Monday, April 29, 2013

A Few Easy Recipes

Happy Spring!  This is the time of year when many of you are out in your gardens, preparing and planting and at the end of a long gardening session, I don't know about you but I myself am pooped!  The thought of putting together a complicated meal has no appeal when you are tired and sore and covered in dirt.  So here is a recipe that is so easy it almost makes itself!  It is a recipe that my husband and I love.  We eat it often because it is delicious and so easy and quick to fix.  The prep is easy and it's a breeze to clean up.  It's perfect when you are short on time and want a good, nutritious and satisfying meal.  It's also a great recipe for your teens that might just be learning to cook.


Prep Time: 10 minutes                  Category: Main Dish (Lowfat)                   Servings: 4

4 boneless, skinless chicken breasts
1 tbsp. pepper or to taste (we like to double that amount)
1 8oz. nonfat or lowfat sour cream

Directions:  Sprinkle chicken breasts generously with pepper.  Spray nonfat cooking spray in large skillet and brown breasts on medium heat.  Turn to low heat and dollop sour cream over breasts and in middle of pan.  cover and continue cooking until meat is white all the way through.  The sour cream will become a delicious gravy that we like to serve over whole wheat pasta, brown rice, couscous or potatoes.

Per Serving:
Calories: 187   Total Fat:  1.4 grams (7% fat)   Cholesterol: 66mg   Sodium,: 118 mg


I have found a couple of kid-friendly recipes that are fun to make and great to eat!  Have fun with your children in the kitchen and teach them good habits early on.  They will thank you later on!


Baked Broccolini:  A recipe by 8-year-old Katie Helliwell who lives in San Diego, California.  I have not had the fortune of meeting this young cook; instead I found this delicious and simple recipe in “A Taste of Home” magazine, November 2010 edition.  Katie created this recipe on her own at the ripe old age of 8!  Not surprisingly, Katie’s ambition is to be a restaurant chef someday.

Prep/total time: 15 minutes     Yield: 4 servings

¾ lb. broccolini or broccoli spears
2 Tbsp. lemon juice   (remember, freshly squeezed is always best if possible!)
2 Tbsp. olive oil        
½ tsp. salt        
1/8 tsp. pepper

Place broccolini in a greased 15x10 baking pan.  Combine the lemon juice, oil, salt and pepper; drizzle over broccolini and toss to coat.  Bake uncovered at 425 degrees for 10 – 15 minutes or until tender, stirring occasionally.

Nutrition Facts: 1 serving equals 97 calories, 7 grams fat, 0 cholesterol, 320 mg. sodium, 7 grams carbohydrate, 1 gram fiber, 3 grams protein


Molasses cookies with an herbal twist:   I found this wonderful herb-filled cookie recipe in “A Taste of Home” magazine, November 2010 issue, a great issue filled with holiday cooking ideas.  I love this recipe because it’s a twist on an old favorite and chock full of healthy and healing herbs.  I make this recipe with organic flours, butter and sugars for an extra wholesome snack I can feel good about serving to my own grandchildren.  This is a great cookie recipe for the holidays or any time and will be a favorite of kids everywhere who will love to put on their aprons and help!

Prep Time: 40 minutes             Chilling/baking time: 10 minutes per batch                 Yield: 8 dozen

 ¾ cups butter, softened
½ cup each sugar and packed brown sugar
¼ cup molasses
1 egg    (or ¼ cup egg substitute)
1 ½ tsp. minced fresh gingerroot
2-¼ cups all-purpose flour  (you can also use wheat flour or half and half)
1 tsp. ground cinnamon         
¾ tsp. baking soda
½ tsp. each ground cloves and cayenne pepper
¼ tsp. each salt and ground nutmeg
1/8 tsp. each ground white pepper, cardamom and coriander
¾ cup turbinado (washed, raw) sugar

In a large bowl, cream butter and sugars until light and fluffy.  Beat in molasses, egg and ginger.  Combine the flour, cinnamon, baking soda, cloves, cayenne, salt, nutmeg, white pepper, cardamom and coriander; Ad to creamed mixture and mix well.  Cover and refrigerate for 1 ½ hours or until easy to handle.  Roll into ½” ball and then roll in turbinado sugar.  Place 3” apart on greased baking sheets.  Bake at 350 degrees for 8-10 minutes or until set.  Cool for 2 minutes before removing from pans to wire racks.  Store in an airtight container.

Nutrition Facts: 1 cookie equals 41 calories, 2 grams fat, 6 mg. cholesterol, 28 mg. sodium, 7 grams carbohydrate, trace fiber, trace protein

Diabetic exchange equals ½ starch

Here is a fun recipe that makes a delightful, healthy and delicious spread for bread, toast, crackers and anything else you can dream up.  I love to eat mine by the spoonful all by itself!

Herbal Honey

Fill a mason jar half to completely full with the desired herb.  Some great tasting herbs that work especially well for herbal honey are:

Hyssop, Elecampane, Garlic,  Ginger, Lavender, Lemon Balm, Peppermint, Rosemary, Sage, Horseradish, Sweet Marjoram, Oregano, Spearmint, Thyme, Rosehips and Rose Petals.  Use your imagination and whatever is growing in your garden!

Next, fill the remainder of the jar with honey and mix well by stirring and inverting jar several times.   Let the herbal honey sit for 3-7 days, then refrigerate.  This honey will keep for a very long time, if not forever!
Besides making a great spread this honey will make a wonderful marinade as well!  Enjoy!

Herbal Butter

Herbal butter is another great easy herbal project that will liven up any food you use it on or cook with.

Start by softening 1/2 cup of butter to room temperature.  Mix the butter with 1/2 cup of Olive Oil.  Finely mince the herbs you have selected and mix well into butter either by hand or with a blender.  Herbal butter stored in the fridge will last for about 2 weeks and if kept in the freezer is good for 2 months.  Some great herbs to use for herbal butter are:

Mushrooms and Shallots, Rosemary and Garlic, Dandelion leaves, Orange Zest and Catnip, dried Basil and Pine Nuts, wild berries and honey, and one of our favorites, Garlic and grated fresh Parmesan Cheese.

Have fun experimenting with different herbs and flavor combinations.  It won't take you long to come up with your own signature herbed butter that your whole family will love and ask for time and time again!


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