Saturday, January 21, 2012

Honey Lime Enchiladas

My good friend just sent me this recipe and my whole family loved them!  It puts a fun new twist on the regular old enchilada with the hint of honey!  They are sweet, yet bold and spicy with the chili powder in them.  This is definitely a family pleaser.  Especially when you use the Costco rotisserie chicken inside!  I just recently discovered that you can buy it already off the chicken if you ask them behind the counter.  Great find!!

Honey Lime Enchiladas

1.5 lbs pork or chicken, cooked and shredded

1/3 c honey
1/4 c lime juice, freshly squeezed
1 Tb chili powder
1/2 tsp garlic powder
2 (10 oz) cans green enchilada sauce

Equal parts mixed together of:
Mozzarella cheese, shredded
Cheddar cheese, shredded

Wheat tortillas, about 12

Lightly spray 2 pans with non-stick baking spray. Fill tortillas with shredded meat and desired amount of cheese. Roll and place in dish.

Pour sauce over enchiladas and sprinkle more cheese on top.  If desired, sprinkle with chopped jalapeno's.   Bake uncovered at 350 degrees for 30 minutes. Then turn on broiler and place enchiladas nearer the top of oven. Let it broil until cheese is slightly brown and crispy.

Saturday, January 14, 2012

Wonder Flour Pancakes

This is one of my most favorite breakfasts!!  A whole grain pancake filled with fresh blueberries inside.  It's a power packed nutritional breakfast, especially with the blueberries!!

If you haven't heard of Chef Brad, he is wonderful.  He is the Guru of Grains!!  He has taught me a lot and this is one of my most favorite things!  He has invented what he calls WonderFlour!!  You can use it in anything that calls for flour except yeasted breads.  Start out with just using half WonderFlour and half wheat or white flour in your cooking, then you can move into using it all the time.  It's delicious in anything and is packed with nutrition!  

Here is the way to make WonderFlour:

1 part spelt grain 
1 part brown rice 
1 part barley, pearled 

Mix the grains in a bowl and grind on the lowest setting in your grinder. 

To use I have found that for every 3 cups of white or wheat flour I need 1/2 cup more of WonderFlour.

Here is exactly how I do it:
I take 2 cups of spelt, 2 cups of brown rice, and 2 cups of pearled barley. I mix them up in a bowl and than I grind them in my grinder on the lowest setting. When I bake I substitute the flour in the recipe with my Wonder Flour, using about 1/2 cup more for every 3 cups of flour the recipe calls for.

This recipe is Gluten Free

Wonder Flour Buttermilk Pancakes or Waffles

2 cups Wonder Flour
2 eggs
2 tablespoons Oil
2.5 cups buttermilk
1 teaspoon salt
2 teaspoons vanilla
3 teaspoons Rumford's Baking Powder
Fresh blueberries*

Place all ingredients in a mixing bowl except baking powder. Whisk well. Add baking powder and quickly whisk again. Do not mix again. Use 1/4-1/2 c. measuring cup and gently scoop onto hot griddle.  Let cook until brown, then turn.  Whole grains take a little longer to cook than a regular white flour pancake. 
If you like blueberry waffles, add them fresh after you have put the batter onto the hot griddle.  Get them onto the wet mixture so they stay firm in place.  Turn and cook like regular pancakes.  This will power pack your pancakes with even more nutrition.  

Friday, January 13, 2012

Low-Fat Ranch

I know I've posted this ranch recipe before, but I'm doing it again as a reminder to eat your veggies!!

Low-Fat Ranch Dressing
1 1/2 c. buttermilk
1/2 c. reduced fat mayonnaise or Veganaise                4 t. Ultra Gel
1/2 t. garlic powder                                                              1 t. salt
1/2 t. onion powder                                                             1 t. sugar
1/4 t. black pepper                                                               1 ½ t. dried parsley

Combine all ingredients until smooth.  Refrigerate for 30 minutes to thicken and blend flavors.  Store leftovers in covered container in a refrigerator for up to two weeks.  Makes 2 1/4 c. (You can buy Ultra Gel and Veganaise at the health food store)

Vegetable Soup with Sprouted Wheat

This soup is perfect for the cold winter nights!  Sometimes in the winter we eat too many comfort foods and not enough vegetables!  So here is your solution to get in more veggies in a delicious comfort food way!  I have included directions at the bottom to sprout your wheat quickly and easily!

