Alligator Smoothie

Source: Melissa Teemont

8 loosely packed cups of baby spinach
1/4 c water
3 frozen bananas
2 1/2 c frozen fruit (peaches and pineapple or your choice)
1/4 C agave nectar or sugar

Blend until smooth

Print Page

1600 meal plan

1600 calorie meal plan

Publish at Scribd or explore others: How-to-Guides & Manu Health & Medicine plan calories

Print Page

Zonya at PBS

Just came across her site. Looks like she has some great healthy recipes posted there and I found this pdf document as well.

Fast Meals & Quick Snacks- A Cookbook for Teenagers

Publish at Scribd or explore others: How-to-Guides & Manu Recipes & Menus health diet

Print Page

Italian Vegetable Soup

Soup is a great way to boost your intake of fluid and antioxidants in one fell swoop--especially if it's low in sodium and loaded with vegetables, as this one is.
Source: Prevention

TIME: 1 hour 15 minutes
SERVINGS: 12

2 Tbsp olive oil
2 med onions, finely chopped (about 1 c)
2 med carrots, finely chopped (about 1 c)
1 rib celery, thinly sliced (about 1/2 c)
6 cloves garlic, minced (about 2 Tbsp)
3 med tomatoes (about 1 lb), finely chopped, or 1 can (14.5 oz) diced tomatoes
2 cartons (32 oz each) fat-free chicken or vegetable broth
1 Tbsp chopped fresh oregano or 1 tsp dried
1 Tbsp chopped fresh basil or 1 tsp dried
1 Tbsp chopped fresh thyme or 1 tsp dried
1/2 sm head cabbage, finely shredded (about 2 c)
1 c bulgur
1 can (16 oz) no-salt-added white beans, such as cannellini or great Northern, rinsed and drained
1 can (16 oz) no-salt-added red or black beans, rinsed and drained
1/4 c chopped fresh flat-leaf parsley

1. Heat oil in a stockpot over medium-high heat. Add onions, carrots, and celery and cook 5 minutes or until vegetables are tender, stirring occasionally. Add garlic and cook 1 minute or until golden. Do not brown.

2. Add tomatoes, broth, oregano, basil, and thyme and bring to a boil. Add cabbage and bulgur and reduce heat to a simmer. Cook 20 to 30 minutes or until bulgur is tender. Stir in beans and simmer 5 minutes longer. Season with parsley.

Nutritional info per serving 142 cal, 6 g pro, 23 g carb, 6 g fiber, 3.5 g fat, 0.5 g sat fat, 0 mg chol, 362 mg sodium

Oregano, used to flavor this soup, contains up to 20 times more antioxidant power than other herbs, according to recent studies

Print Page

Key West Chicken-Avocado Sandwiches

Whole grains, healthy proteins, and tummy-trimming MUFAs (monounsaturated fatty acids) transform your favorite sandwiches By Miriam Rubin for Prevention Magazine

TIME: 15 minutes
SERVINGS: 4

1 c mashed Florida avocado (MUFA), about 1 med
1 Tbsp freshly squeezed limejuice (about 1/2 lime)
1/2 tsp green pepper sauce (we used Tabasco), optional
1 c baby spinach
10 oz grilled or roasted chicken breast, sliced (about 2 c)
1 mango, peeled, pitted, and sliced (about 1 c)
4 sm whole grain rolls (2 oz each), split

1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.

2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.

Nutritional Info Per Sandwich 367 cal, 29 g pro, 41 g carb, 8 g fiber, 11 g fat, 2.5 g sat fat, 60 mg chol, 355 mg sodium

Flat Belly Bonus: When buying rolls, check the calorie count (aim for 150 to 180) on the nutrition label. It's easy to overdo it on bread--even the whole wheat kind!
Print Page

Kneaders Key Lime Tarts

Source: Good Things Utah - check the site for video of these being made

Last Update: 4/02/09 4:58 pm

Prepared by Tami Vincent, Kneaders Bakery

"Let me start out by explaining the difference between Key limes and your everyday supermarket variety, the Persian lime. Key limes come from the Florida Keys, thus their name, and are smaller, more yellow and contain more seeds than the green skinned Persian limes. The bad news is they’re almost impossible to find fresh at your local market, but the good news is Persian limes work just as well in this particular recipe. "

