An Easy & Tasty Gluten-Free Tuna Pasta Salad

Hi everyone! The summer months are here. Finding ways to make tasty dishes without using heat is a great way to stay cool.

Tuna macaroni/pasta salads are popular picnic items, potluck dishes, and hot weather foods. For those of you unable to tolerate gluten, for whatever reason, there is a tasty alternative. Substitute rice noodles for the traditional wheat pasta. It takes less energy to digest, leaving you with a sense of fullness without all the tiredness associated with standard wheat products.

Find rice noodles at your local Asian market. Many standard grocery stores sell these items in the Asian section, as well. Noodles come in all widths, so find one that is suitable for you. Personally, I prefer the 1/2"-thick variety. It fits in perfectly for cold pasta dishes.

Here is the simple recipe. Prepare it an hour of so before your dining time to allow it to properly cool.

You will need a Dutch oven or large stock pan. Add the following:

6-8 cups water
pinch of salt
drop of oil to keep noodles from sticking together

Place pan onto stovetop burner.
Put temperature onto medium heat.
Bring water, salt, and oil to boil.
Add in the noodles
Reduce heat and cook for about 8 minutes, until noodles are done.

Remove from heat and drain into colander. Rinse with cold water.

Either return noodles to cooking pan or place into mixing bowl. The choice is yours...
Put into refrigerator and cool for about an hour.

When completely cooled, add the following:
1 small onion, chopped
1 t Italian seasoning
1/4 cup lowfat mayonnaise or plain yogurt (mayo is sweeter)
1 can albacore tuna, drained
1/2 cup sweet peas
1 garlic clove or 1 t garlic powder
salt and pepper to taste

Mix thoroughly to evenly distribute ingredients.

For diversity, add a chopped egg.

If desired, you can substitute lowfat sour cream for the mayo or yogurt. The choice is yours.

Refrigerate leftovers in an airtight container.
Enjoy!

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Homemade Pumpkin Butter

If you're like me, you freeze pumpkin for year-round use. If you don't, you need to start doing this. You won't regret it. Doesn't pumpkin butter sound delicious? You can make your own for much less than the cost of buying it in the store. Plus, you control the ingredients. What more could you want? You may be surprised how cheap it is to make your own. And, it's not that difficult.  Read on....

Pumpkin contains a wealth of antioxidants, the most notable being beta carotene. The beta carotene is what gives this delicious squash its vibrant color. Once in your body, this vital nutrient is converted into Vitamin A. Numerous studies reveal that this essential antioxidant plays a key role in reducing degenerative diseases such as heart disease, some types of cancer, and arthritis.

Plus, pumpkin does not contain any fat. It is perfect for those wanting to lose or maintain their weight. Who doesn't love a NO FAT food?

It's low in calories. As a plant-based food source, calorie counting is not a concern when enjoying this tasty delight. You can fill yourself up with minimal calories. Nice.

The high potassium content found in pumpkins helps regulate your heart beat, reduce muscle cramping, and keep your musculoskeletal system operating at optimal levels.

Enough for the nutrition information...let's get down to using this delectable food.

Every year I like to steam up pumpkin, let it cool and peel it. Then, I freeze it for later use throughout the remaining year. It's a great beginning for any pumpkin recipe, including my pumpkin butter. You could probably used canned pumpkin, but I cannot guarantee the final result. I can attest to FRESH pumpkin as providing superb taste, though.

You can make pumpkin butter either on the stovetop or in a crockpot. I started making my recipe on the stovetop. Then I noticed I needed to stir it too frequently, even while cooking it on low heat. So, I transferred everything to a crockpot and let it cook. How easy is that?

This recipe relies on the natural taste of spices and the sweetness of pumpkin instead of heavy refined sugars. Most commercially prepared or online recipes, you will notice, use an inordinate amount of sugar. Not mine. You will receive the pure, natural taste of ingredients. My tasty recipe only uses minimal refined sugar. 

And, you could easily substitute unsweetened apple or white grape juice for the white and brown sugars. Of course, you can add more sugar as you like.

So....

