Melinda Says Eat

Martha Stewart’s Mac ‘N Cheese (definitely modified...

Wed, 19 Dec 2012 11:54:33 -0500

Martha Stewart’s Mac ‘N Cheese

(definitely modified by me)

Ingredients:
6 Tbl butter
5 cups milk
1/2 cup whole wheat flour
1 tsp salt
1/4 tsp nutmeg
1/4 tsp pepper
1/4 tsp cayenne pepper, or to taste
5 cups grated sharp white cheddar cheese (about 18 ounces)
1 1/2 cups grated Pecorino Romano cheese (about 5 ounces)
1 1/2 cups Panko crumbs
1 box whole wheat elbow macoroni

Directions:

Heat oven to 375 degrees.
Fill a large saucepan with water; bring to a boil. Add macaroni; cook 2 to 3 minutes less than manufacturer’s directions, until the outside of pasta is cooked and the inside is underdone. (Different brands of macaroni cook at different rates; be sure to read the instructions.) Transfer macaroni to a colander, rinse under cold running water, and drain well.
In a medium saucepan set over medium heat, heat milk. Melt butter in a high-sided skillet over medium heat. When butter bubbles, add flour. Cook, whisking, 1 minute.
While whisking, slowly pour in hot milk. Continue cooking, whisking constantly, until the mixture bubbles and becomes thick.
Remove pan from heat. Stir in salt, nutmeg, black pepper, cayenne pepper, 3 cups cheddar cheese, and 1 cup Pecorino Romano; set cheese sauce aside.
Stir macaroni into the reserved cheese sauce.
Pour mixture into casserole dish. Sprinkle remaining cheddar cheese and Pecorino Romano, and Panko crumbs over top. Bake until browned on top, about 30 minutes. Transfer dish to a wire rack to cool 5 minutes; serve hot.

I used whole wheat flour which added brown speckles to the cheese sauce but it’s not noticeable especially since I added black pepper and cayenne too. Also I went with whole wheat elbow macaroni and as an afterthought I could have used whole wheat bread crumbs instead of Panko crumbs.

In addition, I would have added bacon bits, peas, even spinach but alas, that will be for next time.

This is definitely a decadent dish and I recommend have a small 1/2 cup portion and filling up with sides of veggies. I actually sliced butternut squash, placed it on a cookie sheet, sprayed with olive oil and sprinkled with cinnamon and baked that while the mac ‘n cheese was baking at the same time.

Enjoy!

Sweet Potato Casserole 6 sweet potatoes, scrubbed and cut in...

Wed, 21 Nov 2012 12:10:03 -0500

Sweet Potato Casserole

6 sweet potatoes, scrubbed and cut in half

2 eggs
1 tsp vanilla extract
1/2 tsp salt
dash of cinnamon

Topping:
3/4 c brown sugar
2/3 c whole wheat flour
1/2 c Smart Balance butter, softened
1 c mini marshmallows

1. Steam the sweet potatoes until soft. A metal fork should go through it easily.
2. Allow to cool, peel the skin, mash.
3. Preheat the oven to 350F.
4. Add the eggs, vanilla extract, salt, cinnamon and mash some more. Smooth the top to even it out.
5. In a separate bowl mix the brown sugar and flour then using your properly washed hands incorporate the butter until the mixture is crumbly NOT consistently
6. Sprinkle the topping on top of the mashed sweet potato.
7. Sprinkle the marshmallows on top of the crumble mixture.
8. Bake for 40-45 minutes until the marshmallows are golden brown.

I save some dishes by mashing the potatoes in the 8x11 aluminum lasagna pan I plan to bake it in. Just remember to clean the sides for presentation.
The ingredients in the mashed sweet potatoes are optional. I’ve made this recipe using only sweet potatoes and marshmallows. It reduces the baking time too.
Whole wheat flour has more fiber and nutrients but white flour will do. I have a suggested butter product but unsalted butter works just as well, as long as it’s softened. I would take out the butter while the potatoes are steaming. While incorporating the butter into the flour and brown sugar make sure not to over do it so that it becomes pasty, it will not spread as well!
This makes a lot of casserole, you can always half the recipe and put it in two loaf bread pans.

Have a wonderfully delicious Thanksgiving!

Banana walnut bread (original recipe from Flour Bakery) 1 cup...

