If you’ve been searching for an easy, crispy side vegetable dish which doubles as a nutritional superstar along with a delicious taste, look no further! Bingo, Sweet and Spicy Roasted Cauliflower defines all of this. It could be served for an snack at a gathering with family or friends as well. Move over spicy wings and make room for this dish!
Preheat oven to 400 degrees. Line a large cookie or baking sheet with parchment paper Combine maple syrup, sriacha, olive or coconut oil and soy sauce in a large bowl or a large Ziplock bag. Add a dash or cumin, black pepper and paprika and mix together. Next add the cauliflower florets and mix together until the cauliflower is well coated with this mixture. Place the cauliflower on the baking sheet, leaving some room between the cauliflower in order for it to brown well. Bake for 30 minutes or until cauliflower is tender and browned. Remove from the oven and serve immediately.
The recipe was calculated using the lite soy sauce with one third less sodium per serving.
Information presented in this food blog is not intended to be used as medical advice. Please consult your personal health care provider for medical and/or nutritional advice.
Cauliflower is a nutritious vegetable packed with fiber, vitamins C, K, B6 and folate. Cauliflower is all the rage now since it is being used as lower carbohydrate alternative to flour in pizza crust, mashed cauliflower vs mashed potatoes and in many other recipes as well.
If you are like me, you may have overindulged over the holiday season. This recipe makes a crisp, spicy side dish or snack that is guilt free. That goes a long way when you are working on achieving those weight loss and health resolutions that you wrote out on January 1.
Stay warm and cozy on these cool days and spend some quality time in the kitchen making healthier foods that become family traditions for years to come!
With thanksgiving just two days away, holiday hostesses everywhere are busy with details including last minute trips to the grocery store, preparing that favorite cranberry orange salad that grandma used to make every year and last minute house cleaning. The day after Thanksgiving it seems that we always have lots of leftover turkey on hand. My husband grows tired of turkey sandwiches in no time at all and says where’s the beef? Turkey vegetable wild rice soup is the perfect solution to the leftover turkey dilemma in my house. Your family will love it on these cool November days. This soup is also a nutritional superstar since it is chock full of antioxidant rich vegetables, healthy spices, broth, leftover turkey and wild rice. Wild rice is harvested in northern Minnesota and is an excellent source of fiber and magnesium. It is also a very good source of zinc, folate, phosphorus and iron as well. Wild rice is also a gluten free grain so can be enjoyed by people who must avoid or limit gluten in their diets. Since I am a Minnesota girl at heart, I really enjoy wild rice, especially as a side dish over the holiday season or in soups that I prepare this time of year.
Turkey Vegetable Wild Rice Soup is very nutritious, filling and perfect for waist watchers. Soup fills you up not out! A study published in the British Journal of Nutrition surveyed 20000 adults and found that on average, the soup eaters weighed less and had smaller waists than those who didn’t consume soup several times in a week. Soup is very satiating so it is a healthy first course for your meals. You will likely eat much less at your meal after you have consumed a bowl of soup. Creamy or cheesy soups are much higher in fat and calorie content however so choosing broth based soups would be more beneficial. Canned soups are also very high in sodium content so make your own with low sodium broths or choose low sodium or sodium reduced versions if you prefer to use canned soups. Be a food detective also by checking your food labels. Avoid broths or soups containing monosodium glutamate which is an excitotoxin.
The recipe calls for broth which is the broth from which you roast your turkey in. I add a cup of water in the roaster pan when I roast my turkey so that I will have plenty of broth to make gravy with and save in the refrigerator for soup the next day. If you would like to you can make bone broth from the turkey carcass after you have removed the meat from the bones. Google a recipe for turkey or chicken bone broth for preparation instructions. Bone broth is an excellent source of collagen, which is the protein found in vertebrae animals-in their bones, skin, cartilage, ligaments, tendons and bone marrow. As we age, our own cartilage in our bodies diminishes. Collagen from the turkey or chicken bone broth when consumed as a part of your diet on a regular basis may actually help restore our own cartilage according to Dr. Josh Axe, DC, DMN, CNS. Bone broths also contain minerals such as sulphur. calcium, magnesium and phosphorus that your body easily absorbs. The collagen and minerals in bone broth may be very beneficial for our joint health. Bone broth may also improve our gut health and is immune supportive according to a research study from the University of Nebraska which discovered that the amino acids produced when preparing chicken stock helped reduce inflammation in the respiratory system and improved digestion. Of course, we have all heard that consuming chicken soup is good for us when we have a cold or the flu and science supports this. This soup freezes well so you can keep it on hand in your freezer and easily prepare during cold and flu season.
