Iced Sweetness

Seeing as I had a few bananas just chillin' in the freezer as part of my Banana Reclamation Project, I decided it was time to try making banana ice cream.  It is loads of work and requires tons of ingredients: bananas.  So easy a monkey could follow the recipe below!

1. Slice a ripe banana or two, and place in the freezer for at least two hours (I am lazy and never slice mine, just thaw them a bit to peel and use).  

2. Place in a food processor and pulse-blend until the consistency is like, well, ice cream.

3. Add any accouterments you would like.  We chose Nutella for this batch, and it was fabulous.

4. Let little creatures taste test for approval, or take a big heaping spoon for yourself.

Healthy goodness!  The batch can then be stored in the freezer to harden if needed.  I recommend some slight thawing before serving, however, as it freezes into a banana block:)

Preservation

Not having grown up on the prairie, Grandma Google has become my resource for preserving our bumper crop this year.  On Sunday I harvested parsley, basil, and green onions, and as you can see, the bounty far exceeded the size of a crop dusting plane.  Crazy, I know.

After I washed everything, I dried the herbs in my spinner.  Believe you me, this is one of the best Christmas gifts EVER.  I used to leave them out on paper towels to dry off, and it took FOH-EVA!

I cut up the green onions and placed them in two giant air-tight containers to freeze.  This took quite a long time, and the longer I did it the more I cried, so the ol' onion goggles came out again!

I laid the herbs on baking sheets, no thicker than 1in., and placed them in an OPEN oven at 180º for about 3 hours (2-4 according to Grandma Google).

For the parsley, I cut each leaf bunch separately and placed in an air-tight container.  Took quite a while, and I felt like Mr. Miyagi.

For the basil, I crushed each cluster in an air-tight container.  This method was much faster of course, and incidentally released a great deal of stress:)

Oil-de-lay-he-ho

There are boatloads of different oils with which to cook, but it can be hard to know what oil is good for which purpose.  This Whole Foods article presents a great overview of the sources of various options, as well as how to use them!

Greek Yogurt Muffins

I had been wanting to try these muffins for a few days, and thought I had gathered all of the ingredients.  Clue one to this being an uphill battle should have been my insistence on getting the eggs at the gas station on the corner instead of waiting until my next shopping trip.  And.....as I write this I realize I forgot to add the eggs to the recipe.  Wow.  It's Friday, folks!  Either way, they turned out super yummy, and so I still have to share.

1c plain Greek yogurt

2 ripe bananas

2 eggs

2 cups rolled oats (old fashioned or quick)

1/4 cup brown sugar

1 1/2 tsp baking powder

1/2 tsp baking soda

1/2 cup chocolate chips, mini or regular

1. Preheat oven to 400ºF and prepare muffin pan by either spraying with cooking spray or lining with paper (because there is no oil in the recipe, it is best to also spray paper liners with cooking spray to avoid sticking).  

2. Blend all ingredients except the chocolate chips in a food processor (they also suggest a blender, but that was an EPIC fail, so go right for the big guns) on high until oats are broken down and batter is smooth.  Stir in chocolate chips by hand.

3. Pour batter into prepared pan, filling each cavity about 3/4 full.  Sprinkle chocolate chips on top if desired (I only sprinkled my chips on top, didn't blend them, so it was a bit less cholatey).

4. Bake for 15-20 minutes until they are set and an inserted toothpick comes out clean.  Allow to cool for 10 minutes in pan.  Store in an airtight container for up to a week (if they last that long!).

Yum!

While I was trying to get my food processor to work and losing the chopping blade amidst the gooey ingredients and transferring it out and back in and - to the point Joy - Quinn stealthily grabbed the PAAS egg decorating pens that came with a set a few years back.  We never even used them, but I put them in a bag to save for someday.  I thought they would likely be dried up, and fairly harmless.  WRONG.  They were quite healthy, and containing food coloring that of course is NOT easy to remove.  After scrubbing her face and hands with alcohol and likely removing a layer or two of skin, she still looks like a Smurf.  Awesome.

Substitutions

One of the easiest ways I have found to improve our eating habits has been incorporating small substitutions over time.  Most of the time I didn't even tell the crew what I was doing, and they almost never noticed (with the exception of whole wheat tortillas; Andy's reaction was as though I had asked him to eat his taco from a wool blanket).  Here are some of our standards:

2% plain greek yogurt (I like Fage) instead of sour cream (this was hard to even try, since I liked a little potato with my sour cream, but we made it!)

