Veggie Quesadilla Super Simple Super Tasty

I love quesadillas! 
I have tried so many different combos Chicken Club, Bbq Chicken , cheese and green onion, steak, shredded pork, and don't laugh I have even made a hot dog one.  It was pretty good so don't knock it till you try it. 
Last week while perusing one of my go to recipe sites I stumbled across a recipe for Black Bean and Corn Quesadillas and thought hay I've never had just a veggie one and this one looks like a good start.  When I looked at the original recipe I thought that maybe just a little plain and I may just have to give it a little bit more omph. Of course we were out of corn so I could not get to making it right away. 
Yesterday was grocery day and corn was on the top of the list.    When I walked over to the freezer section sitting right next to the bag of corn I wanted was Birds Eye " The Ultimate Southwest Blend" with sweet corn, black beans, mild poblano chilies, red pepper and roasted onions. BINGO! and It was on sale no less! It was a sign not only was this mix going to help jazz it up but it was going to be super simple.
When lunch rolled around today I was really excited to whip one up.  It was so good warm and melty with a crisp tortilla, a tiny bit sweet form the corn, the poblanos added a touch of smokiness not really much heat, the onion and red pepper played together well and the black beans rounded it out to make it filling. 
I truly guessed at the proper measurements because I love to stuff mine until the filling starts to fall out if you think your could use a little bit more or if you have larger tortillas add as much more and you would like


Veggie Quesadilla

2 flour tortillas, soft taco size roughly 6 to 6.5 inches
2 TBL shredded cheddar cheese divided
2 TBL shredded Monterrey Jack cheese divided
1/4 c Ultimate Southwest Blend veggie mix
salsa and sour cream and guacamole to serve with.

1.Place the veggie mix in a small microwaveable dish and warm on high 45 sec to 1 min until defrosted. 
2. Heat a dry pan over med high heat
3. lie first tortilla down sprinkle with 1tbl each cheddar and Monterrey jack,with in an 1/2 in of the edges so there is not much over melt. next even distribute the veggies on top of the cheese, then sprinkle the remaining cheese over the veggies and lay the other tortilla on top of it all. 
4. using a spatula carefully lift the side to peak at the underside checking to see if it is light brown.  3-5 min depending on your heat source.
5 once the first side is done slide the spatula as far under as you can go and quickly flip the whole thing over. *
6. Heat on the other side 3-5 min until light brown.  This side may go quicker so check sooner than the previous side.
7 remove from pan to cutting board cut in half turn and cut in half again making 4 triangles.
8. serve warm with favorite toppings.


If you are defiantly achen for some bacon or any meat try with diced or shredded cooked chicken.

Also note I did not use any oil or butter in my pan to crisp up the tortilla a dry pan works great and I saved you 20 calories your welcome ;)

*If you are not sure you can do it with out loosing the filling try placing your finger in the middle of the top tortilla and pulling away quickly before dropping it in.  If that is still to scary try sliding the whole quesadilla out of the pan on to a plate then turn the pan over the plate and flip the plate upside down.

Homemade Coffee Creamer

A couple weeks ago my best friend and her family were over for dinner.  I had asked her about her success with her weight loss.  Which then turned in to a discussion about reduced fat or fat free products and their additives vs. whole foods just less and more exercise. 

After much consideration of what we had talked about, research about food chemicals and additives 30% of cancers can be linked to foods.  My family has decided to join the whole food real food movements.  This will not be an easy change to be made overnight.  There are a lot of things that maybe hard to give up or change.  A big hurdle for me is coffee creamer.  I have to have at least one cup of coffee in the morning or I am non functional ok usually two.  I am not a dash of milk and a spoonful of sugar kinda girl, I love flavored creamers I am partial to caramel or hazelnut.  I was not sure how I was going to jump this one.  Last week my bestie posted a link on FB to check out www.deliciouslyorganic.net and her recipes for homemade coffee creamers.  Last night I made my first batch and drank with coffee this morning loved it!!! I also tried a splash in my chi tea to make a latte.

 

1 cup heavy cream

1 cup whole milk

½ cup homemade caramel sauce

Whisk together cream milk and caramel in a medium saucepan over medium heat.  When mixture begins to stream, remove from heat.  Pour into a glass bottle and store in the fridge Shake before adding to your coffee. 

You can find the original recipe here including using cane sugar to make the caramel sauce and a couple different flavors.  She also has a page dedicated to dairy free and sugar free, not by chemicals but date paste.  For the other recipes click to recipe tab on top then under the misc heading and scroll thru to find the other coffee cream recipes. 

