I've been a little lax in my cooking lately. Or rather, I've been lax in recording my recipes for you to read! These past few weeks have been very busy and tiring at work, prompting me to fall back on easy, favorite recipes, rather than making up new ones. I apologize.
Last week I stopped in at the Morse Market to grab some ingredients for Ratatouille. I usually shop at the Devon Market, as it is much closer to my home, but Morse was more convenient on this particular day. I do have to say Devon has a better variety of fruits and vegetables, but Morse so extremely organized! And . . . they have Goya low sodium cans of beans! Four different kinds: Kidney, Pinto, Black and Garbanzo. Super excited about this new discovery.
This week I went shopping at Trader Joe's. I love Trader Joe's but don't often get to shop there as their locations are few and far between here in Chicago. Anyway, I was pleasantly surprised to find both low sodium pasta sauce and low sodium chicken broth! I have to admit, the pasta sauce is a little too acidic for my taste (I'll just have to make my own!). The broth was nice and flavorful, although I do miss the flavor of salt in my soups. This first recipe was my first soup/stew within the DASH diet. I still need to figure out a better way to get that kick that salt brings, but the stew did turn out very well.
If I really wanted to, I could go to seven different places to purchase my groceries.
Aldi has the cheapest cheese (Fresh mozarella is the lowest sodium percentage I have found), eggs and milk. As well as quality olive oil, dried herbs and spices.
Jewel sells all the flavors of my favorite low sodium chips, Food Should Taste Good, my favorite flavor of ice cream, "Red Velvet Cake", and a wide selection of couscous.
Dominicks is an okay fall back place to shop, but really too expensive for most things.
Devon Market is where I get my whole wheat pita, fruits and vegetables.
Trader Joe's for low sodium pasta sauce and broth. Also a good place to get large quantities of nuts.
Target is nice and cheap for most things. A good place to purchase cereal, granola bars and frozen chicken.
Morse Market is the go-to place for low sodium cans of beans!
Hope you enjoy this week's recipes:
Turkey and Harvest Vegetable
Stew
Multiple Servings/Family Size (Each
portion includes 3 servings of vegetables)
Olive Oil
Lots of Garlic
1 Onion, chopped
3 Sweet Potatoes, cubed finely
Thyme
Ground Turkey
Black Pepper
Parsley
1 Zucchini, cubed
1 small Yellow squash, cubed
1/2 Carrots, chopped
1 carton of Broth (I used Trader Joe’s Low Sodium Chicken Broth)
1/2 cup rice (I used Trader Joe’s Wild Rice Medley)
Add more water as needed
Pepper
Paprika
Oregano
Balsamic Vinegar (*optional)
White Vinegar (*optional)
At the same time, cook turkey in a large soup pot. Add black pepper and
parsley. When sweet potatoes and onions are done, add to large pot.
Chop vegetables and sauté in recently vacated frying pan. Add to large
pot when done.
Bring to boil, then simmer for 1/2 hour, or until rice is cooked.
Add Paprika and oregano to taste. (If using low sodium broth, add vinegar to
taste.)
Biscuit Pizza
1 Serving (includes 3
servings of vegetables)
1 cup flour
1/2 Tbsp baking powder
1/2 cup milk
2 Tbsp olive oil
Basil
Flax seed
Balsamic vinegar
Garlic
Onions, chopped
Tomato, sliced
Mushrooms, sliced
Spinach
Oregano
Cheese (whatever kind you wish)
Combine dough ingredients and stir well. Grease pan, spread dough
until 1/4 inch thick.
Sprinkle vinegar and garlic on dough. Layer with tomatoes
and then other vegetables. Top with cheese and oregano. Bake at 425 degrees for
about 12 minutes or until top is golden.
Asparagus Lasagna Rolls
1 Serving (includes 3 servings
of vegetables)
4 Lasagna noodles
Olive Oil
Onions, chopped
Garlic
Asparagus, cut into 1 inch pieces
Tomatoes, chopped finely
Basil
Oregano
Balsamic Vinegar
Chicken, cubed (*optional)
Parmesan Cheese
Cook noodles according to directions.
Sauté vegetables and garlic (and chicken if desired) in small amount of
olive oil. Add vinegar, basil and oregano.
When noodles are done, drain and lay out on plate to dry.
Spoon 1/4 of vegetables on each noodle. Sprinkle with parmesan cheese and
roll. Add more parmesan on top.
Mash Potatoes with Cauliflower,
Zucchini and Asparagus
1 Serving (includes 3 servings
of vegetables)
1 small Potato, cubed
1/4 cup Sour cream
Small amount of water, if needed
Garlic
Paprika
Black Pepper
Olive Oil
Onions, chopped
Cauliflower, chopped
Zucchini, chopped
Asparagus, chopped
Thyme
Basil
Lemon Juice
Boil potato until tender. Smash and combine with sour cream, garlic,
paprika and pepper. Set aside.
Sauté vegetables in small amount of olive oil. Add herbs and lemon
juice.
Ratatouille over Couscous
1 Serving (includes 3 servings
of vegetables)
Olive oil
Garlic
Onion
Tomato
Eggplant
Zucchini
Yellow Squash
Mushrooms
Thyme
Oregano
Parmesan Cheese
Couscous
Slice vegetables into nice round pieces.
Pour small amount of olive oil in bottom of round baking dish. Layer
dish with vegetables, overlapping in a spiral fashion. Sprinkle with garlic,
herbs and a little more olive oil.
Cover with tin foil. Bake at 350 degrees for 30 minutes with foil, and
another 30 minutes without foil.
Cook couscous according to directions on package. Top with vegetables
and sprinkle with parmesan cheese.
Avocado Enchiladas
1 Serving (includes 3 servings
of vegetables)
Tortillas (either flour or corn)
Garlic
Chili powder
Avocado, sliced
Onion, chopped
Tomato, sliced
Cheese
Sour Cream
Layer ingredients on one side of tortilla, fold in half. Lay in frying
pan. Heat on both sides until tortilla is golden and cheese is melted. Top with
sour cream and chili powder.
Nectarine Skillet Oatmeal
1 Serving (includes 1 serving of
fruit)
1 Tbsp butter
1 nectarine, chopped (or any other fruit you have on hand)
Cinnamon
1/2 cup water
3/4 cup oats
Honey
Sauté fruit with butter and cinnamon. Add water and simmer until fruit
is soft. Pour in oats. Add more water if needed. Continue to heat until most of
water is evaporated. Pour into bowl. Add honey to taste.
Puffed Pancake with Fruit and
Flax Seeds
1 Serving (includes 1 serving of
fruit)
2 eggs
2 Tbsp Sour Cream
1 Tbsp water
1/4 cup flour
1 Tbsp. Flax Seed
Cinnamon, or any other combination of spices. I actually used a pumpkin
pie spice.
1/2 cup fruit, chopped
Cooking spray.
Grease a long bread pan or small round baking dish.
Combine wet ingredients, beat. Add dry and stir well. Pour batter into
pan. Add fruit.
Bake at 400 degrees for 20 minutes, or until pancake puffs and turns
golden.
Top with syrup or honey.
No comments:
Post a Comment