Olive oil for grilled sandwiches instead of butter

Multi-grain tortillas (I like Mission and LaTortilla Factory), sandwich thins (I like Arnold "Flax and Fiber"), whole wheat pita pockets, or Ezekiel bread (find it in your freezer section) instead of my standard mystery generic "wheat bread" that when I read the label I learned was actually made from white flour, not whole wheat flour

Pita chips and blue corn tortilla chips instead of potato chips (BIG conversion for Andy)

Brown rice, cous cous, or quinoa instead of white rice

Shakeology instead of a handful of candy

Excellent Eggs

Like the lovely tortilla, eggs are another stellar delivery method for healthy ingredients. A low-calorie, high-nutrient food (including a punch of protein, choline, omega-3 fats, and anti-oxidants), eggs are the unsung heroes of the dairy case.

I whipped this together the other night to clean out the fridge before spring break. It included our remaining mushrooms, green onions, and shredded cheese. I then went spelunking in the freezer and found some hash browns from something my mother-in-law made last December when they visited. Yeah, my standards for frozen food storage are low, like subterranean. In general, I add 1c of skim milk for every 4 eggs. The outcome was ruled to be yummy!

PBBCC (Peanut Butter Banana Chocolate Chip) Quesadillas

I've recently discovered that quesadillas are an untapped resource for our family. As one who likes to throw together random ingredients, I think I am really missing out on the power of the tortilla as a delivery method. 

Starting slow and easy, here was our evening snack on Monday (it was taco night - I love a good theme, and I'll ride it to the end). We use whole wheat tortillas that are low cal, low fat, and high fiber. I layered half of one with peanut butter (it's the same color as the tortilla, but it's there), banana slices, and a few semisweet morsels. I heated it in the microwave for about 45 seconds to get it all gooey, and then folded and cut. Heavenly I tell ya. And the kids thought so too, as they shared the one triangle I was willing to unhand.

More to come on the quesadilla front, I am sure of it.

Amazing Avocados

Avocados are actually a type of berry.  While you may not be looking to add them to your next fruit salad, they are something to consider adding to your regular menu.  Rich in folate, copper, vitamin K, and fiber, they are also a great source of beneficial fats.  The unique fats found in avocados have anti-inflammatory benefits and also aid in absorption of fat-soluble nutrients.  A multitude of studies have been done and are underway to evaluate the potential benefits of avocados in regards to heart disease, regulation of blood sugar, and cancer prevention.

It took me a long time to become friendly with avocados because I was not sure how to pick a good one.  And then I was not sure what to do with it besides make guacamole!  Avocados are ripe when they are slightly soft to the touch.  I like to buy them a little firm and let them ripen at home.  They should not have any dark sunken spots or cracks.  To prepare one, slice it lengthwise with a knife and then twist apart the two slices.  Remove the pit and then either peel away the skin or scrape out the inside with a spoon or avocado scoop.  The greatest concentration of carotenoids exists in the dark green flesh just under the skin, and therefore you want to try to get as much of that when scraping or peeling.

I buy one of these dark green babies every week.  I mash it and then add lemon juice for flavor and to slow the oxidation, and then place it in a sealed container in the fridge for the week.  I use it as a spread in multiple ways, from atop a chicken breast to atop a salad to atop a sandwich.  My favorite thing to do is to spread it inside a pita pocket and add hard boiled egg whites and spinach.  The lemon adds a wonderful zing to the butteriness of the avocado, and the eggs and spinach turn it into a rogue egg salad sandwich of sorts.

If your avocado ages faster Benjamin Button in reverse, that's ok.  It is still ok to eat if it is slightly brown, it may just taste more bitter.  However, if the flesh is very dark or stringy, it is not a good idea to eat.  Be careful to also avoid a moldy avocado.  Avocados age fast at room temperature because of their high fat content.  Do not refrigerate an avocado until it is ripe; it can then be stored cold for several days.  It is best to keep avocados whole until use, but if you do slice it, cover the unused portion in plastic and store in the fridge.  I add lemon or lime juice to the exposed flesh, again to slow oxidation.

Lovely Legumes

Legumes are a type of vegetable that includes lentils, beans, and peas.  They are like little nutritious power pods - most are low in fat and cholesterol free, and have high amounts of iron, folate, potassium, and magnesium.  But wait, there's more!  They have fat that is good for our bodies, as well as soluble and insoluble fiber.  And if you are not sold yet on legumes, they are a great source of protein.  If you are trying to avoid the fat and cholesterol of meat in your next meal, legumes are a splendid alternative.

