Ingredients: 

Chicken breast, 1

Vegetable oil, 1 T

Red bell pepper, 2 T

Green onion, 2 T

Frozen corn, 1/3 cup

Black beans, ¼ can

Frozen spinach, 2 T

Fresh jalapenos, diced, 2 T

Fresh Italian parsley, ½ T

Cumin, ½ t

Chili powder, ½ t

Cayenne pepper, a dash

Pepper jack cheese, shredded, 1 cup

Flour tortillas, 6”-7”, 5

What To Do: 

Finished Product:  

Flautas are small, flute-shaped tacos that typically consist of a small tortilla, rolled up with some type of filling (usually beef or chicken).  Breakfast flautas, vegetable flautas, and even dessert flautas are alternatives.

One day, while perusing the ice cream aisle on my weekly grocery store visit, I happened upon the frozen yogurt freezer. As I was comparing the labels, it was apparent that the frozen yogurt was a better choice, calorie-wise, so I decided to give it a try. I’m not going to try and say that frozen yogurt is just as good as regular ice cream, because in my opinion it isn’t, however it does taste VERY good. If you’ve never tasted frozen yogurt, let me try to describe it for you. The consistency is the same as frozen ice cream, so texture isn’t an issue when switching. The taste is actually sweet, and they offer a lot of different flavors as well. For example, the brand that I bought was Kemp’s Fro Zing, and they offer flavors such as Raspberry Vanilla, Mixed Berry Vanilla, Cherry, Strawberry, Mango Peach, Blueberry, Pomegranate Blueberry, and Cherry Vanilla. I’ve tried a few of these flavors, and they are delicious.

When it comes to choosing a brand of frozen yogurt, make sure to look at the ingredient label. Some brands will kill off the live active yogurt cultures during the freezing process, yet some brands will keep them intact. You’ll want to choose a brand that has the live active yogurt cultures intact, because these are very good for the body’s digestive system; they benefit us the same way as regular yogurt does. Kemps is the only brand I’ve tried personally, and they do keep those cultures intact; I’d recommend trying Kemps if it’s available in your area.  This is what it will look like on the ingredients label:

Ingredients: CULTURED NONFAT MILK, NONFAT MILK, HIGH FRUCTOSE CORN SYRUP, BLUEBERRY BASE (HIGH FRUCTOSE CORN SYRUP, SUGAR, WATER, CORN SYRUP, BLUEBERRY PUREE, NATURAL FLAVORS, CITRIC ACID), CORN SYRUP, SUGAR, CREAM, MALTODEXTRIN, LACTIC ACID, TAPIOCA STARCH-MODIFIED, MONO & DIGLYCERIDES, LOCUST BEAN GUM, CELLULOSE GUM, GUAR GUM, LIVE ACTIVE YOGURT CULTURES, CARRAGEENAN.

When comparing calories and health value, frozen yogurt is the way to go. Comparing a serving of Blue Bunny Vanilla ice cream to Kemps Fro Zing Vanilla frozen yogurt, the difference is staggering:

As you can see, frozen yogurt is much healthier than traditional ice cream, containing less overall calories, calories from fat, total fat, cholesterol, and sodium than ice cream contains. So, after all is said, which do you prefer, ice cream or frozen yogurt? Leave it in the notes!

Now the first question is, what kind of cheese to stuff inside? Any cheese will taste great, I’ve used many different kinds making these burgers over time (I’ve used pepper jack, cheddar, white cheddar, monterey jack, etc) but nothing comes close to the salty, mouth-watering flavor of feta cheese (at least, for me and my taste preferences). Next, what type of bun? I personally like a softer bun; I don’t like having to bite into a hard bun (like ciabatta) and have to concentrate more on chewing than actually tasting the burger. I used soft, sweet Hawaiian buns, which turned out to be a great choice; they’re very soft, with a hint of sweetness (also, they’re nice and thick, so the ratio of meat to bun is perfect).

