Buckwheat groats and Apples

This is a very hearty breakfast dish, like a hot cereal. I have it with a side of eggs. Great for cold winter mornings!

Buckwheat groats are a nice non-wheat grain alternate (it is actually a fruit).

Here is an article about buckwheat and its benefits:

http://www.healthyreader.com/the-health-benefits-of-buckwheat/

I found them at Whole Foods Market in the bulk section.

This recipe makes 4 servings

1c buckwheat
1/2 tsp coconut oil
1/2 tbsp cinnamon
2c water
1 tsp vanilla
12 oz chopped apple (about 2 medium apples)

in a medium nonstick saute pan , heat the coconut oil over med heat, then add the buckwheat groats, cook and stir to roast them to an even brown (chestnut) color, adding the cinnamon when they begin to brown. Once the groats are evenly toasted, add the 2 cups water and the vanilla, bring to a boil, then reduce heat to low and cover, stirring occasionally, for about 8 minutes, then stir in apples, cover and cook 2 more minutes (groats should absorb water and become tender but still chewy).

one serving is 7.5oz or a medium packed cup and a loosely packed quarter cup.

Brown Rice Stuffing

I love stuffing but wheat doesn't love me! this is made from ingredients on my current plan, if you have different stuffing add-ins that you love, feel free to add them in, nuts or raisins or lean sausage would all be yummy.

This makes 5 servings for my current calorie allowance.

Ingredients:

5 tsp olive oil
2 1/2c chopped celery
1 2/3c chopped green onions (I chopped 3 bunches)
1 tbsp garlic
1 tbsp dried parsley
1 tsp dried sage
1/2 tsp dried thyme
1/4 tsp dried rosemary
1/4 tsp black pepper
1/2 tbsp paprika

4c cooked brown rice

1c chicken broth or boullion

In a medium nonstick pan, heat olive oil over medium heat. add celery and saute until satrting to soften. Add green onions and herbs/spices and saute 2 minutes. Add rice and stir and cook to blend and heat through. Add broth and cover, turn heat to low and cook 5 minutes, until rice fluffs up and softens. Salt to taste.

1 serving is about 7 1/4 oz or just over a cup.

Saag (Indian Spinach)

This is one of my favorites at the Indian Restaurant. I change the ingredients a little, depending on what I have on hand, but its is a tasty way to get more vegetables. I will write the original recipe and put my changes in parenthesis next to it. This recipe if from Madhur Jaffrey's World Vegetarian. The original rceipe includes homemade Indian Cheese, I don't use that. This recipe is great over brown rice with chicken.

1 3/4 lbs fresh spinach, trimmed, washed and coarsely chopped
2 tbsp dried fenugreek leaves (I just used a little ground fenugreek, it has a very strong flavor, maybe 1/2 tsp)
1 fresh hot green chile, coarsely chopped (or half a small can of chopped green chilies)
1 tsp cornmeal
3 tbsp peanut or canola oil (I use coconut oil and just 1/2 tbsp)
1/4c finely chopped onion
1-inch piece of ginger root, peeled and finely grated to a pulp (I buy pre-mashed ginger in a jar, use 1 tbsp)
1c finely chopped tomatoes (I use canned most of the time)
1 1/4 tsp salt
1 1/2 to 2 tsp roasted cumin seeds (I use ground cumin, 1 1/2 tsp)
1/4 tsp cayenne powder
1/4 tsp ground cinnamon
Indian cheese (look up a recipe, lol)

bring 1c water to a boil in a large pan, ad the spinach, fenugreek and green chile. Cover the pan and cook gently 25 minutes. Now mash the spinach with a wooden masher or potato masher until you have a coarse puree. Blend in the cornmeal and cook gently for another 5 minutes, stirring occasionally.

In a separate frying pan, heat the oil over med-high heat. When hot, add the onion and stir and fry until it begins to brown. add the ginger and stir once or twice, then ad the tomatoes and cook for 10 minutes over low-med heat until the color of tomatoes intensifies. Stir the tomato mixture into the spinach mixture, then add the salt, roasted cumin, cayenne and cinnamon and stir to mix. Cook gently for five minutes. Serve hot.

Simple ways to sneak more vegetables into your day

Sometimes getting all the vegetables recommended daily is a struggle. Turning to V8 or other juice blends is just a source of empty calories without the benefit of the fiber and work your body has to do working on whole foods. Here are some ways I incorporate veggies into my meals to get all the nutrients and fiber and immune boosting benefits they offer:

Spinach - you get a giant bag from Costco and then it goes bad before you use it up, right? Take a little time to saute it all up -

Heat a little olive oil in a pan and add some garlic, chop the spinach and add it to the warm pan, cooking and stirring until wilted - now you can bag it and freeze it or add it into other meals you are prepping.

