Recipe Thursday - Mexican Taco Stew

This post could be titled, Thank Goodness for the Whole Foods App. That's how I feel about the wonderful app on my phone that allows me to enter what ingredients I have on-hand and gives me suggested recipes. The recipe app has come in handy many times and I definitely suggest adding it to your phone. Immediately I found this recipe and thought it sounded delicious and I had all but one ingredient on hand. No big deal, I knew I could just improvise. I was excited.

Then enter my husband who asks what we are having for dinner. I smile and announce that we are having Mexican Taco Stew. He immediately gives me the "I'm not too sure about that" look and says, "So it's soup". The hubby doesn't really care for soup. I smile again, ensure him it will be great and go back into the kitchen hoping that my meal lives up to my words! I got the same distrusting look from my daughter as she was setting the table because she too doesn't like "soup".

As I do experiment A LOT with new recipes and foods, I always ask for honest feedback from my family. I want to know what they like, don't like, suggestions for what to do different, and most importantly if this is a meal they would want to eat again. Well the Mexican Taco Stew has won them over and will be served again in the Weir home. My husband really enjoyed it and we both agreed that it would be great if we added some more vegetables, probably more squash and possibly some bell peppers. The corn was the one ingredient that I didn't have on hand but we will add that next time. Topped with fresh avocado - oh so yummy. Overall a great, quick recipe that is perfect for a family dinner during the week or for a group.

 

 

 

 

Ingredients

1/2 pound ground turkey

1 medium onion, chopped

2 garlic cloves, finely chopped

2 tablespoons taco seasoning (gluten-free)

2 cups low-sodium chicken broth*

1 large zucchini or summer squash, cut into small cubes

1 (15-ounce) can no-salt-added black beans*

1 (14.5-ounce) can diced tomatoes*

1 cup frozen corn kernels*

1 cup medium salsa*

Amy Style (alterations to the above ingredients)

• I used 1 pound of very lean ground turkey
• I used a package of taco seasoning but will try to use cumin and chili powder next time instead to reduce the sodium
• Topped with fresh avocado instead of sour cream
• Add more squash and corn, as well as bell peppers
• Use fresh tomatoes instead of canned

See the full recipe on the Whole Foods Website

Keen - what?

When I talk about using Quinoa (pronounced "keen-wah"), most people barely know what I'm saying much less are familiar with this wonderful, ancient "grain". It has gained a lot of popularity in the last few years because of it's high nutritional value and the fact that it is gluten and wheat free. Personally I love it and try to incorporate it in a lot of recipes. I've listed some common question and answers regarding quinoa.

Where does quinoa come from?
Quinoa is actually a seed grown high in the Andes mountains of South America and has been treasured as a superfood for centuries. The Incas actually considered it a perfect food.

Why does it have such high nutritional value?
It is high in complete protein, meaning it supplies all of the 9 essential amino acids that our bodies need. This makes it a great substitute for meat. It is a good source of magnesium, a mineral that has been shown to reduce migraine headaches. It is also a good source of calcium, potassium, riboflavin, B vitamins, B6, Niacin and Thiamine. Quinoa is cholesterol and trans fat free making it a great heart healthy food and the extra iron is beneficial to those who are anemic. It has complex carbohydrates, which are slow releasing, that help satisfy your hunger for longer and sustain blood sugar levels for longer as well.

Is it easy to cook?
Quinoa is very easy to cook and cooks in about 15 minutes. I prefer to cook quinoa in a vegetable or chicken broth to give it extra flavor and then add in other ingredients. Quinoa alone has a bland taste but can easily be spiced up with the broths, spices and vegetables. The Cooking Quinoa site has steps for cooking quinoa and lots of great recipes.

Where can I buy quinoa?
Quinoa can be bought at any health food store and some main stream grocery stores are now selling it. I know that the newer HEB stores carry it. I prefer to buy mine in bulk from Whole Foods. If you don't have a store near you that sells quinoa and want to try it, I would suggest ordering some online. Sites like Amazon.com sell food products.


Remember everyone - changing the way you eat is a slow process and trying new foods can be intimidating. But you can do it and your body will thank you! Take a small step this week and commit to trying one new food. Stop back by and share what you tried and your experience. I want to hear from you!

Lunch and Learn

I had the great pleasure of lunching today with Jenna Pepper from Food with Kid Appeal. Jenna is a mom on a mission to help spread the word about healthy nutrition for kids and is very active in school food reform. Her blog has great information on getting your kids to eat healthy foods, as well as great recipes. From the moment I found her blog and read about everything that she is doing and has done, I knew I wanted to meet her. I was specifically interested in the workshops she has done for moms and their preschoolers, as this is a big focus area for me in my future practice. I found inspiration from Jenna's blog and was inspired today by her words of encouragement. I came back from lunch and immediately started adding ideas to my "vision notes" - a listing of thoughts and ideas I have for taking my vision and turning it into action. Stay tuned as this vision unfolds over the next year!

"You can't just sit there and wait for people to give you that golden dream; you've got to get out there and make it happen for yourself." - Diana Ross

Recipe Thursday - Greens with Carrots, Feta Cheese and Quinoa

After the success of my first kale recipe a couple of weeks ago, I felt confident to use the kale in another recipe that I had again found on the Whole Foods website last night. Much to my delight, the hubby liked it, had seconds, and didn't need to put additional hot sauce or garlic salt on it! (He puts hot sauce and garlic salt on everything!) Although she enjoyed the Kenyan kale recipe, my sweet daughter didn't enjoy this recipe as much but I think it had more to do with the quinoa than the kale. She is still getting used to eating quinoa. However, being the good eater that she has become, she still ate her three bites with only a little compliant. This was sufficient for me, as she had already eaten her turkey, roasted asparagus, and mixed greens/spinach salad. Yep my 10 year old loves her greens now!

