Spaghetti squash is one of my favorite vegetables. It doesn't have a strong vegetable taste or smell like regular squash does, and it tastes great with butter and a little salt.
Notice how good it is for you. A 4-oz. serving has only 37 calories. It's low in saturated fat and cholesterol, and a good source of niacin, vitamin B6, pantothenic acid, potassium, dietary fiber and vitamin C.
The next time you make spaghetti sauce, cook up a spaghetti squash instead and use the strands for the spaghetti noodles.
You can make a lasagna-like dish with it:
Cheesy Spaghetti Squash with Vegetables
Serves 6-8.
1 spaghetti squash, cooked and separated into strands
1 yellow onion, diced
1 red bell pepper, chopped
1 yellow bell pepper, chopped
1-2 T. olive oil or Omega Nutrition coconut oil (doesn't have coconut taste)
1 lge. can (28 oz.) crushed tomatoes
3 cloves garlic, minced
1/2 tsp. oregano
1 tsp. basil
1 cup mozzarella cheese, grated
1/2 cup Parmesan cheese
Preheat oven to 375 F. Mix the mozzarella and Parmesan cheeses together and set aside. Heat oil in a skillet and add the onion, peppers and garlic. Sauté over medium heat for about 5 minutes. Add crushed tomatoes and basil.
Simmer uncovered for about 15 minutes. Mix squash well with the cooked vegetables and put half in the bottom of 9 x 13 inch pan. Top with half the cheese mixture, followed by the other half of the squash mixture, then the rest of the cheese. Bake for 30 minutes or until cheese is slightly browned and bubbly. Let cool for a few minutes before serving. (Adapted from FabulousFoods.com).
Or try this:
Spaghetti Squash Cakes
2 eggs
¼ cup flour
2-3 cloves of garlic
1 ½ cups of cooked spaghetti squash
¼ cup finely diced red pepper
¼ cup finely diced yellow pepper
¼ cup finely diced sweet onion
Salt & Pepper
Some type of grease
Whisk egg whites and flour in a large bowl to make the batter.
Grate garlic into the batter. Add remaining ingredients and sprinkle
with salt and pepper. Mix well.
Grease and heat a large skillet over medium high heat. Using about ¼ cup of the batter, plop on the skillet and flatten with a spatula.
Cook for about 3-5 minutes on each side until the squash cake no longer sticks to the pan and becomes golden brown. Batter makes about 8 cakes.
Adapted from greenlitebites.com.
Spaghetti Squash Storage Facts:
Store at room temperature for about a month. Cooked spaghetti squash freezes well. Partially thaw before re-using, then steam for five minutes, till tender but firm.
Ways to Cook Spaghetti Squash:
You can remove the seeds either before or after cooking.
Bake It -- Pierce the whole shell several times with a fork and put in a baking dish. Cook squash at 375°F about an hour or until the flesh is tender.
Boil It -- Boil a large pot of water, drop in the squash, and cook for 20 to 30 minutes, depending on the size. It's done when a fork can easily go into the flesh.
Crock-Pot - Pick a small enough spaghetti squash that it will fit into your crockpot. Add 2 cups of water. Pierce the whole squash several times with a fork, add it to the crock-pot, then cover and cook on low for 8 or 9 hours.
Once the squash is cooked, pull a fork lengthwise through the flesh to separate it into long strands.
Note: Spaghetti squash can be microwaved, but I'm becoming convinced that, regardless of what the experts say, microwaving alters food into an unnatural, non-health-producing state. The Soviet Union banned microwaves in 1976. See my article on microwaves on my other blog (denisehokiepokie.blogspot.com).
Saturday, July 12, 2008
Friday, July 11, 2008
Coleslaw
1 cup of cabbage contains 50% of your daily value of vitamin C, 90% of Vitamin K, and more than 3 grams of fiber.
Mix the following:
1/3 cup sugar
1/2 tsp. salt
1/8 tsp. pepper
1/4 cup milk
1/4 cup buttermilk
(or milk with a couple teaspoons vinegar or lemon juice in it, allowed to stand)
1/2 cup mayo
1/1 2 T. apple cider vinegar
2 1/2 T. lemon juice
Add:
1 head cabbage, finely chopped
1/2 cup carrots, finely chopped
Cover and refrigerate before serving.
Mix the following:
1/3 cup sugar
1/2 tsp. salt
1/8 tsp. pepper
1/4 cup milk
1/4 cup buttermilk
(or milk with a couple teaspoons vinegar or lemon juice in it, allowed to stand)
1/2 cup mayo
1/1 2 T. apple cider vinegar
2 1/2 T. lemon juice
Add:
1 head cabbage, finely chopped
1/2 cup carrots, finely chopped
Cover and refrigerate before serving.