You will need:

3 cups pumpkin, cooked and peeled

1 T. cinnamon

¼ t. nutmeg

½ t. ginger

2 t. white sugar

2 T brown sugar

Place all ingredients into a crockpot and stir thoroughly. Turn on high heat. Cook for 3-4 hours. Stir as needed.

Wasn't that easy?   Now.....
 Have you been wondering about what to do with pumpkin butter besides spreading it on your morning toast? Well....after making another tasty batch, I discovered other uses that I believe are worthy of sharing....

Use it as a topping over ice cream, muffins, rolls and croissants. 

Use it in your sandwich. Instead of traditional jelly or jam, substitute some pumpkin butter. You'll increase the nutritional value and may find the taste addicting. 

Jar some and give as gifts. Everyone loves homemade items, especially as holiday gifts. After making a batch, remove it from the heat and let it cool. Place the pumpkin butter into your favorite jar. Secure tightly. Label it and present it as a gift.

Use in recipes instead of pure pumpkin. Most baked goods recipes call for pumpkin, cinnamon and spices. That is exactly what pumpkin butter is. Save yourself the time and effort of mixing individual ingredients.

These are some ideas, and uses, that work particularly well to highlight the versatility of pumpkin butter. Can you think of any others?


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Tasty Holiday Crisp

It's that time of year when cranberries add a special delight to a number of tasty recipes. Here is one that is both healthy and delicious. It's a variation on the traditional apple crisp. Enjoy this as a holiday breakfast or dessert and watch the compliments come pouring in.

Apple-Cranberry Crisp

Serves 8

3 c. apples, peeled, cored and sliced

2 c. cranberries, fresh and cut in half or chopped

¼ c. sugar

½ c. flour

½ c. walnuts or almonds, chopped

1 t. cinnamon

4 T. butter, melted

Preheat oven to 350.

Combine apples, cranberries, cinnamon and ½ of sugar in mixing bowl until fruit is evenly coated.

Place fruit mixture into ungreased baking dish.

Mix flour, nuts, butter and remaining sugar in medium-sized bowl. Sprinkle mixture over top of fruit combination.

Place baking dish into preheated oven. Bake for 50 minutes, or until you can poke the apples easily with a fork. Mixture will be bubbly and lightly brown when done.

NUTRITION INFO:

145 calories, 1g protein, 4g sat fat, 4g mono fat, 15mg chol, 2g fiber, 18g carb

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Quick & Tasty Banana Spread

Hi my favorite readers! How many times have you bought bananas, only to find them getting overly ripened before you had a chance to eat them? Instead of tossing them aside, turn them into spread.

You can use the spread on toast, bread, in celery sticks, as a pita chip dip or simply as a side dish for your meal. This makes a great addition to your holiday menu.

Banana Spread

1 banana, peeled

cinnamon

nutmeg

Use a cereal bowl. Place the banana into the bowl and mash thoroughly with a fork. If you want more taste, add cinnamon and/or nutmeg to your taste.

Store leftovers in the fridge.

How quick, tasty and easy was this?

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Quick & Easy Veggie Soup

We're all pressed for time. Many times it's too easy to choose a processed meal. Instead, make your own batch of veggie soup. It's quick, easy and oh so cheap...

Cut up your favorite veggies. Include broccoli, carrots, onions, potatoes and a clove or two of fresh garlic. If you don't have fresh garlic, use bottled minced or garlic powder. Mix up all the veggies. Lightly coat with olive oil. Mix thoroughly to coat all veggies.

Place veggies into roasting pan. Lightly sprinkle with Italian seasoning or basil, rosemary, thyme. 

Place container into 350 oven and bake for 30 minutes, or until you can easily poke a fork in to the veggies. Refrigerate leftovers for future use....like the below veggie soup.

Either open a can of prepared veggie broth. Or, use your homemade variety. Add some roasted veggies. VIOLA! There you have a quick, easy and budget-friendly way to enjoy a healthy meal.

Serve with wholegrain crackers, bread or noodles.

Find interesting? Kindly share.. 

