Bean and Rice Bake

This recipe is so simple and fast I can't believe I never tried it before recently, and many people probably have their own version, but maybe you'll get some ideas from it anyway.

Rice (we use Texmati Brown) - make the typical amount, 2 cups cooked
Favorite salsa (we use Pace)
Cottage Cheese
2 cans of beans (we use one black and one pinto)
Can of diced Tomatoes with Green Chilies
Grated cheese (mexican blend or cheddar) - enough to sprinkle on top

1 Cook the rice well ahead of time and let it sit out until cool and mostly dry (brown rice tends to hold it's moisture too well and the dish can be soggy)

2 In a large mixing bowl combine rice, about 3/4 C salsa, 3/4 C cottage cheese, all drained beans, and the can of drained tomatoes/chilies. Mix well.

3 Spread in large baking dish and sprinkle with cheese.

4 Bake at 320 deg for 30 minutes or until cheese is well melted and dish is heated through.

We added the tomatoes and chilies recently to give it a bit more kick...you can also just use spicier salsa and add a little more of it. Other variations include different beans (kidney, garbanzo) a little sour cream flavored with taco spice or chili powder. The only thing to keep in mind is that the ratio of dry to wet needs to be maintained...too wet is not yummy and I'm sure too dry is not delicious as well.

Gazpacho salad pita pockets

Gazpacho Salad with Feta

Start to finish: 33 minutes
Makes: 6 servings

• 1/4 cup olive oil
• 2 tablespoons fresh lemon juice
• 1/2 teaspoon salt
• 1/4 teaspoon ground black pepper
• 1 pound ripe tomatoes, seeded and coarsely
• 1 cup feta cheese, crumbled
• 1 medium seedless cucumber, peeled and chopped
• 2 to 3 cups arugula, chopped
• 1 medium red onion, chopped
• 6 pieces pita bread

Whisk together oil, lemon juice, salt, and pepper in a large bowl. Add tomato, feta, cucumber, arugula, and onion; toss to coat. Cut each pita in half and open to form a pocket. Fill each half with about 1/2 cup gazpacho mixture. Serve immediately.

Nutrition facts per serving: 252 calories, 8g protein, 23g carbohydrate, 15g fat (5g saturated), 4g fiber

Lettuce Bundles w/Spicy Peanut Noodles

Serves 6 to 8

This is a great dish to serve at a casual lunch or dinner party. Just set out all the ingredients, and let people make their own lettuce bundles. Store-bought roasted duck or chicken can be used.

2 boneless whole duck or chicken breasts

½ cup soy sauce, plus 3 tablespoons for peanut sauce

1 large clove garlic

1 three quarter-inch piece of ginger, peeled & cut in half.

2 ¼ teaspoons ground fresh Chile paste

7 tablespoons smooth, good-quality peanut butter

3 tablespoons unrefined sugar

4 ½ tablespoons peanut oil

Juice of 1 lime

6 ounces vermicelli or capellini (angel hair) noodles

½ cup roughly chopped, toasted Spanish or other peanuts

2 ounces garlic chives or scallions, cut into 4-inch lengths

1 Japanese or Kirby cucumber, thinly sliced

2 heads Boston or other butterhead lettuce leaves separated.

1. Place duck or chicken breast in a resealable plastic bag along with ½ cup soy sauce, and let marinate for 1 hour. Heat a lightly oiled grill or cast iron skillet over medium-high heat until very hot. Grill duck or chicken breasts until cooked through, about 5 to 7 minutes per side for duck and 4 to 6 minutes per side for chicken. Let cool slightly, and shred with your fingers, or cut into ½ inch-wide strips with a knife.
2. In a food processor, pulse garlic and ginger until finely chopped. Add Chile paste, peanut butter, 3 tablespoons soy sauce, sugar, peanut oil, lime juice, and 4 ½ tablespoons water, and pulse until smooth. If a thinner sauce is desired, add 1 or 2 more tablespoons water, and pulse to combine. Set aside.
3. Bring a large pot of salted water to a boil. Add noodles, and cook until al dente, about 8 minutes. Drain in a colander, and rinse with cold water to stop the cooking.
4. Dress the noodles with ½ cup of the peanut sauce, and transfer to a medium serving bowl. If desired, set the bowl into a larger bowl filled with ice to keep the noodles chilled at the table. Arrange peanuts, remaining sauce, and prepared fillings in various serving dishes on the table. Guests can create their own rolls by wrapping noodles, a little sauce, and their choice of meat and fillings in a lettuce leaf.