Sat, 17 Mar 2012 23:54:02 -0400

Banana walnut bread (original recipe from Flour Bakery)

1 cup white flour

2/3 cup whole wheat flour

1 tsp baking soda

1/4 teaspoon ground cinnamon

1/2 tsp salt

1 cup sugar

2 eggs

1/2 cup canola oil

3 1/2 bananas, very ripe, mashed

2 Tbl sour cream or creme fraiche

1 tsp vanilla extract

2/3 cup walnuts, chopped and toasted

two 9x5x3 loaf pan

Directions:

1. Preheat oven to 350F.

2. Soak a napkin in oil and thinly coat the loaf pans

3. Sprinkle flour to cover the loaf pans, tap out the excess.

4. Sift together the flour, baking soda, cinnamon and salt.

5. Mash the bananas, vanilla, sour cream together.

5. Use a mixer to blend the eggs for 2 minutes, slowly add the sugar.

6. Slowly drizzle in the oil. Mix for a total of 6 minutes.

7. Add half the bananas and mix. Add the other half. Make sure the put the mixer on low.

8. Add the walnuts.

9. Fold in the dry ingredients.

10. Pour half the mixture into each pan.

11. Bake for 40-50 minutes or until a toothpick inserted in the middle comes out clean.

I took a lot of liberties with this recipe mainly because I’m an impatient cook. This is such an amazing recipe though because the banana bread comes out so moist. I replaced 2/3 cup of white flour with whole wheat flour, and you can’t tell. I also did not use the additional 2 tablespoons of sugar and it still came out sweet. I know what creme fraiche is, but I do not think ahead to make it so sour cream will do. I also appreciate the mixer for allowing me to mix things quickly. I also use the mixer to further mash the bananas into the egg/sugar/oil mixture. I also use Hefty’s EZ foil loaf pans because I find that I am giving away my bread so it’s convenient. Also by splitting the mixture into two pans, it reduces the cooking time!

To make this recipe even more indulgent, heat it in the microwave (if it’s cooled) for 15 seconds and add a patter of Smart Balance butter. Try it, I dare you!

Fruit Pizza whole wheat pizza dough 6 oz cream cheese 6 oz white...

Sat, 17 Mar 2012 23:01:30 -0400

Fruit Pizza

whole wheat pizza dough

6 oz cream cheese

6 oz white chocolate chips

1 cup sliced strawberries

1/2 c blueberries

1 cup sliced pineapple or half can of pineapple slices (half of 20 oz)

1 kiwi sliced

Directions:

1. Preheat oven to 350F

2. Take half the dough and lay on a floured baking sheet.

3. Lightly flour hands and push the dough outwards on the sheet. Continue doing so until dough is flat and even.

4. Bake for 10-15 minutes until crispy. Allow to completely cool.

5. Melt the white chocolate chips in the microwave or in a metal mixing bowl sitting over hot water.

6. Mix the cream cheese and melted white chocolate chip until well blended.

7. Layer on the dough crust.

8. Add the fruit on top.

9. Refrigerate until ready to serve and use a pizza cutter to make into slices.

This is an indulgence and I think a great way to get your serving of fruit (fresh fruit!) and satisfy your sweet tooth. Enjoy!

Orzo with Feta & Chick Peas This fast and delicious recipe...

Sat, 17 Mar 2012 22:45:51 -0400

Orzo with Feta & Chick Peas

This fast and delicious recipe goes well as a side or entree and is even better for lunch the next day.

1 box orzo (12 oz)

2 Tbl olive oil or canola oil

1 red onion, chopped

2 zucchini, diced

3 cloves garlic, chopped

salt and pepper

1 can chick peas, drained and rinsed

1/2 cup parsley leaves, chopped

1/4 cup mint leaves, finely chopped

2/3 cup feta crumbled

Directions:

1. Bring a pot of water to a boil and cook the whole box of orzo.

2. Add the olive oil to a saute pan, then brown the garlic.

3. Saute the onions until near transparent.

4. Add the zucchini.

5. Saute until softened about 6 minutes or until tender. Season to taste.

6. Add the chick peas and allow it to heat up. Cooking it too long will make the mixture starchy.

7. Transfer to a large mixing bowl.

8. Add the cooked orzo, stir.

9. Add the cilantro, mint, feta and stir.

10. Can be served cold or hot.

orzo: I love the texture of this pasta. I buy Stop & Shop’s brand for $1 (when it’s on sale i stock up). One serving provides an enrichment of folate, thiamin, niacin and riboflavin which are important B vitamins. It provides more carb than a typical serving of pasta however.

alternative: I’ve made several variations of this recipe and I like how it’s really forgiving. I have used red bell pepper instead of zucchini or added canned black olives in addition to everything. For my friend who is lactose-intolerant, I have feta on the side. I even find that the feta or olives imparts enough flavor as well as the cilantro and mint that i don’t even add salt (this is good for your health!).

Bon apetit!