Ingredients:

2 medium yellow onions, sliced

2 tbsp olive oil, plus more for brushing

2 lbs ground hamburger (any fat ratio, I used 80/20)

1 tsp paprika

1 tsp cayenne pepper

Salt & pepper

2 tbsp green bell pepper, diced

8+ oz feta cheese, crumbled

4 large leaves iceberg lettuce

4 Hawaiian hamburger buns, cut in half

What to do:

Finished product:

It is believed that the sheep’s milk cheese that Polyphemus the Cyclops made in his caves in Homer’s ‘Odyssey’ was most likely an early form of feta cheese.

*From the recipe archives; originally posted April 19th, 2010.

Ingredients:

2 tbsp olive oil

4 boneless, skinless chicken breasts (about 1 ¾ lbs) cut into small pieces

1 small yellow onion, chopped

1 cup sliced carrots

2 ½ cups zucchini, sliced

2 (14.5 oz) cans diced tomatoes (I used the kind w/ basil, garlic, & oregano)

2 (14.5 oz) cans chicken broth  

A parmesan rind, if you have one

Grated parmesan for garnish

What to do:

Finished product:

1) The ancient Greeks called the carrot a ‘philtron’ which translates to ‘love charm;’ they believed that carrots made both men & women more amorous.

2) Hippocrates recommended women eat carrot seeds to prevent pregnancy, and some modern studies indicate some validity to this; eating carrot seeds after intercourse may prevent the egg implantation process & block progesterone synthesis.

3) Several USDA studies show that 7 ounces of carrots consumed every day for three weeks lowered cholesterol levels by 11%.

This dish, specifically, is an adaptation on Sunny’s original that I tried when I first discovered the wonders of shepherd’s pie. I kicked up the flavor level on the mashed potatoes, adding cheese and green onions; I left the skins on the potatoes to not only give it a little extra flavor, but also to add to it’s nutritional value.  I kept the vegetables as they were, but they could be substituted with almost any other vegetables; I’ve heard the original version (from England, I believe) is made with peas and carrots; I bet corn would be tasty as well.  Every ingredient in this recipe could be personalized in some way, and changed to fit your taste preferences, so if you’re not crazy about it, read it through and get creative, it’ll still turn out great!

This is one of those dishes I like to make on a Monday night (Monday is my last day off of the weekend, then it’s back to work Tuesday through Friday), because I get to spend some time in the kitchen, and I have leftovers for a couple of extra meals.  Shepherd’s pie is great when refrigerated and reheated; it’ll keep for a few days, if there’s any left!

Originally posted December 2nd, 2010.

Ingredients:

2-3 lbs red potatoes, washed and cut into chunks (you can peel them if you prefer, but I’d recommend leaving at least most of the skins on; choose your amount, depending on how thick you want this layer to be)

2 cloves garlic, smashed

Salt & pepper

6 tbsp unsalted butter

½ cup heavy cream

½ cup parmesan cheese, grated

2 scallions, chopped

2 tbsp vegetable oil

1 ½ lbs ground beef

2 tsp Worcestershire sauce

½ tsp cayenne pepper

2 tbsp tomato paste

½ cup low-sodium beef broth

1 medium yellow onion, chopped

1 red bell pepper, julienned*

2 zucchini, julienned*

2 medium carrots, peeled & grated

1 tsp paprika

4 ounces Havarti or mozzarella cheese, grated

Optional: sour cream and/or Tabasco sauce, for garnish

**I julienned, then cut each piece into three (pictured below)

What to do:

Optional garnish: sour cream and/or Tabasco sauce.  Enjoy!

Finished product:

The term cottage pie emerged in 1791, when potato was being introduced as an edible crop affordable for the poor. Shepherd’s pie appeared in the 1870s; the principal ingredient being lamb (hence shepherd); since then both terms have been used synonymously, regardless of whether the principal ingredient was beef or lamb.