Merinque Hearts

Makes 4 hearts

1 Egg white

1/8 tsp. cream of tartar

1/4 c. sugar + 2 tsp. unrefined sugar or Lakanto (safe sugar substitute)

1/4 tsp. vanilla

1 cup strawberry frozen yogurt, softened until spreadable

white chocolate curls shaved with a vegetable
peeler from a chunk of white chocolate

With an electric mixer, beat egg white and cream of tartar until very foamy. Gradually sprinkle in sugar, about 1 Tbsp at a time, beating well after each addition. Beat until meringue holds very stiff, shiny peaks. Add vanilla, and beat about 20 seconds longer.

Preheat oven to 225. Cover a baking sheet with parchment. On it, draw 4 heart shapes, each 3 in. at the wildest point. Turn parchment over and, with a knife, spread meringue ¼” thick over each heart shape building up the sides to ½” high.

Bake meringues for 45 minutes. Turn off oven and let meringues dry in oven for 1 ½ hours.

Fill each meringue with softened frozen yogurt. Place in freezer and chill until firm at least an hour.

Top hearts with shaved chocolate.

107 cal. 1g fat 23 g carb 1.9g protein

Whole Wheat Lasagne

4 tbsp. olive oil, divided

1 medium red onion,peeled and sliced

2 peeled garlic cloves ( 1 minced, 2 left whole)

3 cans (14 oz ea ) crushed tomatoes

1 tsp. dried oregano

1 ea. salt and fresh ground black pepper

5 cups (2 lbs) butternut squash pelled an dcut into ½ in cubes

½ tsp. dried thyme

1 lb. Lacinato Kale (dinosaur or Tuscan kale)

9 whole wheat lasagna noodles (about 8 oz.)

1 (15 oz) ricotta cheese

1/8 tsp. ground nutmeg

2 cups shredded mozzarella cheese, divided

Preheat oven to 400. Heat 2 tbsp. olive oil in a 2 – 3 qt pot over medium heat. Add onion and minced garlic, cook stirring occasionally, until onion is soft and translucent, 5 minutes. Add tomatoes, oregano and ½ tsp salt ½ pepper. Reduce heat and simmer until thick, about 30 minutes.

While sauce is cooking, in a glass baking pan, sprinkle squash with thyme, remaining olive oil, and salt and pepper to taste. Add garlic cloves and toss squash mixture to coat with oil. Bake until soft, 10 – 15 minutes.

Meanwhile bring 3 qts. of salted water to boil in large pot.

Reduce oven to 350. Transfer squash and garlic to food processor and puree until smooth.

Tear kale leaves from center ribs and discard ribs. Boil leaves until soft 5 – 8 minutes. Drain and cool. Blot dry and then chop finely.

Bring 3 qts salted water to boil and add noodles and cook until tender to the bite. About 10 minutes.

In a bowl, mix ricotta, nutmeg, 1 cup mozzarella, and remaining ½ tsp ea salt and pepper.

Coat the bottom of the 9 X 13 in pan with 1/3 of tomato mixture (1 ½ cups)

Lay 3 noodles in a singe layer over sauce. Top noodles with squash, spreading evenly. Sprinkle ½ of kale evenly over squash. Arrange 3 more noodles on kale and top with ricotta, spreading evenly. Top with remaining kale and noodles. Cover noodles with remaining tomato sauce and sprinkle remaining mozzarella .

Bake lasagne until juices are bubbling and cheese is melted, about 30 minutes. Let stand for 10 minutes before slicing.

424 cal. 15 g fat 52 carb 20 g protein per serving

Honey Mustard Pasta Salad

If you want to eat this very cold, I suggest completing the first 3 steps the night before and adding the rest the next day.