 

I did not have sugar cane to make my caramel and I could not wait another week to buy some so I used Ina Garten’s Caramel Sauce recipe using regular sugar. 

• 1 1/2 cups sugar
• 1/3 cup water
• 1 1/4 cups heavy cream
• 1/2 teaspoon pure vanilla extract

Directions

Mix the water and sugar in a medium heavy-bottomed saucepan. Cook over low heat for 5 to 10 minutes, until the sugar dissolves. Do not stir. Increase the heat to medium and boil uncovered until the sugar turns a warm chestnut brown (about 350 degrees F on a candy thermometer), about 5 to 7 minutes, gently swirling the pan to stir the mixture. Be careful – the mixture is extremely hot! Watch the mixture very carefully at the end, as it will go from caramel to burnt very quickly. Turn off the heat. Stand back to avoid splattering and slowly add the cream and vanilla. Don't worry - the cream will bubble violently and the caramel will solidify.

Simmer over low heat; stirring constantly, until the caramel dissolves and the sauce is smooth, about 2 minutes. Allow to cool to room temperature, at least 4 hours. It will thicken as it sits.

 

Ingredients in a commercial brand caramel coffee creamer

WATER, SUGAR, PARTIALLY HYDROGENATED SOYBEAN AND/OR COTTONSEED OIL, AND LESS THAN 2% OF SODIUM CASEINATE (A MILK DERIVATIVE)**, NATURAL AND ARTIFICAL FLAVORS, MONO- AND DIGLYCERIDES, DIPOTASSIUM PHOSPHATE, CELLULOSE GEL, COLOR ADDED, CELLULOSE GUM, CARAGEENAN, DEXTROSE.

Ingredients in coffee creamer from deliciouslyorganic.net

Cream, milk, sugar, vanilla, water

 

Real Food Whole Food Movement

Now a days it seems when you read an ingredient list for a packaged food you need a chemistry degree, or at least a dictionary to help with pronunciation and definition of what exactly you are putting in to your mouth.  What is Monocalcium Phosphate( spell check dose not even know what this word is) and why is it in my crackers? More important is my body able to break it down and use it properly or dose it just sit there and aggravate my white blood cells because they think it is a foreign contaminate?  Research indicates that 75%-80% of cancers are caused in part by environmental factors, and about 30% of those are related to what you eat.* In 2005 Harvard published a study that showed a correlation of French fries and breast cancer.  “…found that preschool girls who consumed French fries on a weekly basis raised future breast cancer risk by more than a quarter.”** Really 25% increase from French fries?  I know that French fries are not by any means healthy but I had not idea that they were that detrimental to my boobies and overall health.

 We have become a culture that is pressed for time and anything to make your life easier by taking less of your time is in great demand.  Trust me I know there are some days that I am tired and over whelmed and a trip thru the local drive thru for burgers and fries or chicken is easier, convenient, and makes less work out of dinner and doing dishes later that night.  We ate out twice last week.  But we can not place all the blame on fast food either.  Prepackaged convenience foods are everywhere.  There is a newer commercial out for a prepackaged dinner mix convincing you that eating it is way better than drive thru food but truthfully I think it may be just as bad.  Look at the ingredient list from the package Ingredients:Enriched Pasta (Wheat Flour, Niacin, Ferrous Sulfate, Thiamin Mononitrate, Riboflavin, Folic Acid), Corn Starch, Sugar, Salt, Tomato (Dried), Maltodextrin, Monosodium Glutamate, Partially Hydrogenated Soybean Oil, Paprika, Natural Flavor, Basil, Citric Acid, Yeast Extract, Parsley (Dried), Oregano, Color (Yellows 5&6, Yellow Lakes 5&6, Red 40 Lake), Silicon Dioxide (Anticaking Agent), Disodium Inosinate, Disodium Guanylate, Nonfat Milk  When prepared and served there is over 1660 mg of sodium and that is if you have a small portion.

I recognize 9 ingredients of being a natural in origin even though “dried” is not its natural state.  What is “natural flavor” you see it a lot on prepackaged foods. I could make this same dish and not use one unnatural ingredient or so much sodium.  When prepackaged version is prepared and served there is over 1660 mg of sodium and that is if you have a small portion.