Zuppa Toscana Ingredients: 2 Tbl olive oil 1 onion, diced 3...

Tue, 17 Jan 2012 19:24:00 -0500

Zuppa Toscana

Ingredients:

2 Tbl olive oil

1 onion, diced

3 small carrots, diced

3 celery stalks, diced

2 cloves garlic, minced

package of chicken sausage

2 14 oz cans chicken stock

6 c water

3 potatoes, peeled and cubed

¼ c stelline pasta (optional, I thought they were so cute!)

3 cups kale, off of stalk, torn into small pieces

1 tbl crushed red pepper flakes (more or less, depending on how spicy you like it)

1/3 c fat free half and half

Directions:

1. In a stock pot, add the olive oil and onions. Cook until they are translucent.

2. Add the carrots and celery, stirring occasionally.

3. In a sauté pan add a small amount of olive oil and garlic.

4. Run a knife along the length of the sausage to break the casing and break the sausage into small pieces. Sauté in the pan until brown.

5. While the sausage is browning, add the stock and water to the stock pot and bring to simmer.

6. Wash the potatoes, peel if you would like and cut into small cubes of similar sizes.

7. Drain the fat from the sausage before adding the sausages, potatoes and stelline to the stock pot.

8. Allow to simmer for 15 minute or until the potatoes are soft.

9. Add the kale, half and half, and crushed red pepper flakes.

10. Allow to simmer for 4 more minutes.

I have always loved the soup from Olive Garden. I didn’t realize how unhealthy it was though. This is a great alternative to their soup because it’s healthier! I got this recipe from one of my nutrition classmates to which I made some adjustments. I love kale, so I added a ton more than was called for. I also added the stelline pasta because they were so cute! They are tiny star-shaped pasta with holes in the middle. It’s almost like having Italian wedding soup. Make sure to add the half and half at the last possible minute since it can curdle. I stirred the soup while adding the half and half. If there are curds that rise to the top, simply scoop it out! This is my first time making soup and I’ve wanted to make this soup for a while. I am so pleased with the results and I hope you enjoy it too! Stay warm.

COWBOY COOKIES 1 C all purpose flour 1 C whole wheat...

Tue, 20 Dec 2011 18:29:27 -0500

COWBOY COOKIES

1 C all purpose flour

1 C whole wheat flour

1 tsp. baking soda

1 tsp salt

1/2 tsp baking powder

8 ounces (2 sticks butter) unsalted, softened

1 ½ C brown sugar

2 large eggs

1 tsp pure vanilla extract

1 1/2 C old fashioned oats

a handful of semi-sweet chocolate chips

a handful of white chocolate chips

3 ounces ( 3/4 cup) almonds/walnut/pecans, your choice

1/2 cup shredded unsweetened coconut

Preheat oven to 350 degrees.

1. Sift flour, baking soda, salt and baking powder into a med. bowl.

2. Beat butter and sugars with a mixer on medium-high until pale and creamy, about 3 minutes. Reduce speed to medium and add eggs one at a time, beating well after each addition. Beat in Vanilla.

3. Reduce speed to low, and slowly add flour mixture, beating just until incorporated. Using a wooden spoon, mix in oats, chocolate, pecans and coconut until combined. (dough can be refrigerated for up to 3 days)

4. Using a 1 1/4 inch ice cream scoop or a small spoon ( I use a spoon) drop dough onto baking sheets, spacing 3 inches apart.

5. Bake until edges of cookies begin to brown, 11 - 13 minutes. Transfer baking sheets to wire racks to cool for 5 min. then transfer cookies to racks. Let cool. Cookies can be stored out of Frig for up to 3 days but are fine frozen

**Everybody I’ve made these cookies for have thoroughly enjoyed them. Each time I make these cookies, i vary the amount of chocolate and nuts. This is true especially if i know someone has a nut allergy or doesn’t enjoy semi-sweet chocolate so I’ll make it entirely of white chocolate instead.

**Benefits:

oatmeal—it’s good for your heart health because it contains soluble fiber which will lower your cholesterol

coconut—it is high in saturated fats but the fatty acids are medium-chain which has heart health benefits. It’s also high in fiber.

almonds—one of the best nuts to eat (walnut is the other one) it has calcium, vitamin E, fiber, and a balance of protein and carbohydrates to keep you full longer.

whole wheat flour—i used to make this recipe with all purpose white flour but i find that it tastes great with half whole wheat flour and half white flour. Whole wheat flour has essential B vitamins and other minerals. It also has fiber unlike white flour.

ENJOY! (yes that’s a half bitten cookie. it was the last one and i wanted to make sure i had a photo for this recipe!)