1 package small noodles (use your favorite - we use spiral rice noodles)
2 chicken breasts
Honey Mustard salad dressing ( we use Brianna's or Newman's Own)
Broccoli
Celery
1 package baby carrots
1 bunch green onions
Mozzarella cheese (the sticks are easier to cut) - keep in fridge until needed


1. Cook noodles per directions. Drain and let cool.

2. Cook chicken to preference - either cut and stir fry or boil and then cut (my preference) Cool.

3. Combine the pasta, chicken and salad dressing (save a little) in a large tupperware bowl and store in the fridge. (If finishing the next day, you may need a little more dressing if the pasta has dried out)

4. Broccoli can be cut into small sections or lightly steamed and cut, but must cool.

5. Cut carrots and celery into small pieces.

6. Chop onions.

7. Add broccoli, carrots, celery and onions to the pasta mix.

8. Cut cheese sticks into small pieces directly into salad.

9. Chill and serve.

Black Bean Salsa Chicken

2-4 chicken breasts
1 jar of favorite salsa
1 can of black beans
1 can of corn
Shredded cheese (cheddar or mexican blend) - enough for spreading on top
Brown rice (Texmati is good, but use your favorite)

1. Make rice according to directions. (Chicken should be done by the time rice is finished)

2. Preheat oven to 350.

3. Line a large baking dish with oversized foil in both directions to create a seal.

4. Place chicken in foil pouch.

5. Mix salsa, beans and corn. Pour over chicken.

6. Bake for 45 minutes. Remove chicken and open foil pouch. Sprinkle cheese on top and put back in oven for 5-10 minutes to melt cheese.

Serve over rice with your favorite vegetable on the side (we eat this with broccoli). Enjoy!

Spaghetti Carbonara

This dish looks kind of intimidating at first, but it really is an easy dish, plus, most of the ingredients are ones that are likely to be on hand. Besides the wine, of course. I buy little 4 packs of miniature wine bottles at the grocery store, so when I have a recipe that calls for wine, I don't have to go buy a whole bottle.

2 eggs
3 oz. parmesan cheese
1/2 cup loosely packed parsley leaves
1/4 tsp. freshly ground pepper
1/4 lb. thin sliced bacon
2 cloves garlic
3 tbsp. olive oil
1/2 cup dry white wine
1 tbsp. salt
1 lb. whole grain spaghetti

1. Put a large pot of water on to boil. Meanwhile, crack eggs into a large bowl and beat lightly. Finely shred or grate cheese, add half to eggs and set the rest aside. Finely chop parsley and add to eggs. Add pepper and whisk to combine well. Set aside.

2. Cut bacon into 1/4 in. thick slices, peel and chop garlic, and set both aside. Heat olive oil in small frying pan over medium high heat. Add bacon and cok, stirring occasionally, until it starts to brown. Add garlic and cook, stirring, until fragrant, about 1 minute. Add wine and cook until liquid is reduced by about half. (Which removes alcohol)

3. Cook pasta in boiling water. Drain well and immediately pour pasta into bowl with egg mixture. Toss to thoroughly coat pasta with egg mixture (the heat from the pasta will cook egg and melt cheese). Pour bacon mixture on top of pasta and toss to combine. Sprinkle with remaining cheese and garnish with more black pepper. Serve immediately.

My variations: I have used pasteurized egg, like egg beaters, before, and it's turned out fine. Also, I usually use just your average width bacon, which is fine, too. If the bacon is too thick, I've found, you get too much fat in the pan, so you'd have to either drain a little bit of fat before adding the white wine, or have greasier pasta. I've added red chile flakes with the garlic too, and that's been yummy.

Chocolate Whole Wheat Angel Food Cake

• 1 ¼ c. sifted whole-wheat pastry flour

• 1 ½ c. unrefined sugar

• 3 T. good real unsweetened cocoa

• 1 t. each vanilla and almond extract

• 12 egg whites at room temperature

• 1 t. cream of tartar

• ¼ t. t. salt

Preheat oven to 325. Sift together flour, ½ cup sugar, and 2 tbsp. cocoa.

In a small bowl mix 1 tbsp cocoa with 1 tsp. water. Stir in vanilla and almond extracts. Set aside

Beat egg whites until foamy. Add cram of tartar and salt. Beat until soft peaks form. Add remaining 1cup sugar and beat until egg whites are firm but not dry. Beat in cocoa, water, vanilla and almond mixture.

Sift 1/3 of flour mixture onto egg whites and, with a rubber or silicone spatula, gently fold into whites. Add remaining flour in 2 batches, folding in gently after each addition. Turn batter into an un-greased 10-in tube pan. Bake until brown and firm, 50 to 60 minutes.