Ingredients

½ cup fresh lime juice (3 to 4 limes)
4 teaspoons grated lime zest
4 egg yolks
1 – 14 ounce can sweetened condensed milk
8 3” tart shells
Preparation

1. It’s easiest to remove the lime zest from whole limes so start with that.

2. Cut the limes in half and squeeze out the juice being careful to not include any seeds.

3. Whisk the egg yolks and lime zest together in a bowl until tinted light green. This takes about 2 minutes.

4. Beat in the milk, then juice and set aside at room temp till it thickens.

5. Preheat oven to 325 degrees.

6. Pour mixture into tart crusts, bake for 5 minutes until the center is set, but still wiggles when shaken.

7. Remove from the oven and cool to room temp.

8. Refrigerate for at least three hours until well chilled.

9. Serve with whipped cream topping and decorate with a lime wedge.

Makes 8 Tarts


Print Page

Beef Chimichangas

source: Pantry Meals

Easy Fried Burritos
2 cans roast beef with gravy
1/2 package Lawry's taco seasoning
1 (7oz) cans green chilies (or green chili salsa by Ortega, if desired)
2 to 3 tablespoons of salsa--mild or hot, you decide
2 shakes of Worcestershire sauce
8 to 10 flour tortillas (room temperature for easier folding)
Oil or shortening for frying
Mix first five ingredients together in medium saucepan. Simmer about a half hour, breaking up meat and stirring every few minutes. Place a large spoonful onto each tortilla. Fold over the bottom, then one side, then the top of the tortilla. Roll, securing with a toothpick if necessary. Fry in hot oil on all sides until crispy and golden. Drain on paper towels. Serve with salsa and sour cream, if desired.
Homemade tortillas:
2 cups all-purpose or whole wheat flour
1 teaspoon salt
1/4 cup shortening
3/4 cup hot water
Mix together flour and salt. Cut in the shortening using a pastry blender or crisscrossing two knives. Add water and mix until combined. Separate dough into ping-pong shaped balls. Roll with rolling pin in between waxed paper, or flatten between two sheets of waxed paper and two glass pie dishes. Cook over medium heat until one side begins to bubble and underside is turning the slightest gold. Turn for a few seconds to allow other side to get just slightly golden around the bubbles.Print Page

Six Can Chicken Tortilla Soup

Source: Pantry Meals

Six Can Chicken Tortilla Soup (serves 6)
1 (15 oz) can corn, drained
1 (15 oz) can black beans with liquid
1 (10 oz) can diced tomatoes with green chili peppers, drained
2 (14.5 oz) can chicken broth
1 (10 oz) can chunk chicken
Directions: Open cans and dump all ingredients into a pot. Heat until boiling. Reduce heat and simmer 5 to 10 minutes, or until everything is heated through. Enjoy!
Serving suggestions: Serve with crushed tortilla chips and shredded cheese. You could also top this with a spoonful of sour cream if desired.Print Page

Storing Cheese

I heard tonight that you can store cheese - dipped in wax-- on your pantry shelf -- okay, I was told it would last forever, but it seems it might be more like 18 months.

The basic idea is to use cheese wax (or one person used food grade paraffin) and dip 1/2 - let dry then dip the other 1/2. Do at least 3 coats.

Points to remember:
1. store in the size you will use
2. wash and reuse the wax
3. make sure every bit is covered
4. start with mild cheese as it will sharpen noticeably with age.

Here are a few links that teach about this technique:

iprepared.blogspot.com
adventures in self reliance

Or, if you find a great price, by the Tillamook already waxed cheese!

Print Page

Pantry Bag Meals

I got this idea from a soccer mom friend who got the recipes from her cousin (inlaw?).  Anyway.  She makes these bag meals by putting all the ingredients for 10 meals in a box and putting enough for 1 meal in an inexpensive gift bag.  Then when it comes meal time, you grab a bag and you are ready to go.  After dinner -- you refill the bag with more ingredients.

She has 10  each of 10 meals to make 100 meals  or about 3 months worth of dinners.  LOVE IT!  So simple and so organized!

Favorite Bagged Meals-1

Publish at Scribd or explore others: Recipes & Menus food storage

Print Page