasonings, but still a great
addition to any spice rack looking to improve the flavor of meals.<br /><br />6)
Ginger. Powdered ginger is great to have on hand for chicken dishes. It
is also great in tea. Purported to help ease stomach problems and
indigestion, a little provides a lot of flavor. Fresh ginger root can
also be found in the produce section of the supermarket and small pieces
grated into a cooking dish.<br /><br />7) Sage. One of the essential herbs
for a spice rack, sage is primarily used for seasoning beef and pasta
sauces. It is also good with pork and poultry if used with garlic and
onion salt. <br /><br />8) Thyme. Another essential herb, this seasoning is one to add to pork and beef, as well as pasta sauces.<br /><br />9)
Curry powder. This mixture of spices is used most often in Indian
cooking. Very little goes a long way and the powder is best when allowed
to heat in the pan and open up before being added to a cooking dish.
Great with chicken, shellfish, vegetables, and soups this is a must-have
for spice lovers.<br /><br />10) This spot is open for debate. Many who
cook Italian food and pasta would say oregano, but others would say red
pepper or chili powder, depending on their preference. If your kitchen
leans more towards pasta sauces, go with oregano. If your kitchen leans
towards spicy dishes, go for red pepper. If your kitchen likes meaty
soups, go with chili powder or oregano. There are also chives, basil,
and a very large assortment of seasoning mixes that all depend on what
your favorite dishes may be.</p></div>AliciaMaehttp://www.blogger.com/profile/18112545437534863484noreply@blogger.com0