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Recipe-Carmelized Onion, Cheese and Bacon Quiche

In Budget Smart Cook on June 17, 2011 at 5:13 pm

Here’s a recipe I created just this week from items I had in the fridge and freezer. A package of pie crusts that had been in the freezer since the holidays when I stocked up while they were on sale. Carmelized onions that I’d made from the five pound bag of Vadilla onions I bought a few weeks ago. The sweetness of the onions, the bite of the sharp cheese, plus the smokiness of the bacon combines together for a quick meal that’s easy on the budget too. It serves 4-6 and is ideal with a tossed green salad

1 ready made pie crust

4 eggs

1 cup milk (you can also use half and half too)

1/2 cup carmelized onions

1 cup shredded sharp cheddar cheese

1/2 cup chopped bacon bits ( I used jar bacon pieces for this)

Good pinch of salt and pepper

Preheat oven to 375 degrees and roll out the pie crust into a quiche pan or dish. Cook for about ten minutes and then let cool while you assemble the quiche.

Beat the eggs, add the milk, stir together and then add the onions, cheese, bacon and salt and pepper and make sure everything is well blended. Pour on top of the pastry and cook for about 25-30 minutes or until the center of the quiche is set.

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Recipe-Gazpacho (with grilled shrimp)

In Budget Smart Cook on June 10, 2011 at 2:47 pm

I started making this soup many years ago and I’ve gradually changed it to suit my own taste. Many recipes for this soup say you should add bread but I’ve found this one works just as well without.  I know lots of people don’t like the thought of a cold soup but this one is very refreshing on a hot summer’s day. The great thing is you get s good supply of vegetables and by adding items like tortilla chips and grilled shimp, you can turn it into a meal. It also relies on items that are in abundance and therefore lower in price during the summer months.

The original recipe used tomato juice but I switched to vegetable juice for even more flavor and nutrition.

Serve it in ice cold bowls that you’ve placed in the freezer for about ten minutes before serving. Some people also like to serve it on a bowl of ice to keep it cool while you’re eating it. This recipe serves 6 and it’s great with with sour cream and chopped avocado too.

4 cups vegetable juice

1/4 cup olive oil

1/4 cup red wine vinegar

1 clove of garlic, chopped

1 medium cucumber, peeled and finely chopped

1/2 cup finely chopped onion (Vidalia onions are perfect for this)

1/2 cup finely chopped green pepper

Dash of hot sauce or pepper (optional)

Combine vegetable juice, oil, vinegar and garlic in a blender. Blend until all ingredients are mixed then pour into a large glass bowl and stir in vegetables and chill at least two hours before serving.

One nice addition is grilled shrimp, about four large shrimp per serving. Also, I’ve sometimes add warmed tortilla chips to which I’ve added a dusting of chili powder to them as they come out of the oven.

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Staying Cool in the Kitchen

In Budget Smart Cook on June 8, 2011 at 5:37 pm

You’ve heard the  saying if you can’t stand the heat, get out of the kitchen? I think I know how this one got started. So far this week we’ve broken two records for high temperatures. Yesterday was officially 102 degrees with some energy sapping humidity thrown in there too. I love cooking, but on these types of days, the kitchen is the last place I want to be. It’s very tempting to just head to the nearest restaurant, but there are ways to stay cool and still enjoy a great meal in your own home. The best thing about trying to stay cool is you often save money too.

Select Your Appliances

One obvious way to keep the heat out of the kitchen is to use an outside grill. The only problem is if it’s that hot, do you really want to be outside standing next to a super hot grill? A few years ago I invested in a tabletop style electric grill. It doesn’t take long to heat up and cooks just about everything in less than 15 minutes. Another appliance I really like is an electric steamer. Mine has three different containers you can pile on top of one another so everything can be cooked in one shot. It even has a special container for steaming rice. If you don’t have, or don’t want to invest in an electric steamer, there are some that go directly onto your stove top inside a saucepan and only cost around $5 and you can buy them at the supermarket. And let’s not forget the slow cooker. I know most of us associate it with cold weather meals, but it makes sense to use it during the hottest days of summer. And should you have an outside electrical outlet on your deck or patio, you can keep even more heat out of the kitchen by using these appliances outside.