It took me a while to experiment with dried beans and legumes because, well, I can be a lazy cook.  Like stained laundry, most legumes require soaking before cooking (except lentils, split peas, and black-eyed peas).  What a high-maintenance food!  Then I learned that there is a "quick soak" option that does the job in half the time.  Most packages give you instructions for both the traditional and quick methods, but if not, here is a rough guide:

~Slow - I like this method when I have the wherewithal to plan a meal the day before.  In a large pot, combine 10 cups of water with 1 pound of beans.  Cover the pot and refrigerate for anywhere from 4 hours to overnight.

~Quick - Same proportion as above (10 cups of water for 1 pound of beans).  This time bring it to a boil, then cover and set aside to soak for 1-4 hours at room temperature.

After soaking, cook beans according to the package.  They are great in soups, pureed for dips, and tossed on top of a salad.

Now, let's talk about Sassy, the gassy pachyderm in the room.  Beyond having a bucket of Beano on hand, there are a couple of things you can do to reduce gas when eating legumes:

~The indigestible sugar in beans contributes to gas.  To remove some of this sugar, change the water frequently when soaking and do not cook the beans in the same water used for soaking.

~Some of this sugar is removed during canning as well, so try canned legumes.  Just be sure to rinse them prior to use to remove some of the sodium used during processing.

~Beans that have been cooked slowly until tender are easier to digest.


Hummus is another staple in our household, mostly consumed by our son.  It recently occurred to me that I should perhaps honor my Lebanese heritage and try making it myself.  I modified a recipe I found on Mama's Lebanese Kitchen, and it turned out quite well!

1 lb. dried chickpeas
4 garlic cloves, crushed (this depends GREATLY on the size of the cloves.  I ended up using 10 smaller cloves.  Sure, my husband may not want to come near me for a week, but I consider that minor collateral damage.)
8 Tbsp. tahini paste (pureed sesame seeds)
2/3 C lemon juice (I used 1C, but then again I dream of lemon orchards in my sleep)
1/2 to 3/4 tsp. salt

Soak and cook the chickpeas according to the instructions on the package.  Mine were done cooking in a little over an hour.  When they are easy to crush between two fingers, they are ready.  Once cooked, drain the chickpeas and place them in a food processor while still hot.  Add 1/2 to 1C of warm water and grind for 3-5 minutes on low (I don't have speed options on my processor, so no worries if you have a one-size-fits-all gadget).  While still grinding, add the salt, garlic, and tahini.  After the 3-5 minutes, add the lemon juice, and then continue to grind for another couple of minutes.  When done, drag your nice clean finger through the mush for a taste and add more salt, lemon juice, or garlic as needed.  Serve with olive oil and paprika as desired.

As you can see, it yields enough to fill an ambulance.  So if you are having an emergency and don't know what spread on your pita or dip your baby carrot into, give me a call.

 My taste tester said it was a bit too lemony - a comment that resulted in a time out of course.  He later changed his mind, which makes sense as he is my child who asks for lemon juice on his potatoes.

Bodacious Bananas

Bananas have multiple cardiac and gastrointestinal benefits, and they also pack a little punch of power in terms of providing energy to our bodies.  They are a great source of vitamin B6, manganese, vitamin C, fiber, potassium, biotin, and copper.

These golden beauties are a staple in our household.  The juvenile yellow ones hang out on our counter, waiting to be manhandled and devoured by little hands or shred to pieces in a blender for my daily shake.  The lucky few that escape and turn brown are placed in the freezer to be used in whatever recipe I feel like whipping up - a sort of banana reclamation project it you will.  Here is one of our favorite "nanner" recipes!

Easy Peasy Banana Oatmeal Cookies

2 large ripe bananas
1 C of oats (quick or regular; if you use regular it is nice to chop them up a bit for better binding)

That's it.  Two ingredients.  If you are feeling saucy, throw in a handful of raisins, chopped nuts, or chocolate chips (I love to add the tiny semi-sweet chocolate chips), or even 1-2 tsp of cinammon.

Mash the bananas, then stir in the oats until well-mixed.  Add your flare (chocolate, etc.) and mix until a doughy consistency is reached.  Since there is no Banana Law, each fruit is obviously a different size.  If the consistency is too wet, add some more oats.  I always start slow adding the oats so that it doesn't get too dry.