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Tasty & Fiberful French Toast

Hi my favorite readers! Who does not enjoy some delicious French toast every now and then? Did you know that you can add some pizzazz by having some wholegrain fiber? The whole grain not only adds some extra texture, but tastes good. How do you do this, you ask? I'm glad you asked...

Here's one of my newest recipes. It's quick, cheap and easy. Enjoy! I call it....

Oatilicious French Toast

serves 2

You will need:

2 aluminum pie pans

1 mixing utensil

1 frying pan

1 spatula

4-6 pieces of your favorite bread

1-2 eggs, depending upon your taste

cinnamon

¼ cup lowfat or fat-free milk, dairy or soy

¼ cup oat bran

Place the milk, eggs and cinnamon in one pie pan. Beat thoroughly. For extra taste, add in some nutmeg.

Place the oat bran in the other pie pan.

Heat the skillet until a drop of water starts bouncing. Add a little oil, if needed. You don't need the oil if you are using a nonstick skillet.

Dip the bread into the milk mixture.

Then, dip the bread slice into the oat bran. Turn and coat other side of bread.

Place bread into skillet and cook until lightly browned. Flip over when needed.

Remove and serve with fresh fruit, syrup, jam or any other favorite topping.

Leftovers can be kept in fridge for a couple of days.

This recipe is particularly delicious with pumpernickel bread. Experiment with your favorites!

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Healthy, Low-Cal Snow Cones

Hi, my favorite readers! With so much heat around lately, it's always nice to hear about ways to stay cool. That includes drinking cold beverages. Here's a nice, cheap and easy one to enjoy...

You need a food process, chopper or blender for this...

Place a couple handfuls of ice cubes into the pitcher or container.

Blend, or mix, until the ice turns into thin pieces...like snow.

Remove shaved ice into scoop into a serving cup.

Squeeze either a fresh lemon or orange over the ice.

Viola! A tasty relief to the hot, dog days of summer...Plus, it's fantastic for weight management. Very, very low calories...who doesn't like that?

For variety, try any number of your favorite 100% fruit juices such as pineapple and/or apple. Pureed fruits, complete with juice, offer another alternative. Use your imagination and go for it!

Enjoy! Find interesting? Kindly share...

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Making Your Own Energy Bars

It's great to have a high-protein snack or drink to replenish your body after a good workout. With so many energy bars available on the marketplace anymore, it can be confusing about what to buy. Plus, have you read the ingredients on these bars? There is a way for you to take control over what you put into your body while getting away from eating those commercially manufactured bars. Make your own energy bars. It's quicker and easier than you may think.

By making your own energy bars you know exactly what goes into the end product. Homemade versions contain no additives, flavorings, artificial sweeteners or harmful preservatives. Since all recipes contain some sort of fat, as a binding agent, you can adjust which type you use to satisfy your personal taste and health needs. Making your own also allows you to determine how large a portion you want.

Here's a recipe I adapted from a local television station to suit my tastes. You can also adjust ingredients to suit your taste buds.

You will need:

9x13” baking pan

medium saucepan

medium mixing bowl

cookie sheet

large mixing bowl

Dry Ingredients:

2 cups oats

½ cup sliced almonds

½ cup crushed walnuts

¼ cup dried cranberries

¼ cup raisins

¼ cup chopped dates

¼ cup dried apricots, chopped

Wet Ingredients:

¼ cup honey

¼ maple syrup

¼ cup barley malt syrup

1 cup peanut or almond butter, creamy variety

2 T canola or sunflower oil

Preheat oven to 350.

Evenly spread oats and nuts onto ungreased cookie sheet.

Place in oven and bake for 10 minutes, until lightly brown.

Combine wet ingredients in medium saucepan.

Cook over low to medium heat until blended, about 10 minutes.

Stir continuously.

Combine wet and dry ingredients in a large mixing bowl. Toss until dry mixture is thoroughly coated with wet mixture.

Place mixture into 9x13” baking dish. Firmly press into place until the entire pan is filled.

Refrigerate for 2 hours, or until mixture is firm.

Cut into your desired serving sizes.

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Happy Valentine's Day!