A few months ago in my year of self improvement I began to loose weight.  My first step was to get an outline of what and how I should really eat.  I have a pretty good idea but wanted to know what an expert would tell me.  So I had an appointment with the Registered Dietitian at my healthcare clinic.  She talked about all the fruits veggies grains and meats I should include.  Portion control being my biggest lesson, I tend to be an overeater and suggested serving size some times seems to be a cruel joke.  Then she talked about I what I call flavor enhancers sour cream, butter, coffee creamer salad dressings ECT.  Of course in wanting to choose the items with less fat and calories a lot I was told to use mostly “reduced fat, no fat” versions of these things.  I started to buy these things and learning to like that no fat aftertaste (not really).  Then I really looked at the ingredient labels on these so called healthier options.  What I saw bothered me there were so many chemical additives and very little real ones. 

Later in the year I had two health scares both involving the possibilities of tumors.  Thankful they were false alarms, one finding out that I have lumpy breast and the other learning that I have a sever vitamin B12 and vitamin D deficiency.  A healthy b12 level should be between 800 and 1,000 ppm mine was closer to 100 ppm.  Vitamin D should be 30ppm mine 10ppm.  I wondered how I had developed these deficiencies I take multi vitamins.  I found out that when I was taking prescription strength antacid medication and over the counter antacids I destroyed my bodies inability to breakdown and absorb these vitamins.  They just pass thru my digestive system into waste.  Even when I orally take a vitamin of 5,000mg of D very little if any stays in my system.  I now have to have vitamin injections every month.  I had been taking so many antacids in part to all the foods I was eating and the other to I do not handle stress well and internalize everything. 

We really started to think about what we eat and how it affects us.  Google food allergies, food and cancer or food and behavior problems and you will see hundreds if not thousands of articles and medical studies that are showing correlation to processed unnatural foods.  French fries and breast cancer, diet soda and dementia, food dyes and behavior problems or allergic reaction. 

We have turned down this road here in our farmhouse.  Real and natural foods are what we are striving to eat.  I would rather eat ¼ cup of regular vanilla yogurt in my parfait with more fruit to bulk up the snack than to have a ¾ cup of light yogurt which includes things like aspartame, acesulfame potassium and food dyes.  I prefer to have 1 tablespoon of sour cream and spend and extra 10 min walking tonight than to have 2.5 tablespoons of fat free.  We are trying to grow and buy more organic fruit and vegetables, free range organic chicken eggs, and grass fed beef.  The fewer chemicals used to grow your food the less you eat yourself.  Also more foods in their natural state are better they offer more nutrients and vitamins they are also easier for your body to process. 

Will it be easy to shift our way of thinking about food and break so many habits?  Probably not, I just had chicken salad with mayo for lunch and crackers with Monocalcium Phosphate in them.  I will keep at it and try to make better and better decisions. 

You should not fear nor hate food.  Food is what sustains your life.

*“Foods that fight Cancer” Cat Vasko www.standup2cancer.org

** International Journal of Cancer Aug 2005 http://www.dole.com/LiveRight/WomensHealth/WomensHealthDetails/tabid/867/Default.aspx?contentid=4734

Banana Strawberry Smoothie

I needed a snack that met many requirements : quick, low calorie, treat my sweet tooth and cool off from this heat.  I went to the fridge and this is what I was able to whip up in about 5 min.

5oz Almond milk, vanilla flavored
1/2 banana
4 strawberries
6oz Very Vanilla yogurt, low fat ( I like yoplait thick and creamy)
1 cup ice (crushed if you can )

In a blender pour in ice and milk then fruit and yogurt cover and blend on high until creamy.

* I think any fruit combo would be really good try what you have on hand or like.

This makes about 2 8oz servings and little extra.

8 oz nutrition info:
74 Calories
7 calories from fat
.8g fat
0g sat fat
0 trans fat
1mg cholesterol
79mg sodium
14.8g Carbs
1.2g Fiber
9g Sugar
2.5g Protein

 

A great dinner

I hope I do not get in trouble for linking other sites.
We just had Asian Grilled Salmon, Ginger Veggie Stir Fry and Forbidden rice for dinner and it was SO GOOD all three items rocked. The serving size for salmon is 3.5 oz without extra sauce, Veggies 5oz and Forbidden rice 1/3c Total the cal count is about 438.  I know that is high but the majority comes from the salmon and the many other benefits of salmon out weigh the calories every once in a while. Hope you like it too.