Tuesday, July 8, 2008
Beans and Rice
Beans and Rice
Check out these two staples of the world, which are actually better for you together than separately. These two wonders of the world are very inexpensive and they also make up a large part of the diet of some of the world's most long-lived peoples.
Beans sometimes aren't too popular because they contain enzymes that cause gas. However, there are some ways around the "gas" problem.
You can take "Beano" to avoid the problem completely.
Soak your beans overnight, and change the water from time to time. This will help get rid of the indigestible complex sugars that cause the gaseous problems in your intestines.
Cook your beans thoroughly, until they can be easily mashed with a fork. They're less salty and taste better if they're not canned, anyway.
Some beans are easier to digest than others. Certain varieties, such as anasazi or azuki beans cause less flatulence, as opposed to navy beans and soybeans, which are harder to digest.
The more you eat beans, the less of a problem you will have, because your body will adapt.
Why eat beans? There are so many varieties, there are a lot of ways to eat them, and they're full of protein and other good stuff. Plus they fill you right up.
One thing I didn't know is that if you buy your beans fresh, they are much easier to cook and softer. If your beans are decades old, they'll stay nice and hard.
So that's beans. Now, rice...
Brown rice is a whole lot more healthy to eat than white rice. In fact, you will probably avoid some disease if you eat the brown kind instead of the white kind, because you'll be getting so much more of what your body needs. (This is the same thing as eating the whole wheat grain instead of processed white flour).
Brown rice doesn't store as well, that's why I keep mine in the freezer. It also takes longer and needs more water to cook. Regular white rice can be made in 20 minutes using twice as much water as rice and a little salt (1 tsp. or less per cup of rice).
I make as much brown rice as I need for the week all at once. It takes about 45 minutes and 2 1/2 cups of water per cup of brown rice.
I throw mine in the rice cooker with 1/2 - 1 tsp. salt per cup of rice, and just set the timer. (You can also add a tablespoon of butter (not margarine) for more flavor). But you don't need a rice cooker. You can bring the rice to a boil, turn it down to simmer, and cook it that way.
When the timer goes off, I check to see if all the water's been absorbed and there are "pockets" dotting the rice. I unplug the rice cooker as soon as it's done so it doesn't keep cooking. Or take it off the electric burner.
Some ideas:
Saute onions and garlic together. Add to a can or two of beans. Add garlic powder, onion powder, salt and pepper, and serve over rice. This is very cheap and very good for you. Commercial red beans and rice taste good but they are so salty!
Homemade red beans and white rice:
Saute a can or two of red beans in olive oil with onions, garlic, and a little salt. Add two cups of rice and 4 cups of water. Add a heaping teaspoon of chicken broth powder or veggie broth powder. Cover and cook 20 mins. Fluff with a fork. Serve with salsa and any other veggies you want.
Refried beans & rice: Take a can of (no-fat) refried beans and add an equal amount of salsa. Add a 10 oz. package of frozen vegetables, such as green peas. Cook until heated. Serve over toast or rice.
Refried beans and rice and cheese: Heat up some refried beans with some garlic powder. Serve with rice. Melt some cheddar cheese over all of it.
Of course, all of these meals will be more healthy if you eat them with a large green salad. If anyone has a way of making beans and rice that they like, please tell me what it is. Thanks.
Check out these two staples of the world, which are actually better for you together than separately. These two wonders of the world are very inexpensive and they also make up a large part of the diet of some of the world's most long-lived peoples.
Beans sometimes aren't too popular because they contain enzymes that cause gas. However, there are some ways around the "gas" problem.
You can take "Beano" to avoid the problem completely.
Soak your beans overnight, and change the water from time to time. This will help get rid of the indigestible complex sugars that cause the gaseous problems in your intestines.
Cook your beans thoroughly, until they can be easily mashed with a fork. They're less salty and taste better if they're not canned, anyway.
Some beans are easier to digest than others. Certain varieties, such as anasazi or azuki beans cause less flatulence, as opposed to navy beans and soybeans, which are harder to digest.
The more you eat beans, the less of a problem you will have, because your body will adapt.
Why eat beans? There are so many varieties, there are a lot of ways to eat them, and they're full of protein and other good stuff. Plus they fill you right up.