The idea for these little delights came to me out of nowhere. I was sitting in the living room, in front of my laptop, writing an essay for my English class, I believe. I was thinking about these amazing quesadillas I had eaten a few days prior, at a little bar restaurant called Ralph’s in downtown La Crosse, where I live. These quesadillas are fantastic. They’re made with homemade spinach tortillas, so they’re green in color and full of flavor. They’re packed to the brim with delicious shredded chicken, melted cheese, spicy jalapeño peppers, salty black olives, and crisp green peppers. To really give it something extra, the dish is served with homemade guacamole, fresh salsa, and sour cream with tortilla chips on the side. Not to mention, they’re huge. My boyfriend and I always have to split an order, because it’s impossible for one normal sized person to take them down. So, having eaten them a few days earlier, I was still thinking about them. I was daydreaming, and a magazine cover caught my eye. It was the June 2011 issue of Cooking Light; this issue has a burger on the front cover, with blue cheese mayo on top. The combination of thinking about those quesadillas and seeing this cover gave me the idea to try a quesadilla themed burger.

I had never tried to cook with ground chicken before making these burgers, and to be honest, I was somewhat hesitant. I’ve heard that ground poultry can get somewhat dry if it isn’t cared for properly, and I really wanted to make something spectacular. So, to combat the fear of dryness, I added an egg and some breadcrumbs to the meat, along with some lime juice to give it some more flavor and moisture. I went easy on the spices, just adding some Cajun spice and cumin to help boost the Mexican flavors a bit. Garlic makes everything better, so I threw in some of that too, along with some onion to boost the flavor profile. I already had a pretty kick-ass homemade guacamole recipe, so I used that as a topping, along with some cheese and tomato, keeping with the quesadilla theme. They turned out so good! I cannot even begin to describe the sheer joy of the amazing flavors I had created. My boyfriend was at a loss for words, besides a loud “Mmm!!” The chicken is so incredibly, surprisingly moist and juicy, and the flavors work so well together. It was a hit, and it wasn’t difficult at all!

Ingredients:

For the guacamole:

4 ripe avocados

2-3 limes, juiced (it really is important to use fresh juice here)

½ red onion, chopped

2 garlic cloves, minced

2 jalapeño peppers, chopped

1 large tomato, chopped

1 big handful cilantro, finely chopped

Extra-virgin olive oil

Salt & freshly ground black pepper

For the burgers:

2 tbsp olive oil, plus some for grilling

1 green pepper, chopped

1 yellow onion, chopped

2 jalapeño peppers, chopped

2 cloves garlic, minced

1 cup black olives, chopped

2 lbs ground chicken (I used Gold ‘n Plump)

1 egg, at room temperature

½ cup bread crumbs or panko

1 tbsp Cajun seasoning

1 tsp cumin

2 tbsp cilantro, chopped

2 tbsp lime juice (fresh or bottled)

Salt & pepper

8 hamburger buns, any variety (or enough for the amount of burgers you’re making; I used Hawaiian sweet buns, & they were amazing)

Cheddar cheese, shredded or sliced (for garnish)

2 tomatoes, sliced (for garnish)

Lettuce (optional, for garnish)

What to do:

For the guacamole:

For the burgers:

Finished product:

1) The chicken is the closest living relative of the tyrannosaurus-rex.

2) Lean meats are packed with important nutrients like B vitamins (niacin, thiamin, riboflavin and B6), which help the body’s metabolism.

3) Avocados are sodium and cholesterol-free and have only five grams of fat per serving, most of it the monounsaturated kind.

This recipe was created by none other than Claire Robinson, from ‘Five Ingredient Fix’ on The Food Network. I had originally seen a glimpse of this recipe during a commercial while watching a show on The Food Network. It was just a tiny blurb in between commercials, but it stuck in my head, it looked so good! Fast forward to a few weeks later, when the most recent issue of The Food Network Magazine arrived on my doorstep. Lo and behold, there was that gorgeous corn and bacon recipe again! I decided right then and there, I needed to try it. So, try it I did, and boy am I glad.