Invert cake (in pan) on a cooling rack and let cool completely, at least 1 hour. Run a long, thin, sharp knife between cake and pan to loosen, and remove cake.

117 cal. 25 carb. 3.5 g protein

Salmon with Papaya-Mango-Salsa

• 4 6 oz skinless salmon fillets.

• 3 T. olive oil

• 2 c. baby spinach or arugula

• ½ c. Soy Joy Sauce

• Papaya-Mango-Mint salsa

Heat a large heavy sauté pan, preferably non-stick (or enameled iron) over medium high heat until hot.

Rub salmon fillets on both sides with the oil. Place the salmon in the pan and cook, undisturbed for at least 3 minutes before turning. Continue to cook until the fish is slightly underdone in the center. Drizzle the Soy Joy Sauce over the fish, turn the salmon over, and swirl the pan to nicely coat the salmon with the sauce for a minute or two. The fish should be crisp and caramelized on the outside and moist and flaky on the inside. Watch carefully though, because you want to make sure the fish is not overdone.

To serve, place fish fillets over a serving of spinach on the plates. Top with salsa and drizzle some of the soy juices from the pan over the brown rice you are serving on the side.

340 cal. 30 g protein 4 g carb 22 g total fat, 2.5 sat fat

SOY JOY SAUCE

• ¼ c. plus 2 T. soy sauce

• 2 T dark sesame oil

• 2 T honey

• 2 T minced fresh ginger

• ½ c. fresh cilantro

• 1 garlic clove, minced

• ½ c. t. chile flakes

Combine all ingredients in a food processor or blender. Add ¼ c plus 2 T of cold water to sauce and blend. This can be stored in ref. for up to 1 week.

35 cal. 1 g. protein

PAPAYA-MANGO-MINT SALSA

• ½ small papy, peeled, seeded and diced

• ½ mango, peeled and diced

• ½ small red onion, diced

• 1 jalapeno, seeded and minced

• ½ c. chopped fresh mint

Combine all ingredients and toss gently to combine. This can be stored in ref. for up to 3 days.

Pumpkin Soup

• 1/2 Yellow Onion
  
• 2/3 cup butter
• 2 cans chicken Broth (14.5 oz) (OR 1 LARGE CUBE KNORR CHICKEN BOUILLON )
• 1/2 can
  
• Canned Milk (6 oz)
• 1 can Canned Pumpkin (15 0z )
• 1/2 pint whip cream (opt) (CAN MAKE TOO RICH)
• 1/4 t. Nutmeg
• 1/4 t. Mace
• dash Ginger
• Salt & White pepper to taste

Sauté onion in butter until translucent. Add a little chicken broth and blend this mixture in blender to puree it. Combine the rest of broth and pumpkin and cook on medium heat until bubbly. Add spices and salt and pepper. Lower heat and cook gently for another 15 minutes. Add canned milk and cream just before serving.

Serves 4-6

Chocolate Zuchinni Cake

• ½ cup butter
• 2 eggs
• ½ cup oil
• 1 tsp. vanilla
• 1 ¾ cup unrefined sugar or agave
  
• 1/2 cup buttermilk
• 1/2 tsp. baking powder
  
• 1 tsp. baking soda
• ½ tsp. cinnamon
• ½ tsp. cloves
• 2 1/4 cup whole wheat flour
  
• ¼ - ½ cup cocoa
  
• 2 cups grated zuchinni
  
• ¾ bag of chocolate chips (12 oz)
  
• ¼ of bag choc chips for topping

Cream butter, oil, and sugar. Add eggs, vanilla and milk. Beat with mixer. Sift dry ingredients. Add flour mixture to milk mixture, beating well with mixer. Stir in zucchini and ¾ bag of chocolate chips. Pour into greased and floured pan. Add chocolate chips to top.

Bake 325-350 degrees for 40 – 45 minutes.