Ginger Veggie Stir Fry- Allrecipes
1 tablespoon cornstarch

1 1/2 cloves garlic, crushed

2 teaspoons chopped fresh ginger root, divided

1/4 cup vegetable oil, divided

1 small head broccoli, cut into florets

1/2 cup snow peas

3/4 cup julienned carrots

1/2 cup halved green beans

2 tablespoons soy sauce

2 1/2 tablespoons water

1/4 cup chopped onion

1/2 tablespoon salt

Directions

1. In a large bowl, blend cornstarch, garlic, 1 teaspoon ginger, and 2 tablespoons vegetable oil until cornstarch is dissolved. Mix in broccoli, snow peas, carrots, and green beans, tossing to lightly coat.
2. Heat remaining 2 tablespoons oil in a large skillet or wok over medium heat. Cook vegetables in oil for 2 minutes, stirring constantly to prevent burning. Stir in soy sauce and water. Mix in onion, salt, and remaining 1 teaspoon ginger. Cook until vegetables are tender but still crisp.               

Asian Grilled Salmon Ina Garten

• 1 side fresh salmon, boned but skin on (about 3 pounds)

For the marinade:

• 2 tablespoons Dijon mustard
• 3 tablespoons good soy sauce
• 6 tablespoons good olive oil
• 1/2 teaspoon minced garlic

Directions

Light charcoal briquettes in a grill and brush the grilling rack with oil to keep the salmon from sticking.

While the grill is heating, lay the salmon skin side down on a cutting board and cut it crosswise into 4 equal pieces. Whisk together the mustard, soy sauce, olive oilgarlic in a small bowl. Drizzle half of the marinade onto the salmon and allow it to sit for 10 minutes.
Place the salmon skin side down on the hot grill; discard the marinade the fish was sitting in. Grill for 4 to 5 minutes, depending on the thickness of the fish. Turn carefully with a wide spatula and grill for another 4 to 5 minutes. The salmon will be slightly raw in the center, but don't worry; it will keep cooking as it sits.
Transfer the fish to a flat plate, skin side down, and spoon the reserved marinade on top. Allow the fish to rest for 10 minutes. Remove the skin and serve warm, at room temperature, or chilled.

Forbidden Rice
1c black forbidden rice
1 3/4c vegetable stock unsalted
1 tsp butter

In a med sauce pot over med-high heat melt butter add rice and saute about 3-5 min. Add stock bring to boil cover reduce heat to low and cook 40 min.  Then remove from heat and let sit 5 min Fluff with fork and serve

Pico de Gallo

To quote a commercial for another product.  "I put that SH*^ on everything"
Below is a guestimate of how much of each item I just eye it and taste and add more.  Make it up adjusting for personal taste. 

 3 medium tomatoes diced
1 half red onion diced*
1 jalapeno diced
.5 oz cilantro chiffand
1 clove garlic either pressed diced or grated**
1 large or about 2 small limes juiced
1 tsp salt
1/4 tsp pepper

In a large bowl combine everything adjust salt and lime to taste.  Your best bet on getting the right amount of salt is to taste with a chip. 

nutrition 2oz serving 10 cal .1g fat 196mg sodium 2.3g carbs .6 g fiber 1.2g sugar .4g protein
 * if you are not a fan of the raw onion flavor as I am not try this dice the onions place in a med bowl fill with water let sit about 5 min drain in strainer put back in bowl add more water soak 5 min more drain add to mixture.

** great Rachel Ray tip slice the top and bottom of clove off peel then grate over bowl with a micro plane I do it every time I need fine garlic to mix into something.

Caramelized Brussel Sprouts with Bacon

I promise you these are amazing! Even if you despise Brussels sprouts like my husband and I do give them a try and see.

1 lb fresh Brussels sprouts
1/2 bacon diced
1/2 tsp salt
pepper to taste

Trim the stem end off and remove the outer layer of leaves each Brussels sprout. Rise then pat dry place Brussels sprouts on cutting board and cut each in half and then in half again to make 1/4
In a large skillet over med-low heat fry bacon until crisp. Remove bacon from pan to a paper towel lined plate to drain. Drain all but 1 tbl bacon grease into a small bowl, do not toss will use more later.
Place pan back on the heat add the Brussels sprouts and the salt. Saute for 20-30 min stirring frequently and adding about 1tbl of bacon grease each time the pan becomes "dry". The Brussels sprouts are done when they are dark brown but not burnt. Remove from heat and add the bacon back to the pan and a little bit of pepper, toss lightly then serve.

In a pinch I have used frozen Brussels sprouts thawed and drained on paper towels for 15 min. It is not as good so try try to use fresh!