To all my U.S. readers, Happy Valentine's Day! Remember to share smiles, laughter, conversation and love on this special day.

Everyone deserves decadent treats every now and then. Here are some homemade chocolate covered cherries to satisfy your sweet tooth.

Chocolate Covered Cherries

Cover a cookie sheet with waxed paper.

Melt 2-3 squares of unsweetened chocolate in a double boiler.
Dip the cherries into the chocolate.
Place the cherries onto the cookie sheet.
Put cookie sheet into refrigerator.
Cool until chocolate hardens.

For extra taste and crunchiness, roll the cherries in crushed nuts after dipping in chocolate.

Enjoy!

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Happy Holidays!

Happy Holidays to all my favorite readers! Even though it is the season of delicious food that you otherwise may not eat during the rest of the year (in my case..it's gravy)..Remember to eat everything in moderation.

Here's a great way to satisfy your sweet tooth without adding excessive calories and all that other "unhealthy" stuff...

Buy a fresh pineapple and dice it up. Snacking on pineapple is simply scrumptious!

You can also make a fresh fruit smoothie by blending together some diced pineapple with plain yogurt. Add flaxseed to get some more nutrients in there.

Or, make a fresh fruit salad by mixing together some pineapple, plain yogurt or lowfat sour cream, mandarin oranges and sliced cherries or blueberries. Yumm!!!


Enjoy!

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A Change of Pace

Hi my favorite readers!

The holiday season is upon us and I thought it would be fun to share a nontraditional recipe (for most folks, anyways). How about making a pot of some nutritious, easy to make and tasty black beans and rice? Let's go for it...

Cuban Black Beans & Rice

Serves 4

Ingredients:

1/4c olive oil

1 small onion, chopped

1 medium red bell pepper, chopped

3 garlic cloves

1/2t cumin

2 bay leaves, crumbled

2 15-oz cans black beans, drained

1c water

1c rice

2T olive oil

2t vinegar

Heat 1/4c oil in large saucepan over medium heat

Add onions, pepper and garlic

Cook until onions are translucent and soft

Stir in cumin and bay leaves

Add beans and water

Bring to boil

Reduce heat and simmer 20 minutes, stirring occasionally

In separate saucepan, bring 2c water to boil. Add rice.

Cover, reduce heat and cook until rice is done.

Set aside.

Remove bay leaves from beans

Stir in 2T oil and vinegar

Season to taste

Serve beans over rice

Store leftovers in airtight container in fridge. Or, freeze for later use.

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Enjoying Succulent Winter Squash

It's that time of year again..the time for tasty, succulent winter squash. Winter squash can be so versatile, nutritious and easy to prepare..it can fit into any meal plan. Plus, it fits easily into food budgets.

Do you ever get tired of potatoes and need a healthy alternative? Or...just want to experience a new taste sensation? Turn to winter squash..

Winter squash are nutritional powerhouses that contain minimal calories and large amounts of vitamin A, folate, magnesium, potassium, Omega-3s and B vitamins...among other nutrients. So, not only are you adding variety to your meal plan, you are nutritiously feeding your body!

Plus, if you're watching your weight....viola! This is the food for you! Winter squash contain rich amounts of dietary fiber that fills you up with few calories. :)

Winter squash fall under the 'Red and Orange Vegetable' category on the U.S. Department of Agriculture's MyPlate website. Check here for more nutritional information. You will be impressed by all this vegetable group has to offer:

http://www.choosemyplate.gov/foodgroups/vegetables_why.html

Here's a recipe that I enjoy instead of..or in addition to..mashed potatoes. It is a hit with my students and friends, as well..

Quick & Easy Mashed Butternut Squash

3-4 cups butternut squash, peeled and diced

¼ cup onion, chopped

1 garlic clove, chopped

¼ t Italian seasoning

dab of butter or dash of olive oil

salt and pepper to taste

Place raw squash and onion into steamer, or dutch oven with steaming basket. Cover tightly. Bring to boil over medium heat. Steam until you can poke a fork easily through the squash. It takes only about 5-8 minutes to cook.

Remove veggies and place into serving dish.