32 oz turkey or chicken broth or you may use chicken or turkey bone broth
½ tsp ground black pepper
½ tsp garlic powder
½ tsp onion powder
¼ chopped green onions or fresh chives
½ tsp cumin
½ tsp turmeric
Melt the coconut or olive oil in a medium sized frying pan. Add chopped celery, green onions or chives and mushrooms. Saute until the vegetables are tender. Place these ingredients in a large pot or dutch oven on your stove. Add the remaining ingredients and stir well with a large spoon. cook on your stove until the soup boils and then simmer for at least one hour until all of the vegetables are tender. Serve immediately. You may also prepare this soup in a large crock pot. Place all of the ingredients in your crock pot and cook on the medium setting for three hours.
Information in this food blog is not intended to be taken as medical advice. Always consult with your personal health care practitioner for medical and/or nutritional advice.
Recipes and blog content are subject to copy right laws.
Yah, my tulips are blooming and spring has arrived here in Minnesota. What better time to enjoy salads as a main course at meals. With the last blizzard just 3 weeks ago, I was beginning to wonder if spring would ever arrive this year! Soon we’ll be gardening, boating, swimming, fishing and hiking in area parks. Since short and swim suit weather is arriving soon, why not begin to eat healthier if you have slacked off in that area and cut a few calories in the meantime. That is one of the reasons I am swapping out calorie and fat laden mayonnaise and trimming down this salad with protein rich Greek yogurt. By substituting the Greek yogurt dressing in place of regular mayonnaise in this recipe, you are saving 315 calories, 40 grams of fat, 68 mg of cholesterol and 340 mg of sodium per serving. If you really like that mayonnaise or Miracle Whip taste in the salad and still want to save some calories and fat, you can substitute the reduced fat versions. I was very pleased with the taste of the yogurt and honey dressing in this salad however.
If you’re not as big of yogurt fan as me or are avoiding dairy products, you can easily use a vinaigrette dressing in place of the yogurt dressing or use one of the many varieties on dairy free yogurt on this salad. I had an extra turkey in my freezer from last Thanksgiving which I hadn’t yet prepared so we recently enjoyed a turkey dinner with all the trimmings for a few meals. I had plenty of white meat left over which I sliced and used in this salad. Chicken breast would work well also.
1 cup plain nonfat Greek yogurt or nondairy yogurt such as coconut or almond milk plain yogurt
1 TB honey
1 medium avocado chopped
1 cup fresh or canned juice packed, drained pineapple chunks
1½ cup red grape, halved
1½ cups celery, chopped
⅔ cups pecan halves
Cut a fresh pineapple lengthwise and remove stem. Using a filet knife, carve out fresh pineapple and dice into chunks. Prepare the dressing for the salad by combining the Greek yogurt and honey in a bowl and whisk well. Place the remaining recipe ingredients in a large bowl and toss together. Next, fold in the yogurt dressing. Refrigerate until chilled. Place the pineapple salad mixture into hollowed out pineapple shells. (You will need two fresh pineapples, scooped out and halved for the four servings.) Serve immediately. If you prepare these in advance, be sure to refrigerate until serving time to prevent food borne illness.
Information in this food blog is not intended to provide medical advice. Please contact your personal health care provider for nutritional or medical advice.
Summer weddings are popular here in the north so if you are planning a bridal shower or even a baby shower luncheon this salad would be a hit due to it’s taste, appearance and ease of preparation. If you’d rather not take the extra time to cut, carve and chop fresh pineapple, use the canned pineapple chunks packed in juice and serve the salad on a bed of greens in a serving bowl or plate. A glass of sparkling grape juice or wine complement this main dish salad. Cheers and enjoy!
My food blog tends to feature some of my favorite recipes as well as vintage treasures in my home. I use my vintage singer sewing machine as a serving table prop in many of my food blog photos. My mother purchased this for me shortly after I was married years ago at a Mapleton, Minnesota antique store. Of course, I was wanting to decorate our home attractively and on a tight budget also. I purchased some material for fabric drapes for the windows above my dining room window seat and for cushions to match. Fabric drapes were all the rage in the eighties, mind you! I also purchased fabric for living room drapes on sale. With the help of my mom and mother in-law, I sewed the drapes, fabric shades and window seat cushions on this antique sewing machine pictured below with our puppy. Wow, was I ever proud of myself after that accomplishment and wish that I was equally that ambitious at the current time to take on another sewing project like that.