Plop spoonfuls on a greased cookie sheet and bake at 350º for about 15 minutes.  Then step out of the way before your family consumes them like cattle at a trough.

Cottage-Cheddar Puff

My mom did Weight Watchers a handful of times when I was a wee lass.  While on her journey of finding new ways to make me not want to ask what was for dinner anymore, she actually came across some winners in the eyes of my dad and me.  One that I truly fell in love with and asked for years later was this tangy cheese puff.  It now graces my family cookbook as a tattered print-off that I return to when yearning for comfort food.  Because this is an ol' classic, you are stuck with a photo of my very own fluffy masterpiece.  You're welcome.

Note: My puff is slightly green because I used green onions.  Also, I only have 5-oz. ramekins, so you are looking at a half serving.  And, I like to make this the night before so the ingredients have time to mingle with one another and make the dish much tastier.  Plus, who in the world uses a hand mixer before 7 a.m.  Nothing beyond two ingredients is legal that early in the morning.

1/3 C cottage cheese (I recommend 2% - lower in fat, but not non-fat.  Remember, if they remove the fat, they are replacing it with something else to make it resemble the original fatty version, and that something else is typically not natural.)
1 oz. shredded cheddar cheese
2 eggs, separated
1 tsp. minced onion (if you are using dried, reconstitute in 2 tsp. warm water)
1 tsp. Dijon mustard
Dash of Worcestershire sauce

(Makes 2 servings)

Preheat oven to 375ºF. Spray two 10-oz. custard cups with non-stick cooking spray; set aside.

In blender, combine cheeses, egg yolks, onion, mustard, and Worcestershire and process until smooth, scraping sides as necessary.

In small mixing bowl, beat egg whites until stiff but not dry.  Fold 1/3 of cheese mixture into whites, then fold in the remaining cheese mixture.  Spoon half into each sprayed custard cup; place cups on baking sheet and bake until puffs are golden brown (about 25 min.).

Crock Pot Santa Fe Chicken

Any recipe that I can "set and forget" is a winner in my book.  But you find after some time that many crock pot dishes end up tasting the same - some brothy combo of veggies and wet meat.  Be prepared for something different here!  This scrumptious blend makes me feel like I am eating at Chipotle, without the yuppy patrons (yes, that includes me) and over-priced beverages.  I modified a recipe from  "The Lean Clean Eating Machine." (Note: I put in an entire lime...and lots more salsa...and buckets of cilantro.  When in doubt, add lemon or lime and cilantro to just about anything and it is perfection.  Unless you don't like cilantro.  Then I don't even know how to relate to you or my husband, whom I am slowly feeding it to over time so that he no longer notices.  You gotta do what you gotta do.)

1.5 lbs chicken boob
2 small cans diced green chiles
15 oz can black beans
8 oz frozen corn
1 c salsa
1/4 c sliced green onions
2 large garlic cloves, minced
15 oz chicken broth
1 Tbsp cumin
1 tsp chili powder
1 tsp cayenne pepper
1/4 of a lime, juiced
salt and pepper to taste

Place green chilies, black beans, corn, and garlic in the bottom of crock pot and stir to mix.  Add chicken broth.  Place boobs on top and season with spices.  Pour salsa and lime juice over chicken.  Cook for 4-6 hours on high or 8-10 hours on low.  When done, shred chicken using cooking shears while in pot, or remove boobs and shred in separate bowl and then return them to the pot.  Add salsa to the mixture if it is too runny.  Serve with cilantro on top.  I also add a dollop of plain Greek yogurt (I prefer Fage 2% - again, fat free is typically supplemented with unnatural ingredients.  This has completely replaced sour cream in our household!).

Avocado Egg Salad

A surprisingly tangy and creamy alternative that is packed with the power of avocados.  The lemon juice keeps the avocados from oxidizing, so this yummy blend lasts in the fridge for several days and many happy lunches.  Below is my modified version of a recipe from "Two Peas and their Pod."

2 hard boiled eggs, chopped
2 hard boiled egg whites, chopped
2 small avocados, pitted and peeled
1 Tbsp plain Greek yogurt
1.5 Tbsp fresh lemon juice (add more if you want to ensure oxidation prevention, or if you LOVE lemons like I do)
2 Tbsp chopped green onion
1/2 tsp Dijon mustard
salt and pepper to taste

Combine all ingredients and mash with potato masher or fork.  Season with salt and pepper to taste.  I like to eat mine with spinach in a whole wheat pita or open face on Ezekiel bread!