Add a dab of butter or dash of olive oil, just enough to add extra volume.

Sprinkle on garlic, Italian seasoning plus salt and pepper.

Mash ingredients thoroughly together with a fork or potato masher.

Add more seasoning, as needed.

Store any unused portion in airtight container in the refrigerator.

If you're wanting to cut back on fat, prepare recipe without using butter or oil. It takes just as good...

Butternut squash has a sweet, light taste all its own.

Enjoy!

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Making A Healthy Stuffed Burger

Have a taste for a juicy, cheese-stuffed burger but think it's off-limits due to being too fatty or unhealthy? Think again. Here's a quick and easy way to enjoy this tasty delight...This recipe makes two burgers.

Stuffed Burgers
8 ounces, 93% or 97% lean ground sirloin
2 T red onion, thinly chopped
1 t fresh basil, finely chopped or ½ t dried
½ t mustard
½ ounce low-fat mozzarella

Place first four ingredients into mixing bowl. Thoroughly mix with wooden spoon or hands. Divide the mixture into half.

Divide the cheese into two portions.

Shape each meat portion into a thin patty. Place cheese into the center. Roll up the meat mixture and form a thick patty.

Depending on what you desire, either place the burgers onto a heated grill or place them underneath an oven broiler. Cook until done to your liking and cheese has melted.

Serve on whole grain buns with fresh salsa or tomato, lettuce and sliced avocado.

If cheese is not to your liking, substitute avocado for a tasty alternative.

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Flourless Peanut Butter Cookies

Do you like peanut butter cookies? Here's a recipe that, surprisingly, does not contain any flour. The original recipe calls for creamy peanut butter, but I prefer a little more crunch. So, I substituted crunchy peanut butter with same tasty results. You can choose which you prefer...

1 cup peanut butter, all-natural variety with no-added sugar
1 cup light brown sugar, loosely packed
1 egg

Substitute two egg whites for a whole egg for a more heart-healthy version...if cholesterol level is a concern to you.

Preheat oven to 350.

Combine all ingredients together.
Shape dough into 1" diameter balls.
Place balls onto ungreased cookie sheet.
Gently "smash" down with a fork.

Bake for 10-12 minutes.
Remove cookies onto cooling surface.

Approximate nutritional info Per cookie: 12g carb, 54mg sodium, 6g fat, 3g protein, 110 calories

Cheap and Super Healthy Soup

These days, everyone is looking for ways to stretch the dollar. It's not as difficult as you may think. Make your own homemade soup to last a few days for a fraction of the cost of commercially-prepared soups. Here's a well-tested recipe for split pea soup..It may not smell that good when being cooked, but the taste is well worth it!

Split Pea Soup
6 cups water
2 cups split peas
1/4 cup broccoli, diced
1/4 cup carrots, peeled and sliced
1/4 cup onions, diced
1 teaspoon Italian Seasoning spices (oregano, rosemary, thyme and parsley)
2 Bay leaves, if desired

Place the water into a crockpot. Add the remaining ingredients. Stir thoroughly. Set the temperature to high. Cook for 5-6 hours.

Adding the vegetables from the beginning will allow them to "melt" into the peas, making a wonderful puree. If you want to bite into veggies, add the veggies during the last two hours of cooking.

Serve with bread, crackers and a salad for a complete meal.

Store leftovers in an airtight container in your fridge.

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Natural Egg Substitutes

If you're concerned about cholesterol content, or just want to find an alternative to the commercially-prepared egg substitutes..there are natural alternatives.

Here are some I hope you enjoy...

In place of one whole egg, use any of the following:

* 2 egg whites
* 1 T tahini plus 3T water
* 1 T garbanzo flour plus 1T oil
* 1 T lecithin granules plus 3T liquid
* 1 T arrowroot powder plus 3 T liquid

I originally saw these alternatives in the 'Uprisings: Whole Grain Cookbook'. I've used these combinations, but prefer the egg whites. You may have other favorites.

Enjoy!

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Fiber-Rich and Tasty French Toast

If you love French Toast as much as I do, there's a way to get your fiber while enjoying this tasty delight. And..it's easy and quick. The additional fiber adds a crunchier texture and sweeter taste than typical French toast.

