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Sunday, July 15, 2012
Sweet and Sour Pork Chops
Make this "Cook Yourself Thin" recipe.
Calories per serving, pork chops: 290
Calories per serving, brown rice: 175
For the pork chops
1 tablespoon dry sherry
1/4 teaspoon pepper
2 tablespoons low-sodium soy sauce
1 1/2 teaspoons sugar
1 pound 1-inch-thick boneless pork loin chops, trimmed of any fat, and cut into 1-inch cubes
2 tablespoons pineapple juice
1 tablespoon ketchup
1/2 teaspoon white vinegar
3 tablespoons canola oil
1 red onion, peeled, trimmed and cut into 1-inch cubes
2 red (or 1 red and 1 green) bell peppers, stemmed, seeded and cut into 1-inch cubes
RECIPES FROM THIS EPISODE
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All "Cook Yourself Thin" Recipes
Main "Cook Yourself Thin" Site
For the brown rice
1 1/2 cups brown rice
3 cups chicken stock
1. To make the pork chops: Combine sherry, pepper, 1 tablespoon of the soy sauce, and 1/2 teaspoon of the sugar in a medium bowl. Add pork and gently toss until well coated. Let marinate in the refrigerator.
2. Stir together pineapple juice, ketchup, vinegar, the remaining tablespoon of soy sauce, and remaining teaspoon of sugar in a small bowl until well combined.
3. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium-high heat until hot but not smoking. Add onion and cook, stirring occasionally, until browned but still a little crisp, about 2 minutes. Transfer to a large dish. Heat another tablespoon of the oil in the same skillet over medium-high heat until hot but not smoking. Add peppers and cook, stirring occasionally, until browned but still a little crisp, about 3 minutes. Transfer to the same dish.
4. Heat remaining tablespoon of oil in the same skillet over medium-high heat until hot but not smoking. Add the pork cubes, arranging in a single layer. Cook, undisturbed, until a golden-brown crust forms on the bottom, about 1 1/2 minutes. Turn the cubes over and cook until a golden-brown crust forms on the other side, about 1 1/2 minutes. Return onion and peppers to the pan and toss to combine. Add pineapple juice mixture and cook, stirring, until sauce evenly coats everything and thickens slightly, about 2 minutes. Serve immediately.
5. To make the brown rice: In a saucepan, bring the stock to a boil and add the rice. Cover with a lid and let simmer for 20 to 30 minutes. Using a fork, fluff the grains and serve.
Garlickity Sweet Potato Fries
Calories per serving: 161
2 pounds sweet potatoes potatoes, peeled and cut into fries 1/4 inch wide and 3-4 inches long
2 tablespoons olive oil or spray
3/4 teaspoon salt
1/8 teaspoon freshly ground pepper
4 garlic cloves, finely chopped
2 tablespoons finely chopped fresh parsley
Zest of 1 lemon
1. Preheat oven to 400 degrees.
2. Spray a rimmed baking sheet with cooking spray to evenly coat.
3. In a large bowl, toss the sweet potatoes with the olive oil, salt and pepper.
4. Arrange the potatoes on the prepared baking sheet and bake for 45-50 minutes, shaking the pan and turning the potatoes midway through baking.
5. While the potatoes are baking, combine the garlic, parsley and lemon zest.
6. Transfer the potatoes to a serving dish. Sprinkle the garlic mixture over the fries and serve immediately.
Friday, July 13, 2012
Nutrition Data, 194g Serving: 227 cal, 39g carb, 4g fat, 183mg sodium, 8g fiber, 11 g protein, low Cholesterol, good source Vit C, Folate. Estimated Glycemic Load 17
1 cup uncooked quinoa
6 cups water or bean cooking liquid
3 cups cooked kidney beans (1 can, drained and rinsed)
3 cups cooked black beans (1 can, drained and rinsed)
2 cups unsalted tomato sauce
1 Tbsp olive oil
1/2 cup chopped onion
2 celery stalk, diced
2 Tbsp (2 - 3 cloves) minced garlic
4 Tbsp minced jalapeño pepper
1 green bell pepper, diced
1 red bell pepper, diced
2 tsp cumin powder
4 tsp gr coriander
2 tsp paprika
2 tsp dried basil leaf
1 tsp dried thyme leaf
1 tsp dried marjoram leaf
1/2 tsp chipotle pepper powder
2 bay leaf
2 Tbsp light molasses
2 Tbsp Braggs Liquid Aminos, or soy sauce
Fresh ground black pepper to taste
More Heat: Add more chile powder
Soak the quinoa 5 minutes
Rinse, then drain into a colander
If using canned beans, drain into a colander and rinse well
Peel & mince the garlic and jalapeño pepper
Dice the onion
Wash and trim the celery, slice lengthwise, then crosswise to dice
Seed and dice the red and green pepper
Heat the oil on medium-high in a dutch oven or large sauce pan
Fry the garlic, jalapeno, onion and celery until soft (about 5 minutes)
Add the peppers and fry 5 minutes
Add the spices and herbs, stir 2 minutes
Add the beans, water or bean liquid, molasses, tomato sauce, and quinoa
Bring to boil, cover, and simmer 20 minutes or until quinoa is cooked
Stir in Braggs or soy sauce, and pepper. Adjust seasonings
Optional: Add a dollop of dairy or non-dairy sour cream to each bowl
Sauté jalapeno, garlic, celery, and peppers in oil for 5 minutes on med-high
Add spices and herbs, stir 2 minutes
Combine with water, tomato sauce, salt, quinoa and beans in a 6 qt crockpot
Cover and cook on low for 5 - 6 hours
Add Braggs or soy sauce, molasses, pepper
Serve garnished with chopped clilantro and sour cream (optional)
Monday, July 9, 2012
- Makes 10 servings
- Calories per serving: 405
- Minutes to Prepare: 30
- Minutes to Cook: 30
- 2 tablespoons olive oil
- 1 1/2 pounds baby bella mushrooms- sliced
- 1 teaspoon dried thyme
- Kosher salt
- 1 15-ounce container part-skim ricotta
- 3/4 cup skim milk
- 2 eggs, lightly beaten
- 3 cups shredded, part-skim mozzarella cheese, divided evenly
- 3/4 cup grated Parmesan cheese
- 1 10-ounce box frozen chopped spinach, defrosted and drained
- 1/3 cup chopped fresh basil, plus more to garnish
- 1 teaspoon dried oregano
- Freshly ground black pepper
- 5 cups tomato sauce
- 12 sheets no-cook lasagna noodles
- Preheat the oven to 375 degrees.