If you are looking for a new recipe that is delicious, nutritious and filling, Raspberry Chia pudding is all of these. It can easily be prepared in your blender, food processor or bullet, poured into a decorative small mason jar or even your fancy china, refrigerated and ready to serve in 3-4 hours.
When you have been shopping at the grocery store recently, you have most likely noticed that many food companies have added chia seeds to puddings, yogurts, smoothies and cereals. Why are they so popular as of late? Chia seeds are members of the mint family and grown mainly in Mexico and the United States Southwest. They are an excellent source of heart healthy omega 3 fatty acids, protein, fiber as well as calcium, phosphorus and manganese content. Two tablespoons contain 138 calories, 10 grams of fiber, 9 grams of fat, 5 grams of protein, 17% of your daily value (DV) of calcium, 12 % of your DV of iron and 23 % of your DV for magnesium. Ideally, you add chia seeds to liquid foods and as they soak up the liquid, they begin to thicken or gel these foods. As they do this, the soluble fiber in the seeds go to work to slow your digestive process and may keep you feeling full or satisfied much longer. Chia seeds are not necessarily low in calories so just using a small amount initially such as 1-2 tsp as an addition to your smoothie for example, is ideal if you are limiting your calorie intake. Chia seeds do not cause weight loss but may keep you feeling full for a longer period of time. Chia seeds can easily be added to smoothies and make delicious puddings and can be added to pancake and cooked cereals such as oatmeal. Refer to a recipe book or online recipes for further recipes.
Serve as a dessert, healthy snack or on the go breakfast in the morning.
1 cup frozen raspberries
1 cup nonfat Greek plain or vanilla flavored yogurt (may substitute nondairy yogurt)
2 tsp (or packets) of Stevia
2 TB chia seeds
¼ cup 1% milk or nondairy milk such as almond or cashew milk
½ tsp pure almond extract
Combine all ingredients in your blender, food processor or bullet. Add the frozen fruit and chia seeds last for better blending. Blend or process until mixture is smooth and berries are completely processed. Pour into small mason jars (6-8 oz each) or serving dishes .Stir mixture together with a small spoon. Add the cover to mason jars or saran wrap to serving dishes. Refrigerate at least 3-4 hours or overnight to allow the pudding to thicken. Serve cold. Add whipped topping if desired and garnish with fresh raspberries.
The recipe has been calculated using the plain nonfat unsweetened Greek yogurt. Information in this food blog is not intended to provide medical advice. Please contact your health care provider for individual medical and nutritional advice and information.
Raspberries are one of my favorite fruits and we grow these in our garden in the summer. Raspberries are not only delicious but are also an excellent source of fiber and vitamin C. The combination of raspberries, chia seeds and smooth and creamy greek yogurt is sure to satisfy. Raspberry Chia Pudding can be served as a delicious dessert, filling and tasty between meal snack or as a quick and nutritious breakfast in the morning. If you plan to eat this for breakfast, whip up the recipe in your blender in the evening, pour into your serving dish, refrigerate overnight and enjoy in the morning.
The north wind is a howling on this cold blustery evening. A foot of fresh snow blows around during yet another January blizzard here in Minnesota. It was the perfect weather to cook up a crock pot of hot soup to enjoy on this cold day. I made a pre-blizzard grocery run to pick up my soup ingredients on Sunday. As I glanced out of my kitchen window to watch the big fluffy snowflakes fall, I chopped up my vegetables and boiled my chicken and sweet potatoes on my stove. I let my mind wander and thought of palm trees blowing in a gentle breeze by a beautiful blue ocean and heard the waves crashing into shore. Reality check, I heard the snow plow drive by and realized that I was back in my warm cozy kitchen preparing soup. A girl can dream can’t she.
I love sweet potatoes so I wanted to include these in my chicken soup. I usually add egg noodles to my chicken vegetable soup but I decided to swap those out in favor of sweet potatoes. Sweet potatoes have enjoyed a superfood status due to their abundant supply of nutrients which include Vitamin B6, folate, Vitamin C, potassium and manganese. They are especially high in beta-carotene which is the pigment responsible for giving them their vibrant orange color. These nutrients in the sweet potato promote good vision, enhance immunity and help boost brain function. The high fiber content also has a very filling effect and increases satiey. The other vegetables in this soup are equally nutritious as well. People who frequently consume healthy soups containing lean protein sources such as chicken breast as an example, low sodium broths and a variety of vegetables tend to be leaner as well as consume more nutrients when the soups are served as a main dish or as a first course to a meal. Plan to serve a green salad and some fresh fruit with your soup and you have yourself a very healthy and easy meal.