The Brown Bag Supper

Sandwiches aren’t just for lunch these days. They make an ideal meal for a hot summer evening. Serve them with a fruit salad or fruit kabobs, or even a refreshing fruit smoothie. And if you like the sandwich/soup combo, soups don’t have to be hot. There are lots of great tasting cold soups like gazpacho that can really round out the meal.(this week’s recipe).

Salads and Platters

Salads are one of my favorite meals during the summer. Start with the basics, romaine lettuce, tomatoes, and cucumbers and then you can add some protein like chicken, fish, cheese, and garbanzo beans. Here are two sites I like- http://www.cooks.com/rec/ch/salads.html

http://whatscookingamerica.net/Salads.htm

Pick Quick Cooking Items

One food I like to keep on hand is couscous. You just boil the water for about five minutes, add the couscous, take it off the heat and let it stand for a couple of minutes. You’ve now got yourself a great side dish that goes with just about everything. You can buy boxes of seasoned couscous too. Some of my favorites are garlic and herbs, and curry.

Be a Sensible Cook

If you are brave enough to do some serious cooking during hot weather, cut things like vegetables into smaller and evenly sized pieces to speed up the cooking process. Stick with quick cooking proteins like fish. And defrost everything thoroughly before you cook it, and make sure you cover all the pans you use.

Keep Your Eye on the Weather

No matter what the season, it always pays to plan ahead. In the summer listen to the long-range weather forecast. If I know there are going to be some cool days, followed by a stretch of really hot ones, I’ll try and squeeze in a couple more hours in the kitchen to make a few extra meals that I can put into the freezer. Then when I can’t face the kitchen, I just microwave them and dinner’s ready.

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No Cook Meals

In Budget Smart Cook on May 27, 2011 at 3:01 pm

 

Sometimes it’s because you don’t have enough time, sometimes it’s just too hot to cook and other times, you’re in a lazy state of mind. Whatever the reason, no cook meals come to the rescue every time. Here are some of my favorites-

 

Mediterranean Platter

This one’s a breeze to put together, especially if you have some of the ingredients already in your pantry. On a large plate or platter, place hummus, sun dried tomatoes… I prefer the ones packed in oil, some olives, and feta cheese, maybe some canned tuna and pair it with pita bread or focaccia. It’s a light meal and people can pick and choose what they want. Leftovers make ideal sandwiches for lunch the next day.

Salmon Quesadillas

You’ll need four tortillas; one 7 oz. can of pink salmon, about ¼ cup of mayonnaise, mixed with 1 tsp. dill weed. Mix the salmon and mayo mixture and spread it on two tortillas. Top with another of the tortillas and press down slightly. Lightly grill or fry until they’re golden brown on each side and then cut into quarters. Serve it with your favorite salsa.

Tuna and Egg Stuffed Tomatoes

When I taught afternoon tea classes I’d use this mixture for one of the sandwiches, but these days I find it makes a really good filling for stuffed tomatoes. I like to serve them with triangles of toasted whole wheat or whole grain bread. Allow either one large beefsteak tomato per person or two smaller ones. The filling serves four. Three hard- boiled eggs, chopped. Six tablespoons of mayonnaise, one 7 oz. can tuna in water. Mix all the ingredients together, pile into the tomatoes and chill for about an hour before serving.

Grilled Fish

A quick cooking food is fish. You can select any fish you like, grill it for a few minutes, and serve it with a store bought, or homemade if you have one, chutney. It’s ideal paired with a tossed green salad.

Curried Chicken Salad

This one’s really tasty and full of good for you ingredients. If you don’t want to use chicken you can go with tuna. Another idea is to replace the real chicken with a vegetarian product like Quorn. This recipe serves four people. You’ll need three cooked chicken breasts, chopped into bite size pieces. ½ cup of mayonnaise, 1 cup of chopped seedless red or green grapes, ¼ cup chopped toasted pecans or walnuts, one tablespoon of curry powder. Just mix everything together. This is great with crusty French bread, or once again served in a scooped out tomato.