- Heat olive oil in a large pan over medium-high heat. Add the mushrooms and thyme and season with salt. Cook until softened for 10 to 12 minutes.
- In a large bowl, combine the ricotta cheese, milk and eggs and stir.
- Add to the bowl 1 cup of mozzarella, Parmesan, spinach, basil and oregano and season with salt and pepper and stir.
- Spread 1 cup of tomato sauce in the bottom of a 9x13 pan.
- Layer 4 sheets of lasagna on top, slightly overlapping.
- Spread half the ricotta mixture on the noodles and then cover the ricotta with half the mushroom mixture.
- Top with 1 1/2 cups tomato sauce. Repeat with 4 sheets of lasagna pasta, remaining ricotta mixture, remaining mushrooms and 1 1/2 cups tomato sauce.
- Cover with the remaining 4 sheets of lasagna, the remaining cup of tomato sauce and remaining mozzarella cheese.
- Lightly coat a sheet of aluminum foil with olive oil (spray) and cover the uncooked lasagna, spray-side down.
- Bake at 375 degrees, covered, until bubbly for 45 minutes.
- Remove foil from lasagna and increase the oven temperature to 450 degrees.
- Cook until cheese browns for12 minutes.
- Remove from the oven and let stand for 15 minutes before cutting.
- Serve warm and garnish with basil.
- Calories per Serving: 387.2
- Minutes to Prepare: 25
- Minutes to Cook: 30 for Sweet Potatoes
- Minutes to Cook: 30 for Casserole
- Servings: 6
The Spicy Quinoa Black Bean Casserole is perfect for meatless Monday and for vegetarians as it has plenty of protein but no meat.
Highlighted Health Benefits
- The sweet potatoes in this dish make it naturally high in vitamins B6, C and D. They are also a good source of magnesium, which is known as a relaxation and stress reducing mineral. In addition, they balance blood sugar and contain iron and potassium.
- Quinoa is high in protien, and fiber. It helps build bones as just one cup of cooked quinoa contains 30 milligrams of calcium. It is great for brain functioning through iron and vitamin B. Quinoa has all 8 essential amino acids and is a complete protein with 9 grams per cup. It also detoxifies the liver and promotes healthy digestive functioning.
- Black beans are high in both protein and fiber and promote a healthy digestive system. They promote blood sugar regulation and lower blood cholesterol levels. Black beans also contain eight flavonoids which provide antioxidants that have been shown to prevent cancer. Through their folate and vitamin B6 content they support the nervous system. They also detoxify by reducing sulfates through their high molybdenum content.
- Benefits of the garlic in this dish reduces your risk of cancer, promotes heart health, regulates blood sugar thus preventing diabetes, acts as a natural antibiotic and reduces cholesterol just to name a few. Not to mention it keeps vampires at bay and that can always be helpful.
- 3/4 cups dry quinoa (cook according to box instructions)
- 3 cups cooked organic black beans (or two 15-ounce cans, drained and rinsed)
- 4 small sweet potatoes (puree/mashed) (organic preferred)
- 1 cup shredded low-fat cheddar cheese (organic preferred)
- 1.5 tbsp ground cumin
- 3/4 tbsp Cajun seasoning
- 4 cloves of garlic (minced)
- Liberal pinches salt and pepper
- 2 eggs
- 1.5 cups organic salsa
- 2 small tomatoes or 1 large (optional topping)
- Preheat oven to 350° F.
- Place the sweet potatoes in the oven for 30 minutes while the oven is preheating. This will help soften them and make them easier to puree/mash.
- Cook the quinoa according to the box instructions.
- Rub a light layer of oil on a 9” x 9”casserole dish with one of the following oils: Hemp, Olive or Coconut.
- In a large bowl, mix together all of the ingredients except the cheese.
- Sprinkle the cheese over the top and bake, uncovered, for 30 minutes.
- While cooking, dice the tomato(s).
- Once the casserole is removed from the oven and cools, add diced tomatoes to the top. (optional)
Sunday, July 8, 2012
This blog is based on our search for the healthiest, yet easiest ways to live. We spend a lot of time researching supplements, recipes and other health focused products and ideas to share our opinions and ideas with truthful reviews for a more empowered you.