One thing I didn't know is that if you buy your beans fresh, they are much easier to cook and softer. If your beans are decades old, they'll stay nice and hard.
So that's beans. Now, rice...
Brown rice is a whole lot more healthy to eat than white rice. In fact, you will probably avoid some disease if you eat the brown kind instead of the white kind, because you'll be getting so much more of what your body needs. (This is the same thing as eating the whole wheat grain instead of processed white flour).
Brown rice doesn't store as well, that's why I keep mine in the freezer. It also takes longer and needs more water to cook. Regular white rice can be made in 20 minutes using twice as much water as rice and a little salt (1 tsp. or less per cup of rice).
I make as much brown rice as I need for the week all at once. It takes about 45 minutes and 2 1/2 cups of water per cup of brown rice.
I throw mine in the rice cooker with 1/2 - 1 tsp. salt per cup of rice, and just set the timer. (You can also add a tablespoon of butter (not margarine) for more flavor). But you don't need a rice cooker. You can bring the rice to a boil, turn it down to simmer, and cook it that way.
When the timer goes off, I check to see if all the water's been absorbed and there are "pockets" dotting the rice. I unplug the rice cooker as soon as it's done so it doesn't keep cooking. Or take it off the electric burner.
Some ideas:
Saute onions and garlic together. Add to a can or two of beans. Add garlic powder, onion powder, salt and pepper, and serve over rice. This is very cheap and very good for you. Commercial red beans and rice taste good but they are so salty!
Homemade red beans and white rice:
Saute a can or two of red beans in olive oil with onions, garlic, and a little salt. Add two cups of rice and 4 cups of water. Add a heaping teaspoon of chicken broth powder or veggie broth powder. Cover and cook 20 mins. Fluff with a fork. Serve with salsa and any other veggies you want.
Refried beans & rice: Take a can of (no-fat) refried beans and add an equal amount of salsa. Add a 10 oz. package of frozen vegetables, such as green peas. Cook until heated. Serve over toast or rice.
Refried beans and rice and cheese: Heat up some refried beans with some garlic powder. Serve with rice. Melt some cheddar cheese over all of it.
Of course, all of these meals will be more healthy if you eat them with a large green salad. If anyone has a way of making beans and rice that they like, please tell me what it is. Thanks.
Monday, July 7, 2008
Fajitas
Have some cooked chicken on hand, or buy one already cooked.
Cut or tear off bite-size pieces of cooked chicken or turkey; set aside.
Chop up 2 cloves of garlic; set aside.
Wash and chop a fistful of cilantro.
Cut 2 onions (yellow or red) in quarters and take the pieces apart.
Cut 1½ big red bell peppers into long strips.
Mix together:
1½ tsp. cumin
1½ tsp. paprika
1½ tsp. onion salt
1½ tsp. chili powder
Coat the meat with the seasonings and throw it in the pan with the garlic.
Cook for a couple minutes, then toss in the onions and red peppers.
Cook for 4-6 minutes.
In the meantime, mix 1-2 cubed avocados with blue cheese dressing.
Fill tortillas with meat, veggies, avocadoes and condiments such as hot sauce, salsa, sour cream, lettuce, etc.
This meal was very popular at my house.
Cut or tear off bite-size pieces of cooked chicken or turkey; set aside.
Chop up 2 cloves of garlic; set aside.
Wash and chop a fistful of cilantro.
Cut 2 onions (yellow or red) in quarters and take the pieces apart.
Cut 1½ big red bell peppers into long strips.
Mix together:
1½ tsp. cumin
1½ tsp. paprika
1½ tsp. onion salt
1½ tsp. chili powder
Coat the meat with the seasonings and throw it in the pan with the garlic.
Cook for a couple minutes, then toss in the onions and red peppers.
Cook for 4-6 minutes.
In the meantime, mix 1-2 cubed avocados with blue cheese dressing.
Fill tortillas with meat, veggies, avocadoes and condiments such as hot sauce, salsa, sour cream, lettuce, etc.
This meal was very popular at my house.
Sunday, July 6, 2008
Sweet Potatoes on the Side
Sweet potatoes are very good for you, helping to maintain the electrolyte balance in your cells and helping to regulate your heart and blood pressure.
A medium sweet potato has 130 calories and, if you eat it with the skin, has more fiber than oatmeal. It also has potassium, vitamin B-6, vitamin A, some iron and copper.
Sweet potatoes are actually better for you than yams, but if that's all you can find, they're still good for you.
When I was an exchange student in Japan, vendors would sell the school kids
hot sweet potatoes on a stick for a snack. They tasted great.