I enjoy collecting vintage china, tea pots, antiques and bird houses which add a decorative touch to our home.
1.5 pounds chicken breast or thighs, skinned, cooked and diced
3 large sweet potatoes, cooked, peeled and diced
1.5 cups chopped cabbage
1 cup diced red peppers
12 oz bag of frozen stir fry vegetables
1 cup sliced mushrooms
1 cup chopped celery
1 medium sliced onion
3 cloves garlic, chopped
1.5 tsp ground cumin
1 tsp garlic and herb flavored Mrs. Dash
1 tsp onion powder
1 tsp ground sea salt
½ tsp pepper
1 TB olive oil
2 cups water from boiled sweet potatoes
3 cups chicken broth from cooking chicken in or low sodium brand
Remove all of the skin and fat from the chicken breasts or thighs. Boil chicken in water in a large pan on the stove until tender. Drain chicken, reserving 3 cups of broth. Refrigerate the broth and wait for the fat to harden on the top and skim all fat from the reserved broth. Boil the sweet potatoes in water and cook until tender. Peel the sweet potatoes. Reserve 2 cups of this broth for the soup. Add chicken broth, sweet potato broth and chicken to a large crock pot and turn on high setting. Place 1 tablespoon of olive oil in a large frying pan and saute the chopped cabbage, onion, celery, garlic, peppers and mushrooms until tender. Place this mixture along with the bag of frozen stir fry vegetables and all of the seasonings in the crock pot. Cook on the high setting for at least 2 hours until all the vegetables are tender and serve.
Information in this food blog is not intended to to provide medical advice. Please contact your personal health care professional for medical and nutritional advice.
This makes a large batch of soup so you can enjoy eating this for a few days or freeze the leftover soup and reheat again when you are in the mood for a hearty soup. If you prefer, you can omit the meat and you will have a vegetarian meal. For a vegan meal, use vegetable broth in place of the chicken broth in your recipe. Enjoy and stay warm out there!
Minnesota is the land of 10,000 lakes. I love to spend time out on the lake canoeing and boating each summer. I prefer to sit by the warm fireplace with a mug of hot cider and look out at the frozen lake watching the snow mobilers and ice fisherman in the winter months.
Green bean casserole is my go to recipe for a quick side dish at meal time. You can easily prepare this at the last minute after work or even prepare this in advance before you go to work and place in your casserole dish. Refrigerate it and bake in the oven or microwave the prepared casserole after you get home from work. It is an easy dish to bring to those potlucks as well. I remember that my aunt used to bring this casserole to our family holiday celebrations.
1 10.5 oz can reduced sodium cream of mushroom soup
1½ cups whole walnuts
1 tsp. Mrs. Dash Lemon Pepper or Garlic and Herb Seasoning Mix
Saute the sliced fresh mushrooms in the olive oil in a small frying pan. Oil or spray a casserole dish with cooking spray. Add the 2 packages of frozen green beans, mushrooms, water chestnuts, Mrs. Dash and reduced sodium cream soup or 1½ cups of the cashew white sauce (see recipe below in my blog) to a large bowl. Stir all the ingredients together and place this mixture in a casserole dish. Top the green bean casserole with the whole walnuts. Bake in a preheated oven uncovered at 350 degrees for 50 minutes or microwave in a glass covered casserole dish for 15 minutes or until thoroughly heated. Serve immediately.
Recipe nutritional information per serving has been calculated using the reduced sodium cream of mushroom soup.
This food blog is not intended to provided medical advice. Contact your personal health care provider for medical and/or nutritional advice.
The original version of this recipe calls for a can of french fried onion rings as a topping but I wanted to change it up a bit so I used whole walnuts as an appealing and healthy alternative to top it off. I also wanted to add some crunch for a different texture so I added some water chestnuts to the recipe.If you would like to make a main dish out of this casserole, add 1 1/2 cups of cooked sliced chicken, turkey breast or angus beef. This casserole is a good source of dietary fiber, copper, magnesium and manganese.
