A healthier squash recipe!

As gardens are bounteous with endless varieties of squash, I wanted to get creative with my recipes for the delicious veggie!

I often create new recipes by simply having scarce items in my pantry.  Almost every one of my new recipes grows from a "hmmm, I wonder what it would taste like if..." thought.  Rarely are these experiments planned, and not all of them end well.  Just ask Dan about the time I tried to salvage old and half-used candles in our newlywed kitchen.  That experiment ended with a "calm, cool, and collected" call to his work asking the best way to put out a kitchen fire.  Oh, and Ladies, NEVER start a conversation that way.  Learn from my mistake.

But I digress...

Let's get down to the how-to of this delicious and simple squash dish.  Who doesn't love a recipe with THREE-ISH ingredients? I say "ish," because I don't think "salt to taste" counts.

So, here goes!

Ingredients:

5 medium sized yellow squash, sliced sort of thinly.

4 tbsp butter (only use the REAL stuff, for your health!)

Basil paste (you can make this from fresh basil and oil)

Directions: 

Sauté slices of squash in the butter which has partially melted in a wrought iron skillet on medium-high heat.  When they start to be transparent in some places, stir in about 1 tbsp basil paste and salt to taste.  That's it!!

DOES IT GET any easier than that?!  No! It doesn't!

I think you'll love it.  We did! But let me know your opinions! :)

Happy Cooking!

Elderberry Syrup

Elderberry Syrup has long been used for its antibiotic properties.  My children take it daily as a vitamin and immune builder.


Makes 1 quart (1l)

Make sure the cookware you’re using is non-reactive and your clothes are stain-friendly. If you use an aluminum pot, it’ll get stained and the next batch of mashed potatoes you make may come out pink. Ditto for spatulas and anything else to plan to use to stir the syrup while it’s cooking.


2-pounds (1kg) elderberries (order from http://www.rosemountainherbs.com/)
4 cups (1l) water

1/4-1/2 raw honey, to taste (we sell raw wildflower honey at http://www.vineyardfarms.com/)


1. Put the elderberries in a large, non-reactive pot with the water. Bring to a boil, then reduce heat to a low boil and cook for 15-20 minutes, until tender and soft.

2.  Strain juice into a mason jar, over a fine mesh strainer.  Pushing the mosture out with the back of a spoon.  Save strained berries.

3.  Add honey to taste into the mason jar with the warm elderberry syrup.  Stir.

4.  Store in refrigerator for up to 1 year.  If syrup ever molds, scrape mold off, and re-boil.  I have never had mine mold, but have read that it has happened to some people. 

5. Give 1 teaspoon twice a day as an immune system supplement.  If used to combat active flu symptoms, give 1 teaspoon every couple of hours.  Do not give elderberry syrup to children under one, if you have added honey to it.

6.  Roll the strained berries in 2 tsps flour and 2 tsps sugar.  Use in blueberry muffins.


Note: Some varieties of elderberries are not meant for consumption and none should be eaten raw, especially the leaves. I remove all of the hard, woody stems as well before cooking.  You can Google "Elderberry Syrup" for all the health benefits and for more info.

Healthy Zucchini Saute

Original Recipe Yield 6 servings

Ingredients

1 tablespoon vegetable oil

1 onion, sliced

2 tomatoes, chopped

2 pounds zucchini, peeled and cut into 1 inch thick slices

1 green bell pepper, chopped

salt to taste

ground black pepper to taste

1/4 cup uncooked white rice

1/2 cup water

Directions

1.Heat oil in a saute pan over medium heat. Add onion, and cook and stir for 3 minutes. Add tomatoes, zucchini, and green pepper. Stir. Season to taste with salt and black pepper. Reduce heat, cover, and simmer for 5 minutes.

2.Stir in rice and water. Cover, and cook over low heat for 20 minutes.

Yummy squash casserole!

1 sm. zucchini, sliced
1 yellow squash, sliced
1 1/2 c. bread cubes, lightly toasted
1/2 c. grated Cheddar cheese
1 egg
1-2 c. milk
Parmesan cheese
Bread crumbs
Butter
Toss squashes, bread cubes and Cheddar cheese together in a large, lightly greased baking dish. Beat egg and milk together. There should be enough liquid to nearly cover squash mixture. Sprinkle mixture of Parmesan and bread crumbs on top. Dot with butter. Bake 30 minutes at 350 degrees. Serves 4.

Cherry Vanilla Smoothies/Popsicles

Ingredients:

Large tub of vanilla yogurt (I choose organic, or Greek yogurt!)
Bag of frozen, pitted cherries
Vanilla protein powder (optional)

Directions:
Blend all ingredients.
Enjoy!

Variation:
My kids LOVE these poured into molds, and frozen as popsicles!  They are full of antioxidants, vitamins, protein, and calcium!