Pasta Salad

Take any cooked pasta and toss it with chopped tomatoes, fresh shredded basil, and cubes of mozzarella cheese, chopped olives and add a little olive oil and balsamic vinegar to taste.

Veggie Loaf

Here’s something I’ve been making for years and I always connect it with summer. Take an uncut loaf of bread; I really like the round boule style ones. Cut it in half horizontally. In a bowl add half a sliced onion, the sweet varieties like Walla Walla are great for this, two chopped tomatoes, half a red pepper, chopped. Add a handful of chopped olives, ¼ cup blue cheese, and enough Italian or vinaigrette dressing to coat all the ingredients. Mix everything together and pile onto one half of the loaf and top with the other half, press down firmly and wrap tightly with cling wrap and refrigerate for at least an hour. When it’s chilled enough, slice it into wedges. You’ll find all these ingredients have blended together and made the bread soft and full of flavor. If you don’t want to go with just veggies, you can add a can of tuna to the mix. This makes a really great picnic item because a ‘soggy’ sandwich is really what you want to end up with anyway.

The Pantry Comes to the Rescue

I’ve found the following items are ideal to keep on hand for no cook or simple meals, cans of tuna, beans, pasta, olives, sun-dried tomatoes, lots of herbs and spices, and in the freezer you should keep a couple of different types of breads.

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Six Superfoods…that are also budget friendly

In Budget Smart Cook on May 18, 2011 at 5:36 pm

I recently worked on an article for a major health magazine about ways we can pack more nutrition into our diets without going over budget. It was one of my all time favorites to write and I learned so much.  While I was researching it I came across a list of more superfoods that nutritionists recommend we eat more of. The best thing is they’re also budget friendly too-

Broccoli

I know most people turn their noses up at these types of foods but you can sneak them into you diet. One of my favorite ways to serve broccoli is in soup’s like vegetable or even cheese and broccoli. If you really can’t stand this veggie I did stumble upon a great side dish at Walmart in their Great Value line. It’s their broccoli with cheese sauce that can be steamed in your microwave. Last time I bought it, it was under $2 and a great way to slowly introduce this superfood into your meals.

Berries

Perfect time of the year for this one. I just got back from the supermarket and found some great deals on strawberries and blackberries. I usually buy more when they’re on sale and freeze them so I can eat them year round. I add them to smoothies, crumbles and pies. And if you want a quick, healthy snack they’re ideal all by themselves. My most recent favorite way to eat them is as a topping with Greek yogurt and some honey. And to really save money, how about growing your own?

Tomatoes

Another item that’s getting more plentiful…and cheaper now. They’re also easy to grow. You can add tomatoes to just about anything, sandwiches, salads, soups. And try sun dried tomatoes too. I buy them in the bulk bin section and use them on pizza and in pasta dishes with basil and chopped olives. While I was working on the nutrition article all the experts said not to overlook the canned variety because they’re cheap…always on sale, and packed with antioxidants.

Walnuts

This one is probably the most expensive on the list but once again the bulk bin section offers the best deal. Another tip is to add them to other things like raisins, lower priced peanuts for homemade trail mix. I also like them toasted and sprinkled over salads…especially in the fall. And grind them with oatmeal (another superfood) on crumbles and crisps.

Garlic

I buy a jar of already chopped garlic and keep it in the fridge. I add it to just about everything, soups, salad dressings and one of my favorites, homemade cheese and garlic bread. I mix parmesan cheese and about a tablespoon of the chopped garlic to a low fat spread and use it with toasted French or Italian bread.

Beans

No suprise here. If you’ve been following my posts on all the types of beans and legumes you can buy you already know about this great buy. Easy to cook in a slow cooker and can be used in just about anything. If you have any leftover they also freeze well. Plus, the canned variety won’t break the bank either. And right now all varieties of baked beans are on sale too. Perfect time to stock up for picnic and BBQ season.