Ways I use cooked spinach include:

• add to eggs when scrambling, or as an omelette filling
• mix into spicy black beans http://harddogfitness.blogspot.com/2011/11/black-beans-and-spinach.html
  
• puree and add to meat before making turkey burgers, it keeps them moist and yummy
• add to brown rice or quinoa when reheating
• make a batch of Saag http://harddogfitness.blogspot.com/2011/11/saag-indian-spinach.html
• have a salad and include spinach in the greens

Use Salsas and Pico de Gallo as a topper on things like burgers, salads, rice, baked potatoes

Store bought ones are good, just watch the ingredients, make sure you get fresh salsa with little or no added sugar and real ingredients.

Here are some recipes I have made, this Pico de Gallo was my go-to topper for everything for a long time!

http://harddogfitness.blogspot.com/2011/01/pico-de-gallo.html

http://harddogfitness.blogspot.com/2011/07/2-summery-salsas.html

Chop up your favorite vegetables and keep them in containers in the fridge for fast and easy additions to meals - I keep chopped zucchini, chopped onions, chopped broccoli in containers ready to throw into stir fries or saute up with grains and meat anytime.

Stir Fry is a great way to get a bunch of veggies in - you can buy pre-cut bags of mixed stirfry veggies, or buy all your favorites and pre-chop them to have on hand!

One of my favorite go=to snacks is baggies of chopped cucumber and celery and carrot chunks. crunchy and re-hydrating and cool, easy finger food.

Pre-bake sweet potatoes or yams for a quick addition to any meal. I cook them in batches and store them in the fridge in a big baggie, so all I have to do is weigh out the amount i need for a meal and reheat for a minute in the microwave. Yummy with just a little pepper ;)

Bags of pre-cut vegetables are a little more expensive, but you can't beat the convenience. Anytime you want a crunchy, flavorful snack, instead of chips grab your bag of mixed broccoli, carrots, cauliflower (whatever your favorites are) Walden farms makes some great no-calorie dressing that taste great as dips.

Well, I hope this helps! Eat your veggies - the metabolism and immune boosting benefits can't be beat!

Turkey Lettuce Wraps

This is the first attempt at making Asian Style Lettuce Wraps...

This makes about 3 servings Turkey

1lb lean ground turkey
1-2 tbsp minced ginger, depending on how much you like ginger
1-2 tbsp minced garlic (I love garlic)
pinch red pepper flakes
1/2 tbsp soy sauce
1 tbsp cooking sherry
1/2 tsp five spice powder
1/2 tsp dark sesame oil
dash of hot sauce to taste


Shredded carrot
Finely chopped cucumbers

butter lettuce leaves or bibb lettuce leaves, rinsed and dried for wrapping (we eat about 2oz per person)

Preheat large nonstick pan, add turkey and break it up with a spatula as it cooks, add spices and seasoning as it cooks. Cook, stirring until turkey is done through, 10-15 minutes.

Serve with shredded carrots and chopped cucumbers , grab a little carrot, a little turkey and a little cucumber, wrap in a lettuce leaf and enjoy - you could also serve with roasted, chopped peanuts and hoisin or hot sauce of your choice, depending on your eating plan.
YUMMMMMMY

Pumpkin Pancakes

Pumpkin pie flavored pancakes - what a great fall breakfast!

Serves 2

mix together in a medium bowl:

1c old fashioned oats
1/2c water
1c pumpkin puree
6 egg whites
1oz raisins
1/2 tsp salt
2 tbsp splenda
1 tbsp pumpkin pie spice
1 tsp vanilla

mix well to blend and let sit 10 minutes to soften the oats a little.

While mixture sits, preheat a large non stick pan or griddle over med heat.

Scoop into pan using a 1/4c measure or ladle, cook until browned lightly on one side, flip and cook until firm/cooked through.

These smell amazing and taste delicious!

if you eating plan allows, have topped with reddi=whip or sugar=free syrup, but they are good all on their own, too! :)

Black Beans and Spinach

another quick and tasty side dish.

makes one serving (you could multiply everything for more servings at once..)

1/4 tsp olive oil
1oz chopped onion
1 oz chopped baby spinach
1/2 tsp minced garlic
1/2c black beans, drained
hot sauce of choice, to taste

heat med nonstick pan over med heat. add olive oil and heat, then add onion, cook until tender, starting to brown, add spinach, when it has wilted, add garlic, stir and cook one minute. Add beans. stir and cook 1-2 minutes to heat through, then add hot sauce.

yummy