Vegetable Soup with Sprouted Wheat

1 large onion
3-4 T. olive oil
4 c. diced Yukon gold potatoes
4 stalks of celery
3 c. chopped carrots
3 large handfuls of spinach, chopped
2 bell peppers, any color
1 14 oz. can tomato sauce
6 c. chicken or vegetable broth
3 c. sprouted wheat or any cooked grain*
(That is about 1 1/2 c. dry grain cooked to be 3 cups)
1 ½ t. salt
¾ t. pepper
1 t. chicken bouillon paste

Bring a small pot of water to a boil, to par-cook potatoes.  Dice onion and sauté in a large pot in 3 T. of olive oil over medium-high heat.  Once they get tender, add celery & carrots, stir, then cover with lid to sweat for about 5 minutes. 
Meanwhile, if water is boiling on your small pot, add diced potatoes and let cook for about 5-10 minutes until almost cooked.  Drain and put aside until soup is ready for them. 
Remove lid from your vegetable mixture and stir.  Add both chopped bell peppers, stir, and let sweat again with the lid on for another 5-10 minutes.  If the vegetables are browning a little, that is good, but if the mixture seems dry, drizzle a little more olive oil into the pan to prevent it from burning.
When vegetables seem cooked through, add chopped fresh spinach.  Cook for another minute, then add chicken broth, can of tomato sauce, potatoes, sprouted wheat, salt, pepper, and bouillon paste.  Bring to a boil, then reduce heat and let the soup slowly boil for 10-15 minutes.

*Good cooked grains for soups include quinoa (perfect protein grain), wheat berries, millet, and pearled barley.  Just cook the grain first.  It’s usually one part grain to two cups water.  You cook them just like rice.  Bring to a boil, reduce heat, and cook for 10-20 minutes, depending on the grain.  Pearled barley requires a little more water.  Just look online for cooking directions for specific grains.
To sprout your wheat berries, just soak overnight in water.  After about 8-12 hours, your wheat will be sprouted.  It might not look like it, but it’s alive.  You can rinse it and let it sit on your counter for the day, then you will see it sprout.  You can then use it in soups, blender pancakes, fruit salads, etc...You are only limited by your imagination :)

"Sprouted grains are easier to digest and have an increase of vitamins and minerals.  It makes them a nutrition powerhouse.   Sprouting of grains for a limited period causes increased activities of hydrolytic enzymes, improvement in the contents of certain essential amino acids, total sugars, and B-group vitamins, and a decrease in dry matter, starch, and anti-nutrients. The digestibility of storage proteins and starches are improved due to their partial hydrolysis during sprouting.”

Lemon Quinoa Cookies

Thank you to everyone who loved these cookies at my class today.  Here is the recipe so you can make them on your own.  They are the ultimate in healthy cookies, so you can feel good about eating them.  However, don't eat too many, lots of whole grains can be too hard on your stomach if you're not use to them!  Enjoy!

Lemon Quinoa Cookies

4 ½ cups fresh ground Wonder Flour*
1 cup cooked White Quinoa**
1 cup shredded coconut
1 cup pistachios, shelled, roasted, chopped***
1 teaspoon fresh lemon zest
½ teaspoon baking soda
½ teaspoon salt
1 ½ sticks of butter
1 ½ cups Xagave (or 2 1/2 c. sugar)****
2 large eggs
1 teaspoon vanilla
2/3 cup buttermilk

In a mixing bowl beat butter and Xagave (or sugar) until fluffy. Add eggs one at a time and the vanilla. Add the vanilla & buttermilk, then rest of the ingredients.
Spoon tablespoon size amount out on parchment paper lined cookie sheet. Bake in a preheated 350 degree oven 12 to 15 minutes or until golden brown. Remove from oven and cool on cooling rack. After the cookies have cooled for about 5 minutes, top with glaze.

1 ½ cup powdered sugar
Juice from one lemon
3 Tablespoons buttermilk
Tiny pinch of salt
Whisk together and lightly cover cookies with a thin coat. If extra I like to glaze them twice!
(This recipe comes from Chef Brad)

*Wonder Flour is a blend of spelt, pearled barley, & brown rice.  I mix equal portions of these grails together and grind into flour.  This is a combination I learned from Chef Brad.  It is an powerhouse mixture of grains and you can use it in anything but yeasted breads.  Try using it to replace half your flour mixture in any recipe (muffins, pancakes, waffles, banana bread, etc...)  It brings a great earthy whole grain taste to anything you bake with it.  If you don't want to grind those grains you could always use a wheat flour, but you would probably only need 4 cups, not 4 1/2.
**I like to cook my quinoa in bigger batches and freeze Ziploc baggies into 1 and 2 c. portions.  Then they are ready for cookies, soups, taco's, anything I want to throw it into.
***I like to buy my pistachios at Costco in the big bag.  They are a great healthy snack to have around.  You could also use another nut if you don't like pistachios.
****I use Xagave in this, but if you don't have any you could use sugar.