Cheesy Broccoli Breakfast Casserole, Phase 1

Cheesy Broccoli Breakfast Casserole

Ingredients:
12 egg whites
1 T fat free milk or half and half
1 tsp.Spike Seasoning
fresh ground black pepper to taste
3 cups broccoli flowerets
3/4 cup fat free cheese
Optional: serve with low fat sour cream.

Blanch broccoli in salted boiling water, then drain.
Layer broccoli on bottom of 12x12 pan, which is coated in Olive Oil.
Cover well with cheese.
Mix eggs, milk, salt, pepper, and pour over broccoli and cheese.
Cook at 350, and watch for the top of the casserole to turn light brown and bubbled, then remove from the oven.

Peanut Butter Chocolate Shake, Phase 1

Peanut Butter Chocolate Shake

Ingredients:
Lowfat Soymilk (I use Silk), 1/2 cup
1 cup ice
Plain Peanut Butter (No sugar or honey! I grind my own at Fresh Market)
Fat Free, Sugar Free Chocolate Syrup, 2 Tbsp (I use Walden Farms)
Fat Free Vanilla Yogurt, 1/2 cup

Directions:
Mix all together in blender. Pulse until all ice is crushed. Enjoy!

Egg Muffin Cups To Go, Phase 1

Egg Muffin Cups To Go

These are a staple for me on the South Beach Diet! Each Sunday, I bake 12 of them (a full muffin pan), and divede them up (2 per baggie) and freeze them.
In the morning (especially when we're on the go), I pop one baggie in the microwave for 1 minute. They are easy to eat in the car, if necessary!

Ingredients:
Frozen Spinach 1/2 cup, thawed
Chopped Onion 1/2 cup
Chopped Red or Green Pepper 1/2 cup
Fat Free Cheddar Cheese 1/2 cup (I like Kraft)
Egg Whites Liquid

Directions:
Heat oven to 350. Grease 12 muffin cups. Combine first 4 ingredients into a small bowl and mix well. Divide evenly into greased muffin cups. Fill each cup to 3/4 full with Egg Whites. Cook at 350 for 20-30 minutes, or until a toothpick comes out clean.

Can be frozen and reheated!
2 muffins are a serving.

Wake-Me-Up Coffee Shake, South Beach Diet - Phase 1

Wake-Me-Up Coffee Shake, South Beach Diet - Phase 1
Ingredients:
1/2 cup low fat, no sugar vanilla or plain yogurt
1/2 cup low calorie, no sugar vanilla soymilk
1 teaspoon or tablespoon instant coffee (to your taste- can be decaf or regular)
1 tablespoon sugar free, fat free, calorie free chocolate syrup
1 cup ice

Blend.
Enjoy!

South Beach Diet PB & Choco Shake - Phase 1

South Beach Diet PB & Choco Shake - Phase 1

Ingredients:
All natural, no sugar or honey added Peanut Butter
Sugar free, fat free fudgesicles
1/2 cup fat free, low calorie plain or vanilla yogurt
1/2 cup low fat soymilk
1 cup ice cubes

Blend
Enjoy!

Protein Powder Cookies

Protein Powder Cookies

I have tried a few different diets, and for everyday eating, I use some of these recipes. They are convenient (God knows that important to me!), and easy! These are little 3-4 bite cookies that freeze well, and are great for on-the-go! These are perfect on the Body For Life Plan.

Ingredients:
1 serving
1/3 cup oatmeal (uncooked)
1/4 tsp. cinnamon
1/4 tsp. baking powder
1 scoop protein powder (any flavor)
2 packets sugar substitute
2 tbsp. skim milk

Directions:
Preheat oven 300. mix. spoon onto greased cookie sheet. Cook 7-10 mins. makes one meal.

Lotsa Beans Salad

Lotsa Beans Salad

INGREDIENTS:
1 (15 ounce) can kidney beans, drained
1 (14.5 ounce) can wax beans, drained
1 (15 ounce) can lima beans, drained
1 (15 ounce) can green beans, drained
1 (15 ounce) can garbanzo beans, drained
1 sweet onion, chopped
1 green bell pepper, chopped
1 red bell pepper, chopped
3/4 cup white sugar
2/3 cup distilled white vinegar
1/2 cup vegetable oil
1/2 teaspoon dried dill weed
1/2 teaspoon dried rosemary
1/2 teaspoon dried basil
salt to taste

DIRECTIONS:
Mix beans with onion and bell peppers in a large bowl.
In a small saucepan, combine vinegar, oil, sugar, and herbs. Season to taste with salt. Stir over medium heat until sugar dissolves; do not boil.
Pour warm dressing over bean mixture, and marinate for at least 2 hours in the refrigerator before serving.