Besides the great flavor that this dish has to offer, it’s also incredibly easy to make. It’s one of those things that you can put on a back burner of the stove while you focus on cooking other things. Just make sure to stir often, and add water if it gets too dry, and you’ll be fine. It’s definitely worth giving a try!

Ingredients:

6 slices bacon (I used applewood smoked bacon)

8 large ears corn (preferably white, but I used yellow), husks and silk removed

Salt & pepper

What to do:

Finished product:

1) Corn is a type of grass and the number of rows on a kernel is always an even number; the average ear of corn has sixteen rows and a total of 800 kernels.

2) There is one strand of silk for each kernel on a cob.

3) Corn is used to produce fuel alcohol. Fuel alcohol makes gasoline burn cleaner, reduces air pollution and it doesn’t pollute the water.

Ingredients: 

1 tbsp olive oil or canola oil

2 tbsp butter

14 ounces beef broth

2 tbsp corn starch

1 cup warm water

Half & half (amount may vary depending on your preferred thickness.  I used about a half pint)

What to do:

Heat olive oil over medium-high heat.  Add butter and beef broth, cook for a few minutes (5-10) to allow the flavors to marry, and for everything to heat through.

Mix the corn starch and the water (I use a glass measuring cup to do this), and add to the pan.  Allow to continue cooking until the mixture is somewhat thickened, about 10-15 minutes.  Make sure to continue to stir almost constantly.

Once the mixture has thickened, start to add the half & half.  I add a little at a time, stirring constantly, until it reaches my desired consistency.

Keep in mind that once you remove the gravy from the heat, it will thicken more, so you’ll want to turn off the heat when it’s just about finished.  If you find that it’s not thickening enough, just add a little more corn starch.  Just make sure that if you do this, allow the gravy to cook for a few minutes after adding it so the corn starch flavor cooks out.

Finished product:  

A common play on gravy in the South is chocolate gravy! A Mexican dish, it is traditionally served with breakfast foods. It is made with fat, flour, cocoa powder, and a bit of sugar.

Needless to say, mashed potatoes are a dish that loves unconditionally, and comforts us endlessly. It’s not a food that ever needs portion control; mashed potatoes are meant to be eaten with gluttony, a sinful mixture of naughty ingredients that are no good for the figure we dream about, yet one that we entirely crave. Mashed potatoes are usually paired with equally naughty and comforting dishes, which make the experience that much better! For example, I’ll take a second to describe the mouth-watering meal I created with these potatoes as a side dish: chunky, tangy mashed potatoes, slathered in rich homemade beef gravy, moist and flavorful meatballs, and creamy, homemade creamed corn complete with salty, crunchy bacon. Sounds good, doesn’t it? It was!

These mashed potatoes, in particular, are wonderful and saliva-inducing for several reasons. First, they’re made with Yukon Gold potatoes, which is an essential factor if you’re looking for that perfect starchy, balanced taste. I like to use a little trick to give them an extra flavor boost: I put a couple of crushed garlic cloves in the water while the potatoes are boiling. This method causes the potatoes to become infused with the fresh garlic’s flavor, but it remains mild and never overpowering. It is also crucial, for the best results, to use cold water when cooking the potatoes; the cold water draws out the raw starchiness from the potatoes and yields a much better taste when the dish is finished. The dish’s saliva-inducing characteristics come from my usage of salty parmesan, a fresh, mild bite of green onion, a touch of garlic salt, and the combination of tangy sour cream and smooth, thick whipping cream.

I’d urge those of you who make mashed potatoes from a box to rethink your ways, and give this recipe a try. The ingredients are not expensive by any means, and the result isn’t even a legitimate comparison to the boxed variety. Trust me, you won’t be sorry!

Ingredients:

2-2 1/2 lbs Yukon Gold potatoes

2 garlic cloves, smashed

1/2 cup heavy cream

2 tbsp sour cream

3 tbsp butter, softened at room temperature

1/2-3/4 cup parmesan cheese, grated (depending on how strong you want the flavor to be)

3 green onions, chopped

Garlic salt, to taste

Salt & pepper, to taste

What to do:

Chop the potatoes into smaller pieces.  I usually cut them into fourths, but in the end all of the pieces should be relatively the same size, so that the cooking time is the same.  Place the potatoes in a large pot, and add the 2 smashed garlic cloves.  Fill the pot with cold water, so that the water is about 1/2-1 inch over the potatoes.  Bring to a boil.