Last but not least, I added some sauteed mushrooms since they are a favorite vegetable at our house. I use a homemade white sauce or reduced sodium version of cream soups when my recipes call for a cream soup of some kind. In order to add some extra flair and flavor when reducing sodium in your recipes you can add other sodium free seasonings such as Mrs. Dash or experiment with garlic powder, cumin, Italian seasoning, turmeric or curry powder in your recipes. If you prefer to use a white sauce in place of the reduced sodium canned soup, refer to your cookbook or google a recipe online. The typical recipe usually calls for milk, flour and butter. If you would prefer a non-dairy vegan white sauce, I found a recipe for five minute cashew sauce at A Pinch of Yum food blog which looks very good. Recipe for Five Minute Cashew Sauce: 2 cups cashews, 1 1/4 cup water or broth, 1-2 cloves garlic 1 tsp salt (use less if desired) Directions: Place cashews in a bowl. Cover with water or broth and soak for about 2 hours. Drain and rinse thoroughly. Place soaked cashews in a food processor or blender with the 1 1/4 cups broth or water, garlic and salt. Puree until very smooth in consistency. Makes approximately 2 cups. Add 1 to 1 1/2 cups of this to the casserole mixture in place of the canned cream soup.
I did prepare this casserole for one of my family Christmas celebrations as the picture above shows.
Just a few more days until Christmas is here! I celebrated Christmas with family members two weeks ago and have another family Christmas celebration this weekend. I really do enjoy preparing favorite old family Christmas recipes this time of year as well as trying new recipes. Some family members as well as friends follow a Paleo food plan so I decided to experiment in my kitchen recently and prepare a Chocolate Avocado Truffle recipe that I found on Dr. Mercola’s website. In order to make the recipe go farther, I added an extra half of an avocado and swapped out the vanilla extract that his recipe called for and decided to use almond extract since I like the flavor of the almond extract with chocolate. In order to thicken up this recipe, I added some ground flaxseed, crushed walnuts and chia seeds. Everyone needs some dark chocolate to keep them going this time of year. This recipe calls for raw cacao powder. This was not available at my local grocery store. It can be purchased or ordered at most food coops. I was running behind on my Christmas food preparation so I decided to opt to use the next best thing, the Hershey’s dark cacao powder. Raw cacao powder is made by cold pressing unroasted cocoa beans which keeps the living enzymes in the cocoa but removes the fat. The dark chocolate 100% dark cocao powder may be beneficial in lowering LDL cholesterol, reduce the risk of blood clots, increase blood flow to the arteries, help reduce blood pressure and improve cognitive function if consumed on a consistent basis according to some research studies. The avocado in the recipe is an excellent source of monounsaturated fat as well as a good source of folate, vitamins B6, E and C, potassium and fiber. Coconut oil which this recipe contains as well, may also play a role in improving cognitive function according to some new research on this fat.
1 cup Hersheys 100% cacao special dark dry cocoa, (unsweetened powder) or 1 cup raw (dry)organic cacao powder
2 tsp almond extract
2 TB melted coconut oil
3 TB regular or organic honey
2 drops liquid stevia or 2 packets dry stevia
2 TB chia seeds
2 Tb ground flaxseed
⅓ cup crushed walnuts (pecans or almonds may be substituted)
Peel and scoop avocado out of its shell and place in a medium bowl. Using a hand mixer, beat the avocado until it is smooth in consistency. Melt the coconut oil in a small pan over low heat on your stove or microwave. Add the melted coconut oil, almond extract,honey and stevia to the avocado mixture. Next, add the cocoa powder gradually ¼ cup at a time to the mixture and stir or beat in well with a hand mixer on low speed. Add the chia seeds and ground flaxseed to this mixture and stir in until well combined. Add the crushed walnuts to the mixture and mix thoroughly. Place the mixture into the freezer for 15 minutes. Remove from freezer and using a small cookie dough scoop, scoop the mixture out and roll into balls. if desired dust with powdered sugar. Refrigerate or freeze until serving time. If you freeze them, take the truffles out of the freezer, 10 minutes prior to serving time.
One serving ( one truffle) counts as 1 carbohydrate choice on a diabetes carbohydrate counting meal plan. If you would like to lower the carbohydrate content further in this recipe, experiment with reducing the amount of honey in the recipe and adding some additional stevia.
This food blog is not intended to provide medical advice to people. Please contact your own health care professional for personal medical and nutritional advice.