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More Budget Friendly Foods-Garbanzo Beans

In Budget Smart Cook on May 13, 2011 at 4:46 pm

 

Garbanzo beans, or as they’re otherwise known chickpeas, is another budget friendly food that I use a lot in cooking. You can buy them canned or dried. I always keep a couple of cans in the pantry. I also cook a one pound bag of the dried variety, using the slow cooker for making batches for various recipes. Just like other beans, they’re full of protein, fat free and give offer a good nutritional bang for your buck.  Here are some of my favorite ways to use them-

Hummus

One of my favorite treats is hummus. I used to buy it ready-made at the supermarket but the price jumped up so I went looking for recipes. If you have a food processor, it’s one the easiest things to make, even if you never cook. I like to add roasted red peppers to mine. Another great addition is sun dried tomatoes.

Here’s a recipe to try and don’t worry if you can’t find the tahini, I often make it without and it’s just as good.

http://simplyrecipes.com/recipes/hummus/

Roasted Chickpeas

This recipe is on my to make list. I’m told it’s really good. Added plus, it’s an inexpensive snack-http://allrecipes.com/Recipe/Roasted-Chickpeas/Detail.aspx

Salads

Whenever I cook a batch of these beans I keep a cup or two in the fridge for adding to salads throughout the week. I also substitute them for the chicken in cobb salad. Best thing is they have lots of texture and I think even more filling than other beans.

Curries etc.

Other dishes I always add them to are curries and I often pair them with tuna, cumin, chopped tomatoes and serve them over couscous for a quick meal.

Soups

They are perfect in all types of soups and I especially like them in minestrone. Here’s my recipe that for Old World Italian Soup

3 tablespoons oil

1 cup chopped onion

2 cloves of garlic, minced

1 cup chooped carrots

1 cup chopped zucchini

1 cup chopped green pepper

1 teaspoon dried basil

pinch salt and pepper

1 1/2 cups garbanzo beans

1 14 ounce can of chopped tomatoes-Italian recipe with basil, garlic and oregano

2 cups tomato sauce

3 1/2 cups water

In a large sauepan, heat the oil and add the onions and garlic. Cook until soft and transluent.

Add the carrots and the basil and some salt and pepper and cook for about five minutes.

Add the green pepper, zucchini, can of tomatoes, tomato sauce, beans and water and cover and simmer for about 15 minutes.

This serves about 4-6 and I like to add shredded cheese, chopped olives and some slivers of fresh basil on the top. It’s a hearty soup that is great with some Italian bread.

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Save Some Money on Memorial Day

In Budget Smart Cook on May 11, 2011 at 5:53 pm

Memorial Day is just around the corner and I think of it as not only a day to fire up the grill to launch barbecue season but a time to save some money too.

Sales Are Everywhere

Just like Thanksgiving and Christmas, supermarkets want you to spend money in their stores which means price cuts on certain foods like ground beef, ribs, pork chops, chicken breasts, corn on the cob, hot dogs and hamburger buns. All items that can be stored in the freezer for future use.

Don’t Forget the Pantry Items Too

This is the time of the year when I stock up on pantry essentials like ketchup, barbecue sauce and baked beans.

Cook Once Eat Twice

While you have the grill fired up why not cook some extra food to enjoy for the rest of the week? I usually cook two whole chickens which are used for sandwiches, tacos and even chicken Caesar salad. Another idea using hamburger buns that are on sale is to slice it, top it with barbecue sauce and freeze them. Or one of my favorite time savers, pouch meals. Put chicken or fish, some sliced potatoes and veggies onto a sheet of foil, seal it like a pouch and then place it on the grill. When you need a quick meal it’s waiting for you. I also grill extra corn on the cob which I use as is or take the corn off the cob and use it for salsa. Additional grilled vegetables can be used in sandwiches throughout the week too.

More Expensive Items

I love roasted red peppers and I often make my own and keep them for winter when prices go up. When you fire up the grill throw some extra ones on there. I usually store mine in jars, cover them with olive oil and store them in the fridge.

Don’t Forget Grilled Fruits

Lost of fruits are back in the produce department now and like vegetables, go on sale right before Memorial Day. They make great desserts when they’re grilled. They make the perfect topping for ice cream or even on your breakfast cereal. And I often make a sweet version of a quesadilla using grilled fruit. All they need is some cinnamon and sugar sprinkled on them and some frozen yogurt on the side and it’s a quick and easy dessert.