Grandma Sherlene's Chili

INGREDIENTS:

• 32 ounces dried pinto beans
• 16 ounces dried kidney beans
• 4 cans (32 ounces each) diced tomatoes
• 2 large green bell peppers, seeded and chopped
• 4 tablespoons vegetable oil
• 2 cups chopped onions, about 2 large onions
• 6 cloves garlic, minced
• 1/2 cup chopped parsley
• ½ stalk of celery
• 6 tablespoons butter
• 2 pounds lean ground beef
• 1 pound ground pork (opt)
• 3 T. chili powder
• 4 to 5 teaspoons salt, or to taste
• 1 teaspoon ground black pepper
• 1 teaspoon ground cumin

PREPARATION:

Pick over pinto and kidney beans; rinse. Place beans in a large bowl; cover with water and let stand overnight in refrigerator. Drain before cooking. Place drained beans in a large Dutch oven or pot; add water to cover.

Bring to a boil; reduce heat, cover and simmer for about 45 minutes, or until beans are tender. Bean skins should burst when you blow on a few in a spoon. Add tomatoes and simmer for 5 minutes. Set beans aside. In a skillet, add 4 tablespoons of vegetable oil, sauté chopped onions and bell pepper until soft, stirring frequently. Add garlic and chopped parsley. In a large skillet melt 6 tablespoons butter and brown ground beef lightly. With slotted spoon, transfer beef to the onion mixture; stir in chili powder and cook for 10 minutes. Add beef mixture to beans and stir in pepper, ground cumin, and salt to taste. Cover and simmer for 1 hour. Remove cover and continue cooking for about 30 minutes. Skim off excess fat before serving pinto bean recipe.

This chili recipe serves 16.

Chicken Curry

CHICKEN CURRY
A Nut Tree Favorite

1 Large or medium size chicken breasts (about ¾ lb. altogether)

¾ - 1 cup boiling chicken broth

salt and pepper to taste

1 Tablespoon each butter and oil

2 - 3 teaspoons cornstarch

1 -3 teaspoons curry powder

3 Tablespoons cold water

Bone the chicken breasts and cut meat into larger than bite size pieces. Heat butter and oil in skillet, add curry powder according to your taste and cook gently, stirring 2 or 3 minutes. Add chicken to coat with curry mixture, then add enough boiling broth barely to cover meat. Cover skillet; cook gently 8 to 10 minutes. Mix cornstarch with cold water, add to chicken and cook, stirring 1 to 2 minutes until liquid is slightly thickened and glazed looking. ( If too thick, thin with a little more broth or water )

Serve at once on hot steamed jasmine rice. Garnish with fresh or canned pineapple, mandarin slices, spicy chutney, plump raisins, peanuts and shredded coconut.

Side dish: steamed green beans

The inaugural post and recipe: White Chili

Hello, everyone! Tam and I have come up with what we think is a pretty good idea. We want to have a place where we can all share recipes that are easy, simple and healthy. So we created this blog to do that. If you have a recipe that fits our criteria, post it on here, and label it, chicken, beef, side dish, soup, whatever. Right now, Tam, Courtney, Dani, Nicki, Sherlene and I are all listed as authors, we can all post, if you know anyone else interested, let me know, and I'll add them as authors, too. The hope is that eventually we will have this great resource to pull from, and we'll all have these great recipes at our fingertips. So, here is my first offering! I made this chili the other night, and it was so easy and yummy. Try it out! Also, I have some requests. Someone, Nicki or Tam, please post the chocolate zucchini cake recipe. Courtney, please post your kale salad recipe. Sherlene, post often, everything you make is always delicious and healthy.

White Chili

2 Tbs olive oil
1 onion, finely chopped
3 Tbs chopped garlic
1 lb lean ground chicken
3 cups chicken broth
2 Tbs lime juice
1 tsp ground cumin
1 tsp dried oregano
1 tsp chili powder, or to tast
1 15 oz. can cannellini beans, rinsed
1 15 oz. can great northern beans, rinsed
2 cups fresh spinach

1. In a large deep-sided skillet, heat oil over medium heat, add onion, garlic and chicken. Cook 10 minutes, or until chicken is white.
2. Add remaining ingredients, except spinach, and stir well. Cook over medium heat until mixture boils. Reduce heat to medium low and simmer, uncovered 15 to 20 minutes. Stir in spinach, cook 1 minute, or until wilted.

My variations: I added the lime juice when I added the spinach so that it didn't cook out, I was really generous with the spinach, and I added two heaping tsp. of chili powder (don't worry, it wasn't spicy at all)