We really enjoy taking some evening car cruises to view all of the beautiful Christmas lights displayed on houses, churches and in parks this time of year. We took a trip to the Kiwanis Holiday Lights display in Mankato, Minnesota a few weeks ago. I am including some pictures of this fun and fabulous lights display. You can drive through the park or park your car and walk through the display on lighted trails at the park. Santa also visits the park. Hot chocolate as well as horse drawn sleigh rides are offered too.
Well aside from all the health benefits, my family and friends found this chocolate truffle to be delicious. Joining together with family and friends around the Christmas tree enjoying favorite traditional family holiday foods and and trying new foods as well is what this season is all about. This is the time of year that the birth of Jesus Christ is celebrated as well. Our church and many others offer Christmas services where we sing along to favorite Christmas carols. There always seems to be hot apple cider and holiday goodies after the services. Enjoy your family traditions this time of year, eat your favorite foods in moderation, bring along a healthy dish to pass such as a fresh fruit basket or veggie platter. Plan to go for a walk in the mall or around your neighborhood as a family to stay healthy this time of year. Merry Christmas and Happy New Year. Remember Jesus is the reason for the season! Below are some favorite family photos of our Christmas celebration.
I can certainly feel a chill in the air here in Minnesota. Most of my fall gardening projects are done now and my rosebushes are covered to protect them in anticipation for those long winter months ahead. This is the time of year that I love to spend time in my warm cozy kitchen preparing recipes using the squash that I harvested from my garden that we planted last summer. Squash tend to keep very well long after they have been harvested so we can enjoy them in the cold months ahead of us.
Wild rice is also grown and harvested in northern Minnesota. I recently decided to prepare a delicious main meal that incorporates both the wild rice and acorn squash. I served the Acorn Squash with Wild Rice for lunch recently on one of those cool days and we really enjoyed the taste and texture of this meal. My husband and I are also very nutrition conscious and we enjoyed the meal for it’s awesome health benefits as well.
Acorn squash is an excellent source of immune supportive Vitamins A and C. It is also a good dietary source of potassium, manganese, copper, niacin, folate, thiamine and Vitamin B6. Just a 1/2 cup of cooked acorn squash provides 20% of the recommended daily allowance (RDA) or daily value(DV) of Vitamin C for healthy adults as well as 4 grams of fiber. The B vitamins which include niacin, thiamine, riboflavin, folic acid, Vitamin B6 and Vitamin B12 help to maintain a healthy metabolism, nerve function, adrenal function, liver function and are also valuable to skin and eye health. The B vitamins help the body convert food (carbohydrates) into fuel (glucose) which is used to produce energy in our bodies. The B vitamins also help the body metabolize fats and protein.
3 medium acorn squash, (approximately 1½ pounds each) halved lengthwise with the seeds removed
3 TB olive oil or melted coconut oil
2 TB pure maple syrup
¼ tsp cinnamon
½ cup finely chopped onion
1 clove garlic, finely chopped
1 cup celery stalks, finely chopped
¾ cup finely chopped mushrooms
1 tsp thyme seasoning
½ tsp freshly ground black pepper
2 cups cooked wild rice (prepare on your stove or in a rice cooker)
¾ cup finely chopped walnuts
⅓ cup chopped dried cranberries,
Heat your oven to 350 degrees F. Place the squash cut side up on a baking sheet. Brush the squash with 1 TB melted coconut oil or olive oil on the inside of the squash halves .Add 1 tsp of pure maple syrup to each squash half. Sprinkle ground cinnamon on each squash half. Roast squash in the oven or approximately 50-60minutes or until the squash is tender. If desired, you may microwave the squash until tender, ( approximately 18-20 minutes per 2 squash halves).
Place 2 TB of melted coconut or olive oil in a large frying pan and saute the chopped onions, garlic, mushrooms and celery until they are softened which may take about 5 minutes. Add the thyme and black pepper to this mixture and stir well. Add the cooked wild rice, dried cranberries and chopped walnuts to the vegetable mixture in the frying pan and gently fold in. Continue heating until the mixture is warmed through, approximately 3-5 minutes .Remove the frying pan from heat source.
After you have removed your cooked squash from the oven, add the wild rice filling mixture to each squash half. Serve immediately
Acorn squash and wild rice are also very good sources of dietary fiber. One half cup of cooked accorn squash provides 4.5 grams of fiber. One cup of cooked wild rice provides 3 grams of fiber. According to Web MD, the average American consumes 15 grams of fiber per day. The Institute of Medicine recommends that healthy women consume 25 grams of fiber per day and healthy men consume 38 grams per day. Some people may need to limit dietary fiber for certain medical conditions so please consult your family physician or your personal registered dietitian for guidelines concerning this.