Recipe

And here’s a very simple, inexpensive recipe to try if you’re throwing a Memorial Day bash-

Layered Dip Pizza Style

Serves 10-15

You’ll need-

  • One large bag of tortilla chips
  • Two cans of refried beans, the spicy ones work really well for this one.
  • One 16 oz. container of sour cream
  • Two avocados, diced, toss them in lime juice to prevent them from browning
  • 2 cups of shredded cheese
  • One cup of salsa

Take a large platter and place the chips on it, make sure to cover the whole platter, chips overlapping the edges are perfect. Place the refried beans on top, then top with the sour cream and then the diced avocados, and finally the cheese. Usually I place the salsa in the center of everything.

I find it’s best to have a large spatula by the platter so guests can transfer everything to their plate just like they would with a pizza.

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Fresh, Frozen or Canned?

In Budget Smart Cook on April 22, 2011 at 2:49 pm

One section of the supermarket with steadily rising prices and yes, less than top notch quality is the produce department. So should you ever feel guilty about opting for frozen or even canned veggies? Most health experts say as produce is usually frozen or canned as soon as it’s picked we shouldn’t worry too much because the vitamin and mineral content remains intact. I have to admit I used to feel really guilty if I relied on too many frozen and canned vegetables, but seeing how some of the produce doesn’t look that great I now base my decision on the following-

Buying in Season

Wouldn’t it be great if all our favorite fruits and vegetables were available year round? My rule of thumb is when a certain produce is in abundance buy the fresh version. Once the season winds down I start to take a different approach. I look at what’s available, how much it costs and compare it to what’s in the freezer section. Another thing to consider is what’s on sale. Most stores have some type of promotion on frozen vegetables at least once a month, so even in summer buying frozen often makes more sense. Another plus to buying frozen or canned is there’s no waste. Everything’s trimmed and prepared, so you know everything is going to be eaten, no more broccoli stalks or corn husks to toss away.

What Type of Recipe Am I Making?

I have lots of pasta recipes that use peas as one of the ingredients. I don’t know why but fresh peas aren’t something I see a lot of in the produce section so I’ve got no alternative but to use the frozen kind. The taste of the dish never seems to be compromised and it’s sometimes cheaper too.

How Does the Price Compare?

One dish I at make least once a month is vegetable lasagna and one of the main ingredients is spinach. For those of you who always buy the fresh variety you know that when spinach is cooked it becomes the incredible shrinking vegetable. The first time I used frozen spinach for this lasagna I did feel guilty, but now I know it makes perfect sense. One box of frozen spinach goes a lot further than a bag of fresh spinach and it cuts the preparation time in half. The bottom line is you still get a healthful meal and sometimes for pennies less.

Remember the Five Fruit and Vegetable A Day Recommendation

Do you sometimes skip making meals with fruits and vegetables because you haven’t got time to clean, peel and cook them? If that’s the case then definitely opt for the frozen or canned varieties.

I’m Throwing Away the Veggies

I don’t know anyone who’s not guilty of buying fresh produce only to let it sit and rot in the refrigerator. Frozen and canned foods have a longer shelf life. And having to toss away spoiled produce isn’t saving you money.

Sometimes the Taste is Better

One vegetable I really prefer in the canned variety is asparagus. I don’t know why, but the fresh version just doesn’t impress me. And if you have children who are picky about eating their veggies, you can add a few canned vegetables to the odd dish or two without them even knowing. Even frozen mixed vegetables can be added to things like casseroles and soups and usually children won’t complain.

I Don’t Have Those Ingredients

I’ve lost count of the times I’ve started to make a recipe and realized I don’t have a particular ingredient. One thing I always fall back on is my pantry supply of canned foods. Canned mushrooms is one that comes to mind. And in the middle of winter I always keep a couple of cans of peaches and cherries on hand.

Still Keep It Healthy
I do have one concern about canned foods and that’s their sodium and sugar content. For fruits I usually opt for the ones packed in their own juices and with beans and vegetables I make sure I give them a rinse with cold water. It won’t get rid of all the sodium but at least cuts down on some of it.