Cocoa Bliss Taken from HealthyBitchDailyWhat You Need1 cup of...

Tue, 06 Dec 2011 11:05:00 -0500

Cocoa Bliss

Taken from HealthyBitchDaily

What You Need

1 cup of organic coconut milk
1 tbsp of raw organic cacao powder
1 banana
3 large leaves of chopped swiss chard or 2 large handfuls of spinach
1 tbsp chia seeds (optional)
1 tsp agave or other natural sweetener (optional)
Ice

How to Make It

Place the coconut milk, cacao powder and banana in blender and blend. Add swiss chard leaves or spinach, chia seeds and sweetener. Blend again. Finish by blending with the ice until the liquid is smooth. Feel the bliss!

OR you can try this recipe which has two ingredients and the type of chocolate you buy depends on your budget and preference. I heard that white chocolate does not taste as good…

half a bag of chocolate chips (6oz)

16oz of silken tofu

Directions:

Melt the chocolate in the microwave or over a stove

drain the tofu and put in a blender

add the chocolate

blend until smooth

chill for at least 2 hours or put in the freezer for fast chilling

Benefits:

HELLO awesome non-animal protein source

Cacao in chocolate has antioxidant properties but it depends on the brand.

POACHED PEARS Ingredients: 3 pears, peeled, halved, cored 1 c...

Mon, 07 Nov 2011 14:47:30 -0500

POACHED PEARS

Ingredients:

3 pears, peeled, halved, cored

1 c orange juice

3 Tbl brown sugar

1/2 c white chocolate chips

Directions:

Add the orange juice and brown sugar in a medium pan.

Bring to a simmer

Add the pears

Add more orange juice if the pears aren’t submerged most of the way.

Simmer for about 20-30 minutes, until a fork can easily pierce the pears.

Turn over the pears and simmer for 10 minutes longer.

Remove the pears and place onto a plate.

Take 3 Tbl of the orange juice and add the white chocolate chips.

Melt in a pan on low heat.

Drizzle over the pears and serve.

Apple Crisp Ingredients: 3 medium apples (i chose granny...

Thu, 03 Nov 2011 23:04:15 -0400

Apple Crisp

Ingredients:

3 medium apples (i chose granny smith)

1/2 tsp ground cinnamon

1/2 tsp ground nutmeg

1 1/2 c quick oats

1/2 c all purpose flour, 1Tbl flour

3/4 c light brown sugar packed

1/2 stick butter, unsalted

Directions:

1. Preheat oven to 350F

2. Rinse and cut apples in half, core and remove the stem. Slice the apples in 1/8 inch pieces.

3. Combine sliced apples, cinnamon, nutmeg, 1 Tbl flour into a large mixing bowl.

4. Spray the baking dish with cooking spray.

5. Pour apple mixture into the cooking dish and spread evenly.

6. Put the remaining ingredients into a bowl and dice the butter into the mixture until crumbly but stop before it masses together.

7. Spread the oat and flour mixture over apple mixture and bake uncovered on the middle rack for 30-40 minutes

8. Let sit for 15 minutes before serving.

Modify:

Use whole wheat flour instead of all purpose.

Adding honey into the apple mixture is optional, but not needed when apples are in season are they are already sweet enough.

Add other fruits when it is in season like pears, peaches, berries.

*NOTE: I don’t think the picture does apple crisp justice. I forgot to take a picture before i served it and so this is what happens as a result. It tastes amazing and is so warm and filling. Way better than ice cream ;)

Chicken Sausage Spinach Penne

Fri, 30 Sep 2011 09:36:00 -0400

Ingredients:

1 box penne pasta

2 chicken sausages

1 shallot

3 cups frozen spinach, thawed

1 14.5oz diced tomatoes no salt added, undrained

1 Tbl dried basil

parmesan cheese to taste

Directions:

1. Boil water and add pasta to boil for 5 minute or until al dente

2. In a frying pan add a tablespoon of olive oil.

3. Remove the casing from the chicken sausage, break it up into pieces and saute until well-done, drain and set aside.

4. In the same pan lightly brown the shallot and add the spinach.

5. When the spinach is warm and wilted, add the tomatoes and sausage and cook until hot. Add the dried basil.

6. Mix in the pasta.

7. Serve with a light sprinkle of parmesan cheese.

GLUTEN FREE PASTA: I used this recipe to try Deboles Gluten-Free whole grain pasta. It was $2.49 for a box but I found a coupon on Whole Food’s website for $1 off, which prompted me to try it. What does gluten-free whole grain pasta taste like? Well, it has the same texture as whole wheat pasta but if I were to use it again, I would definitely cook it less since it got soft faster. These are the ingredients: whole grain brown rice flour, white rice flour, rice bran, organic amaranth flour, organic quinoa flour, vitamin and mineral mix (niacin, ferrous sulfate, thiamin mononitrate, riboflavin, folic acid). It was good and I’m glad we have good gluten-free products available.