Wild rice is a good source of protein, folate, manganese, zinc, phosphorous, niacin, Vitamin B6 and magnesium. Most Americans tend to fall short of the recommended daily allowance (RDA) or daily value (DV) for magnesium. One cup of cooked wild rice supplies 13% of the daily value or ( RDA) for magnesium , 7% of the daily value or (RDA) for iron and 6.5 grams of protein. I love the taste and texture of wild rice, not to mention all of the nutritional benefits of this grain.
This recipe would be a delicious addition to your Thanksgiving menu.
My food blog Vintage Nutrition Kitchen is inspired by many of the vintage china and serving bowls, platters, glassware and goblets that were passed on to me by my mother, grandmother and great aunt. I found that I was letting these unique and beautiful items sit in my china cabinet admired, but unused. When I began writing this food blog, I wanted to use these precious family treasures as serving dishes for my food blog creations. I also love to collect and display vintage kitchen gadgets in my cozy country themed kitchen. My mother was exploring the attic of our century old home when I was a child and she found the vintage food cans pictured above. She cleaned them off and she shellaced the cans to preserve the finish on them. I have them proudly displayed in a china cabinet in my living room. She certainly had a knack for finding old things. She was digging in our garden of the home that I grew up in and ended up finding a century old nickel that time. As I grow older, I am finding that I appreciate those memories more and more.
Fall is certainly one of my favorite seasons here in the midwest. Although it gets very cold here during the winter months, we are blessed to be able to enjoy four different and colorful seasons. My husband, mother in law and myself took a fall leaf tour near Mankato, Minnesota a few weeks ago and I am including some of the beautiful pictures that I snapped that day.
I admit that I took a little break from my food blog and plan to publish my food blog Vintage Nutrition Kitchen monthly in the future. So far this has been a very enjoyable and relaxing hobby for me. I may end up changing and shortening my food blog domain slightly so that it is compatible with Twitter. I will keep my readers posted of any changes. Have a wonderful Thanksgiving!
February is the time of year that we celebrate romance and love with Valentine’s Day as well as encourage people to engage in heart healthy lifestyle habits during American Heart Association month. The combination of sweet and juicy cherries along with chia seeds in this frozen smoothie serves as a nutritious yet delicious Valentine’s Day treat or even a quick breakfast on the go.
½ cup 1% milk or non-dairy milk such as almond, soy or cashew milk
2 tsp chia seeds
1 tsp pure almond extract
2 tsp stevia
1 cup vanilla bean or cherry flavor frozen yogurt or non-dairy frozen dessert (example So Delicious or Tofutti brands)
Combine all ingredients in a blender or food processor and blend until smooth and well combined. Serve immediately.
Substitute the non-dairy milk and non-dairy frozen dessert if desired to prepare a non-dairy or Paleo friendly smoothie.
If desired, you may substitute 1 cup Greek non-fat yogurt in place of the frozen yogurt. Nutrition Information per serving: 152 calories, 3 grams fat, 1 gram Sat. fat, 2 grams Unsat. fat, 8 mg cholesterol, 19 grams carbohydrates, 2 grams dietary fiber, 15 grams protein,0 grams trans fats
Nutrition information in this food blog is not intended to provide medical advice. Consult your personal health care provider for medical advice.
Cherries are nutritional superstars which provide powerful antioxidants that fight disease causing free radicals in our body and they also have anti-inflammatory properties as well. Research done at the University of Michigan suggests that tart cherries provide cardiovascular benefit and can reduce the risk of stroke. They are sweet and tart in taste and an excellent source of fiber as well as a good source of potassium and Vitamin C in the diet. One cup contains only 87 calories. Cherries are delicious to snack on and you can add them to salads, muffins, quick breads, smoothies or to a bowl of hot or cold cereal in the morning.