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Eggs, a wise choice for the Budget Smart Cook

In Budget Smart Cook on April 20, 2011 at 4:35 pm

I don’t have to look at the calendar to know it’s almost Easter. The supermarkets are full of eggs and not just the chocolate kind. Eggs are a bargain any time of the year but as we head into Easter Sunday, they’re one of the best deals out there. Here’s why eggs are always on my list of pantry staples-

Nutrition Powerhouses

When it comes to perfect nutrition eggs have just about everything. Protein, B vitamins, especially B12 and B2, vitamins A and D, iron, choline and phosphorus, And yes, they’re even low in calories too.

But wait a minute, aren’t they bad for me?

Not so long ago eggs… and excuse the pun, took a good beating from some bad press. We were told to avoid eggs because they weren’t good for us. Most of the criticism was because eggs contain cholesterol. While it’s true eggs do, the average size egg contains around 210 mg. However, it’s now believed that saturated fats play a bigger role in raising our cholesterol levels. And as eggs are low in saturated fat, they’ve been given a second chance.

If you do need to watch your cholesterol intake, or have any type of heart disease, then you definitely need to follow your doctor’s guidelines about egg consumption. But for others moderate egg consumption (which is considered one egg a day), shouldn’t be a problem. And another way to enjoy this low cost food without worrying about the cholesterol is to eat just egg whites.

A Best Buy Every Week of the Year
Eggs are just about one of the best buys in the supermarket. My local store often runs specials on eggs and I know most of the warehouse stores have some of the best deals in town.  I can often get two of three meals out of a dozen eggs and most of the time they cost around $2.69. sometimes less when they have a sale or they’re a coupon item at the supermarket.

Not Just for Breakfast

If you think eggs are just food for breakfast, you’re missing out on lots of options. I serve eggs any time of the day. One of my favorite lunches is a curried egg salad… chopped hard-boiled eggs, curry powder, mayonnaise and mango chutney. Serve it with pita bread and a side of fruit salad (kiwis, strawberries and grapes) and you’ve got a healthy and quick lunchtime treat. One of my favorite quick and easy dinner recipes is a frittata, eggs mixed with sun dried tomatoes, mushrooms, maybe some spinach, baked in the oven and top with cheese. Another one is egg and bean burritos, scrambled eggs; black beans and salsa rolled in a tortilla, and topped with chopped tomatoes and sour cream.

They Are Cook Friendly

Another great thing about eggs is no advanced cooking skills are needed. but I do have a few tricks I always rely on. I’ve tried lots of methods for hard boiling eggs for salads, but I’ve found this one yields the best results. Place the eggs in a large saucepan with enough cold water to cover the eggs by at least one inch. Bring to a full boil, cook one minute, and then remove the pan from the heat. Put a lid on the saucepan and let the eggs stand for about 15 minutes. Drain them and then run cold water over the eggs, and let them stand for five minutes. Then you’re ready to peel them. With this method there are never any uncooked yolks or dark circles around the yolks.

One quick meal I love is a fried egg sandwich. I sometimes add a slice of cheese and I know some people like a couple of slices of bacon too.  Here’s a trick if you like fried eggs, but want to cut down on the fat. Dip a paper towel in some oil and gently wipe it across a skillet…a non-stick one works the best for this. Heat it until it’s really hot, crack the egg into the pan and reduce the heat down to low. Now cover the pan so the egg can be ‘steamed’. It takes about three to four minutes for soft cooked eggs, but if you want it sunny side up just flip the egg over and cook it for a few more minutes. It makes a great low calorie breakfast served on toast with just a sprinkle of salt and pepper and at a budget friendly price.

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April is Soyfoods Month

In Budget Smart Cook, Uncategorized on April 13, 2011 at 4:41 pm

You know I often promote things like tofu as a low cost ingredient for meals. April is soyfoods month and the perfect time to give at least one soy food a try. The Soy Foods Council of America sent some information to pass along to you and also a couple of recipes to try. Before I get to that here are some of my favorite ways to incorporate soy food into meals and tips for using them-

Tofu

 

Just in case you missed my tips for using tofu (which I know all by itself doesn’t look or taste that appetizing) is to freeze it for a few days. And then let it thaw for a few days before you intend to use it. Drain it well and either break it up into bite size pieces or cubes…in fact, some tofu is already cubed for you. The next trick is to marinade it for a few hours, longer if you can. The freezing gives it more texture and the marinade gives it lots of flavor. I use soy sauce, pepper and chopped garlic for most recipes.