Use your favorite bread..

Prepare a fry skillet by lightly greasing bottom with either olive oil, spray oil or butter. Place skillet over medium heat. Test skillet for cooking readiness by placing one or two drops of water into it. When drops start bouncing, pan is ready.

½ c milk, either dairy or unsweetened soy
1 egg or 2 egg whites
½ teaspoon cinnamon
sprinkling of nutmeg
1/4c wheat germ or oat bran

Mix all ingredients together. Add more spices to suit your taste. Place the liquid into a pie pan.

Place wheat germ or oat bran into another pie pan.

Dip bread into liquid mixture to coat. Then..
Dip bread into whole grain while covering both sides.

Place bread into skillet. Cook until both sides are brown.
Remove from skillet and place onto serving plate.
Serve hot with your favorite topping...syrup, sliced fresh fruit, fruit preserves or compote.

Enjoy!

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Heart Healthy Holiday Cookies

It's the time of year to share both baking ideas and baked goods with others. Here are some ways you can save on calories and fat while still maintaining the taste of your goods:

Prepare your cookie dough batter. Make some substitutions. For instance, for oatmeal cookies you can save on saturated fats by substituting "heart healthy" margarine for butter. To increase the nutritional value, use unbleached instead of bleached flour. Add extra cinnamon in place of some brown sugar.

Prepare your cookie sheets. Use parchment paper instead of lightly greasing your cookie sheet. This will save calories while also reducing your fat content. It does not affect the taste, either.

Shape your dough. Shape the dough into canes, bells and stockings. This is done by moistening your hands with water, picking up some dough, and placing it onto the cookie sheet. Now, shape into your preferred item.

Bake. Bake the holiday-themed cookies per your recipe instructions.

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Heart Healthy Fruity Oatmeal

Instead of simply eating a bowl of hot oatmeal with brown sugar (or other refined sugars) for breakfast, try this variation. It is all natural, adds extra sweetness and fiber.

Serves 1.

1/2 cup whole oats (oatmeal, quick or regular cooking variety)
1 cup water
1/4 small apple, peeled and diced
1-2 Tablespoons raisins or chopped dried prunes
sprinkling of cinnamon
low fat soy milk

Place water into saucepan on stove top. Cook over medium heat until water starts to boil. Add in oats, apple and dried fruit. Stir frequently. Bring to boil. Lower heat and cook until apples are tender.

Add more water as needed.

Pour into serving bowl. Sprinkle on cinnamon. Pour milk over oatmeal.

If you don't have apple, add fresh blueberries.

Enjoy!

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Heart Healthy Minestrone Soup

Heart healthy is the term given to foods that are known to help your cardiovascular system. The term was coined by the American Heart Association. Here's a soup that is rich in fiber and antioxidants, both essential in a heart healthy diet. Plus, the broth base is much lower in calories than any creamed soup.

As a way to get more nutrients and less calories, I developed this recipe. This soup is easy to make, quick and nutritious. It can be made in either a crockpot or dutch oven style pan. If cooked on the stovetop, the cooking process is much quicker.

Minestrone Soup

2- 15 ounce cans, tomatoes (one stewed and one plain)
1 cup V-8 juice (low sodium)
2 cups water
2 garlic cloves, chopped
1/2 cup green beans, chopped
1/4 cup onion, chopped
1/2 cup broccoli, chopped
1/2 cup kidney beans, cooked
1/2 cup zucchini, peeled and cubed
1/2 cup cabbage, chopped
3 tablespoons Italian seasoning (or combo of thyme, rosemary and oregano)
1/4 macaroni, uncooked

Place all ingredients, except for macaroni,into dutch oven or crockpot. If in dutch oven, cook over medium heat for about 30 minutes. Stir occasionally.

If using crock pot, cook on high heat for 5 hours. Stir occasionally.

In both uses, add macaroni during last 1/4 of cooking time.

Serve with whole grain crackers or bread. The addition of a green salad with make a complete meal.

Enjoy!