Chia seeds can be added to smoothies, yogurt or hot cereals and taste great in puddings. They naturally gel or thicken liquid foods. Chia seeds have been a staple in Mayan and Aztec diets for centuries and recently gained popularity as a nutritional staple in the United States in the last ten years. Chia seeds come from salvia, a plant with sky blue flowers that is native to Mexico. They are a rich source of polyunsaturated fats and are one of the highest sources of plant-based omega-3 fatty acids. The heart healthy omega-3 fatty acids in chia seeds are thought to play a role in reducing inflammation in the body, enhancing cognitive function and reducing cholesterol according to various research studies on this subject. The combination of the protein, high fiber content and gelling action of chia seeds when combined with liquids contribute to their high satiety, which is the feeling of being full and satisfied. This can potentially reduce food cravings between meals and fill you up more at meal time. Since they are also a great source of fiber, they are very helpful in preventing constipation as well if consumed as part of a high fiber diet on a regular basis.
Be sure to celebrate Valentine’s Day with the love of your life and be good to your heart in honor of the American Heart Association’s heart health month!
Wow, It is hard to believe that there are only four days before Christmas. If you are like me, you are still putting all the finishing touches on decorating your home for this season, baking last minute Christmas cookies and wrapping that last present and placing it under your Christmas tree. I prepared this cheeseball last night for my husband’s work place Christmas party today. As usual, I wanted to modify my original recipe calling for cream cheese, shredded cheese, chopped nuts and a one ounce packet of ranch flavor dressing mix. I purchased the 1/3 less fat Neufchatel Cheese to replace the higher fat cream cheese. Next I walked over to the cheese aisle in the grocery store, admiring all of the wonderful varieties of cheese. I selected a few for the holiday season and also purchased a package of Reduced Fat Cheddar Cheese made with 2% Milk in place of the shredded cheese made with whole milk. I chose the reduced fat version because I have found that these do not alter the taste and still have a smooth consistency. The revised version of this recipe still contains dairy fat, but much less now per serving with these minor changes. Dairy products are a good source of calcium and protein so I use them in my diet for that reason. I have used some organic dairy products and find the taste of these is very good. My favorite dairy food of all is Black Cherry Greek Yogurt.
I used ground walnuts in my recipe but you could use ground pecans or another variety of nuts as well. Walnuts contain heart healthy omega-3 fatty acids called alpha linolenic acid (ALA). ALA is a very beneficial for heart health and may also reduce inflammation in the body. Walnuts are also a rich source of polyunsaturated fat, including an omega-6 fatty acid called linoleic acid which also benefits our hearts. Walnuts have also been linked to improving brain health and prevention of cancer in some medical studies. Including a handful of nuts in your diet each day is also a great way to receive dietary fiber, protein and heart healthy fats. Add them to snack mixes or cereal in the morning also. Two tablespoons will provide 100 calories, 10 grams of fat, 0 mg of cholesterol, 0 mg of sodium, 2 grams of carbohydrate, 2.5 grams of protein and 1 gram of dietary fiber.
1½ cups Reduced Fat Shredded Cheddar Cheese made with 2% Milk
1¼ cups chopped walnuts or pecans
3 tsp Mrs. Dash Garlic and Herb Salt Free Seasoning Blend
2 tsp minced Dehydrated Onion
¼ tsp onion powder
¼ tsp garlic powder
Set cream cheese out at room temperature in a large bowl for ½ hour before mixing the ingredients together to make it easier to work with. Mix seasonings into the cream cheese with a spoon or mixer. Crush the chopped nuts. After the seasonings are mixed into the cream cheese, add the cheddar cheese and mix well. Form into a ball and roll in the chopped nuts. Refrigerate until serving time and serve on a platter with a variety of crackers and raw vegetables.
If you are a label reader, you will no doubt find that many prepackaged seasoning mixes are very high in sodium content and many also contain monosodium glutamate which I prefer to avoid in my diet. For this reason, I experimented with my spices on hand in my cupboard and substituted the Garlic and Herb salt free Mrs. Dash Seasoning Blend, garlic powder, onion powder and dehydrated minced onion in place of the ranch flavored dressing mix.
You may wish to serve this cheeseball with a variety of crackers and raw vegetables for your Christmas Eve or New Years Eve celebrations. Merry Christmas and Happy New Year readers.
I love decorating my kitchen with vintage table cloths or table runners, antique pictures and other vintage memorabilia. I purchased the table cloth pictured above at an antique store here in my small Minnesota city of 18,000 residents that I reside in. It is right at home on top of my old singer sewing machine purchased for me by my late mother in an antique store in Mapleton, Minnesota. The The Singer Sewing Machine is displayed in my entryway to my home. My advent wreath with red candles sits on top of my old sewing machine welcoming guests into my home.
Have a Merry Christmas as well as a blessed and prosperous New Year!