Chicken sausage or turkey sausage have less fat than pork or beef sausage. I think tofu would be a great option but I would add salt or Mrs.Dash for added flavor if using tofu.

If you want more vegetables per serving, double the amount of spinach you put in but remember to add another half can to can of tomatoes. I mixed all of it in with the pasta.

Lactose Free Parmesan: I also tried lactose free parmesan cheese. I found the smell to be stronger than parmesan made from milk but it added a ton of flavor to the pasta dish.

This made a great lunch the next day!

AWESOME & refreshing summer salad Ingredients: 1 can...

Thu, 25 Aug 2011 10:33:00 -0400

AWESOME & refreshing summer salad

Ingredients:

1 can garbanzo beans, rinsed

1 red bell pepper, diced

1 can sliced olives

2 yellow squash, diced

2 zucchini, diced

1 cucumber, diced

1 bottle balsamic vinaigrette

1 container cherry tomatoes, halved

Directions:

1. Add all ingredients into a pretty bowl and mix.

2. Add balsamic vinaigrette to taste and let sit in the fridge before serving.

OPTIONAL:

-chopped parsley for added color

-veggies can be substituted for other veggies, like cauliflower, broccoli florets, mushrooms…

Whole Wheat Apple Sauce Cookies

Tue, 16 Aug 2011 11:16:10 -0400

What I love about this recipe is that it is versatile because I can add oatmeal, craisins, nuts, chocolate chips or whatever I feel like having after trying the original. I also can make different types of cookies in each batch because it is a generous recipe. Also don’t forget that this is whole wheat flour which has all the nutrients of whole wheat (vitamins B12, fiber) but it doesn’t taste like whole wheat!

Ingredients:

2 eggs

2 cups applesauce

2 tsp baking soda

2 c brown sugar

1 cup butter (I prefer brummel and brown)

2 cup raisins

1 tsp nutmeg

1 tsp cinnamon

1 tsp salt

4 cups whole wheat flour

1. Preheat the oven to 375.

2. Cream together eggs, applesauce, brown sugar, and butter.

3. In a separate bowl mix the baking soda, whole wheat flour, cinnamon, nutmeg, and salt.

4. Add to the creamed ingredients in portions.

5. Add the raisins.

6. Drop onto a cookie sheet by the teaspoonful.

7. Bake for 10-12 minutes.

ALTERNATIVES: (remember to take out the 2 cup raisins)

Add 1 cup craisins and 1 ½ cup oatmeal for whole wheat craisin & oatmeal cookies.

Add 1 cup of mini chocolate chips and 1 cup of pecans/walnuts/almonds.

If you want to try two types of cookies, divide the portions in half and split the original cookie recipe into two bowls.

Party Punch

Tue, 16 Aug 2011 11:02:00 -0400

This was a lot of fun to make because I found a recipe on allrecipes.com and tweaked it for a less sweet but just as awesome party punch. I also added alcohol to pack a bit more punch!

Ingredients:

1 can lemonade concentrate

1 can orange juice concentrate

1 liter ginger ale

1 liter sparkling water

1 pint mango sherbert

1 orange

1 apple

1 jar maraschino cherries

one tray ice cubes

optional: moscato (Suggested Barefoot)

Directions:

1. Mix all ingredients, use a spatula with holes on it to cream the concentrate and sherbert into the liquid.

2. Cut up the oranges, apples, maraschino cherries and add to the punch.

3. Adding moscato is optional.

HEALTHY TIPS:

Reduce the concentrate juices by ¼ for less added sugar.

Use two liters of sparkling water for less added sugar.

Made a real healthy pasta salad last night. half a box whole...

Tue, 02 Aug 2011 10:44:00 -0400

Made a real healthy pasta salad last night.

half a box whole grain rotini

2 cans tuna in water, drained

1 can garbanzo beans, rinsed

2 Tbl chopped cilantro

italian dressing to taste

TO CONSERVE ENERGY: bring the water to a boil, add in the pasta, boil for 5 minutes, turn off the heat and let it sit for 5-7 minutes.

TO REDUCE SALT: get tuna in water and rinsing canned beans reduces sodium, or buy reduced sodium canned goods when available.

TO ADD COLOR: the salad is very bland looking until you add the cilantro/parsley but you can do without or replace with diced red pepper

ALTERNATIVE: this pasta tastes good with balsamic vinaigrette as well