Cook potatoes until fork-softened, about 20 minutes, depending on how quickly the water starts to boil.  I usually don’t bother to time the cooking, I’ll just check the potatoes with a fork every 5 minutes or so, until they’re done.  Once they’re done, drain the water from the pot.  Mash the potatoes with a potato masher or a fork, then add all of the remaining ingredients and mix well.  I’d suggest serving with homemade gravy and a large glass of cold milk, enjoy!

Finished product:

1) According to some folklore, a peeled potato in the pocket was assumed to cure a toothache and a dried potato worn around the neck would help rheumatism.

2) Vincent Van Gogh painted four still-life canvases devoted entirely to the potato.

3) People in Shakespeare’s time viewed the potato as an aphrodisiac and labeled them “Apples of Love.”

4) Various folk remedies using potatoes:

• Treat facial blemishes by washing you face daily with cool potato juice.
• Treat frostbite or sunburn by applying raw grated potato or potato juice to the affected area.
• Help a toothache by carrying a potato in your pocket.
• Ease a sore throat by putting a slice of baked potato in a stocking and tying it around your throat.
• Ease aches and pains by rubbing the affected area with the water potatoes have been boiled in.

Whole grains are a necessary part of a healthy life:  they help prevent illnesses such as stroke, diabetes, heart disease, gum disease, and even cancer.  Eating whole grains also helps to maintain a healthy weight, and aids in portion control; whole grains are less processed, therefore more filling than other common over-processed foods.  Nutrients such as protein, fiber, B vitamins, antioxidants, and other minerals can be found in whole grain products.

The recommended daily consumption of whole grains is 48 grams.  A reasonable serving size is about 16 grams, so in reality it shouldn’t be too difficult to squeeze 3 servings of whole grains into every day, should it?  The problem is, most people don’t know what they should look for, and aren’t sure how to determine if something is indeed 100% whole grain, or an imitator.  Serving size is also a cause for confusion among many, including myself.  Knowing some key things to look for will ease a lot of the hesitation, I know from experience.  First things first:  look at the front, back, and side label of the products you’re considering.  The claim ‘100% whole grain’ means that all of the grains in the product are whole grains, so, accordingly, each serving will include a minimum of 16 grams.  If the box merely says ‘whole grain’ or ‘made with whole grains,’ you aren’t getting 16 grams per serving; to be able to put that label on the package, the product must only contain a minimum of 8 grams of whole grains per serving.  These are still good alternatives to non-whole grain products, but it takes a lot more servings to make it to the optimum 48 gram daily goal than it would with 100% whole grain items.  If it doesn’t say either of these things on the front or back of the product, don’t forget to check the label; the first ingredients on the label are the most prevalent, so if the ingredient list starts with ‘100% whole grain ____’ then it’ll have the 16 grams per serving that you’re looking for.  Also keep your eyes peeled for the Whole Grains Council stamp, which indicates a 100% whole grain status.

Some foods that people eat regularly are 100% whole grain, without us even realizing it.  For example, popcorn is actually made with 100% whole grains, it hasn’t been processed; another good example would be wild rice.  Some products are easily substituted with a whole grain version, such as pasta; whole grain pasta is delicious!  It adds a whole new depth of flavor, and it’s priced pretty close to the regular, processed pasta most of us are used to.  There are also whole wheat breadcrumbs, baking mixes, tortillas, crackers, and even pizza crust.  A great trick to incorporate some whole grains in baking is to try whole wheat flour; it’s great when partially substituting all-purpose flour in muffins, cupcakes, cookies, etc.  Any other tips, tricks or product examples that I’ve left out?  Leave ‘em in the comments!