I did make quite a few modifications to the recipe based on food preference, amount needed, and what I had on hand. I have listed the ingredients below as they are in the original recipe and then added comments regarding my modifications. If you are new to cooking, don't be afraid to change the recipe and make it your own. This was a great lesson that my husband really helped me understand. I still consider myself a "new cook" but I know the more I cook and experiment, the better I become. Remember it's not about perfection in the kitchen - its about enjoying the experience.

Ingredients

2 carrots, shredded (I used three carrots)
2 bunches dark leafy greens (kale, collard greens or Swiss chard), tough stems removed, leaves very thinly sliced (I used only 1 bunch of kale)
1/2 red onion, finely chopped (I used a yellow onion)
1/4 teaspoon sea salt
1/2 teaspoon ground black pepper
1/4 pound feta cheese, crumbled (I didn't measure the amount of feta used but I definitely didn't use 1/4 lb)
1 (20-ounce) package 365 Everyday Value frozen Organic Whole Grain Brown Rice, prepared according to package directions (I used 6 oz of Quinoa instead of brown rice, cooked with organic chicken broth)

I also added 3 cloves of minced garlic and a little olive oil

See the full recipe on the Whole Foods website

A chocolate lover's dream

I am most definitely a self-proclaimed chocolate fanatic. I love everything about chocolate. But as I have grown more health conscious and realized the negative effects of the every day, processed chocolate that we typically consume, I have tried to eliminate a lot of chocolate from my diet. However, I find myself having a hard time breaking my love affair with chocolate.

Well you can imagine my joy when I received a package from my school, Institute for Integrative Nutrition, containing a box of chocolates. But not just any chocolates - raw, unprocessed and heavenly chocolates, supplied from Urban Goddess Chocolates in New York. I am already a fan of dark chocolate but also know that most dark chocolate is still processed and therefore not on the healthy side. But these lovely little bites of deliciousness are completely raw. According to the Urban Goddess website, "All of the ingredients in urban goddess chocolate are “live”-meaning that they have been processed at under 112 degrees Fahrenheit. This protects not just the antioxidants in the cacao but also the enzymes and nutrients of the entire product."

What does all this raw talk mean? It means that these chocolate treats are actually really good for you! Here's why:

• Raw chocolate is not subjected to high heat, chemicals, sugar or dairy.
• Raw cacao has the highest antioxidant value of all known natural foods in the world.The antioxidant levels in raw chocolate are significantly higher than those in plain dark “cooked” chocolate. These antioxidants help maintain healthy blood flow and blood pressure.
• Chocolate is also a good source of the minerals magnesium, sulphur, calcium, iron, zinc, copper, potassium, and manganese. Raw chocolate holds these minerals unlike other chocolate that is subjected to high heat.

Move over Ghiradelli chocolate squares. I have found a new love that not only makes me smile but makes my body smile as well.

Crazy Tennis

Last night my daughter and I played several games of what I like to call "Crazy Tennis." We had our rackets, we were on a court, and there were definitely tennis balls being hit. However, someone skilled in the sport of tennis would have looked at us like we were crazy. Hence the name. Crazy Tennis is not about the rules of the game - it is about having fun. It is a fun time of chasing that little yellow ball all over the place and laughing along the way. It is about spending time with my daughter with the added bonus of keeping fit and healthy.

There are so many fun things we can do with our kids that provide a means of exercise for everyone involved. Inspired by a post from Leo over at Zen Habits, I came up with a list of 10 fun activities we all can do with our kids or grand kids that are fun and good for the body.

1. Play a game of chase
2. Dance together  (Be extra silly - your kids will love it!)
3. Go swimming
4. Try a game of Tennis
5. Jump rope
6. Ride bikes
7. Play catch (You can use any kind of ball)
8. Play Wii sports
9. Play a game of soccer
10. Jump on the trampoline

Our bodies not only need physical exercise, we need emotional exercise as well. Take the time to make memories with your kids. Love them and have fun with them!

Recipe Thursday - Kenyan Style Kale and Tomatoes

I still find it odd that I am posting a recipe using kale. A couple of years ago, this never would have happened. I thought Kale was just a decoration on your plate, something you set aside in order to eat your other "good" food. But my eyes have been opened and I am starting to embrace foods like kale for their wonderful health benefits. Kale is one of the most nutrient rich foods you can find and is an excellent source of  Manganese, Iron, Copper, Calcium, Dietary Fiber, Vitamin C, Vitamin B1, B2, and B6, and Vitamin E.

Accepting foods like kale - easy. Cooking them in a way that your family will eat - not always so easy. But in my weekly quest to try new recipes and add new foods to my family's diet, I found a recipe for kale on the Whole Foods website that I thought would appeal to everyone and tried it last night. I am happy to say that my first attempt at cooking kale was a success! My husband, our 10 year old daughter, and 2 friends that were last-minute dinner guests all gave it a thumbs-up for taste. The verdict on the look was another story! It is MUCH tastier than it looks so just give it a try.

Ingredients

2 teaspoons canola oil
1 yellow onion, chopped
1 jalapeño, stemmed, seeded and finely chopped (optional)
3 ripe but firm tomatoes, cored and chopped
2 bunches kale or collard greens (about 1 pound total), ribs removed, leaves thinly sliced
1/2 cup water
2 tablespoons lemon juice
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper

See the full recipe on the Whole Foods website