Silk Soy Milk

 

I’m not a big fan of regular soy milk but the Silk brand…the vanilla is really good, is a favorite of mine. I’ve found it’s always on sale, has a long shelf life and makes desserts like rice and bread puddings that much creamier and richer tasting.

Ready Made Veggie Burgers

Another thing most of you already know is I always keep a package of veggie burgers…yes, they’re really soy burgers in the freezer for a quick meal. Some of my favorites are made by Morningstar Farms and Boco http://www.bocaburger.com/ (there’s a $1 coupon on this site)

Web Site to Check Out

If you want to learn more about soyfoods, visit this site-

www.soyfoodsmonth.org

Tips and Recipes from The Fitness Gourmet

Here is some information and recipes I thought I’d pass along to you-

Soyfoods can be found in any grocery store and are an easy substitute for dairy or meat in favorite dishes. The Fitness Gourmet and certified nutritionist, Patricia Greenberg, suggests incorporating easy soyfoods into family meals for excellent nutrition and taste:

  • Healthier:  Children and adults across the US are selecting soyfoods daily to get high quality protein and numerous nutrients.  Soyfoods are not only low in fat and cholesterol and lactose-free but are also a great source of iron, calcium, fiber, vitamin B-12, magnesium and zinc.  
  • Quicker: Soy meat substitutes, such as soy ground and soy sausages cook up in a fraction of the time it takes for traditional meats.. They’re also ideal for pre-made meals and can be stored in the freezer or refrigerator for quick and easy meals later in the week.
  • Tastier: Soyfoods can easily replace or compliment traditional ingredients to make great tasting recipes

Shelled Edamame Chicken Stir Fry

  •         1 1/2 lbs chicken breast
  •         1 egg white
  •         1 tsp cornstarch
  •         1 tsp soy sauce
  •         Dash white pepper
  •         1 1/2 cups Sunrich Naturals Shelled Edamame
  •         1 medium onion
  •         3 cloves pressed garlic 
  •         1 sweet red pepper
  •         1 cup carrots – sliced
  •         1 tbsp cornstarch
  •         1 tbsp vegetable oil 
  •         2 tbsp Hoisin sauce
  •         2 tsp sesame oil 
  •         1/4 cup chicken broth
  •  

REMOVE bones from chicken, cut into small pieces. Mix egg white, 1 tsp soy sauce and white pepper in bowl. Stir in chicken. Marinate for 20 to 30 minutes.

CUT onion into small pieces. Cut up pepper and carrots.

HEAT wok. Add 2 tbsp vegetable oil, stir fry chicken until it turns white. Remove chicken. Add onions and garlic, stir-fry until light brown. Add chicken, Hoisin sauce and sesame oil; stir for one minute. Add chicken broth and bring to boil. Add cornstarch and stir until thickened. Stir in Shelled Edamame, carrots and peppers. Steam for 3 minutes.

Serve over rice. Makes 4 servings.

Macaroni Casserole

  •      1 cup chopped onion 
  •      1/4 cup chopped celery 
  •      1/3 carton (10 oz) Imagine® Natural Creamy Portobello Mushroom Soup 
  •      1/4 cup SOY DREAM® Enriched Original 
  •      1 tbsp dried parsley 
  •      1/4 tsp pepper 
  •      1 can (15 oz) soybeans, rinsed, drained & ground 
  •      2 cups dry macaroni, cooked 
  •      4 oz cheddar-style soy cheese, grated 

PREHEAT the oven to 350° F. Sauté onion and celery in a non-stick pan (add a little water if needed to prevent sticking). 

ADD soup, SOY DREAM, parsley and pepper. Mix well.

STIR in ground soybeans, cooked macaroni and half the soy cheese. Place in a lightly oiled 2-quart casserole dish and top with remaining cheese.

BAKE at 350° F for about 20 minutes, until cheese is melted and casserole is bubbly.

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