If you already have the oven going at 350 degrees, it is so easy to just toss in a couple sweet potatoes right onto the rack and bake them for 40-50 minutes. Just put a pan underneath the rack to catch any drippings. When your sweet potatoes are done, add a little butter and brown sugar. They are yummy!
A medium sweet potato has 130 calories and, if you eat it with the skin, has more fiber than oatmeal. It also has potassium, vitamin B-6, vitamin A, some iron and copper.
Sweet potatoes are actually better for you than yams, but if that's all you can find, they're still good for you.
When I was an exchange student in Japan, vendors would sell the school kids
hot sweet potatoes on a stick for a snack. They tasted great.
If you already have the oven going at 350 degrees, it is so easy to just toss in a couple sweet potatoes right onto the rack and bake them for 40-50 minutes. Just put a pan underneath the rack to catch any drippings. When your sweet potatoes are done, add a little butter and brown sugar. They are yummy!
The Cilantro Soup Version of Green Chili-Chicken Stir-Fry (below)
Did you know that cilantro helps you get rid of heavy metals in your body?
It also tastes great if you don't overdo it.
This is a good recipe for leftover chicken, but it actually tastes good
without any chicken.
In a little chicken broth, fry any vegetables you want in your soup, such as
red and yellow peppers, red or white onions, garlic, kale, etc.
Now you have two options. You can just add all the following ingredients and have a nice, clear broth, or you can throw all the following ingredients (a little at a time) in the blender, and blend it all up together. Whatever you do, don't boil the soup, because sour cream curdles when it's boiled.
Ingredients:
Your cooked veggies & the chicken broth you cooked them in
1 really large can (and maybe more), or 4-6 small cans of chicken broth
1 can diced tomatoes and green chilies
Opt.: 1 large can diced tomatoes - taste first - you might have to add a lot more chicken broth to balance it out
1 can black beans
1 can great northern beans
Blackened seasoning & salt to taste (note: some blackened seasonings are mild, and some are quite hot - be careful)
Small chicken chunks - a cup or two, or none, or as much as you want in your soup
1/4 cup cilantro, chopped
1 cup sour cream, or more, or less
I usually blend at least the cilantro and the bigger chunks of veggies and chicken.
If you don't blend it, it will look nice and clear and edible.
It you do blend it, it will taste REALLY good, but it won't look so great.
Your choice!
It also tastes great if you don't overdo it.
This is a good recipe for leftover chicken, but it actually tastes good
without any chicken.
In a little chicken broth, fry any vegetables you want in your soup, such as
red and yellow peppers, red or white onions, garlic, kale, etc.
Now you have two options. You can just add all the following ingredients and have a nice, clear broth, or you can throw all the following ingredients (a little at a time) in the blender, and blend it all up together. Whatever you do, don't boil the soup, because sour cream curdles when it's boiled.
Ingredients:
Your cooked veggies & the chicken broth you cooked them in
1 really large can (and maybe more), or 4-6 small cans of chicken broth
1 can diced tomatoes and green chilies
Opt.: 1 large can diced tomatoes - taste first - you might have to add a lot more chicken broth to balance it out
1 can black beans
1 can great northern beans
Blackened seasoning & salt to taste (note: some blackened seasonings are mild, and some are quite hot - be careful)
Small chicken chunks - a cup or two, or none, or as much as you want in your soup
1/4 cup cilantro, chopped
1 cup sour cream, or more, or less
I usually blend at least the cilantro and the bigger chunks of veggies and chicken.
If you don't blend it, it will look nice and clear and edible.
It you do blend it, it will taste REALLY good, but it won't look so great.
Your choice!
Green Chili-Chicken Stir-Fry
In a frying pan, make a sauce of:
1 can green chilies
1 can chicken broth
In the sauce, saute the following:
2 T. red onion slices
1 cup red, orange or yellow pepper slices
3 little stalks kale
Add and heat together:
1 cup cooked, diced chicken
1 can great morthern or black beans
2 T. fresh chopped cilantro
Sprinkle blackened seasoning on top. Eat alone or on cooked brown rice.
Can add sour cream on top.
1 can green chilies
1 can chicken broth
In the sauce, saute the following:
2 T. red onion slices
1 cup red, orange or yellow pepper slices
3 little stalks kale
Add and heat together:
1 cup cooked, diced chicken
1 can great morthern or black beans
2 T. fresh chopped cilantro
Sprinkle blackened seasoning on top. Eat alone or on cooked brown rice.
Can add sour cream on top.
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