Monday, February 26, 2007
Eat more fish
Eating healthy in this day and age can be tricky. It seems like there is a new study out every day telling you to eat one thing and not eat another. One of the studies tells us to eat more fish — particularly fatty, cold-water types such as salmon, mackerel, halibut, and herring. These types of fish contain relatively high amounts of omega-3 fatty acids, which may have a positive influence on a number of heart health factors. Even if you don’t follow such studies, keep in mind that fish is (and always will be) one of the leanest sources of protein available.
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Lemony Foil-Steamed Fish
6 6-ounce fillets fresh or frozen halibut, cod, or trout, thawed
1 tablespoon dried dill weed
2 teaspoons onion powder
1/4 teaspoon paprika
Seasoning salt to taste
1/8 teaspoon lemon pepper
2 teaspoons dried parsley
1/8 teaspoon garlic powder
2 tablespoons lemon juice
Preheat oven to 375 degrees. Cut 6 foil squares, large enough for the size of each fillet. Center fillets on the foil squares and sprinkle each with dill weed, onion powder, paprika, seasoned salt, lemon pepper, parsley, and garlic powder. Sprinkle lemon juice over each fillet. Fold foil over fillets to make a pocket. Pleat seams to securely enclose.
Place packets on a baking sheet and bake for 30 minutes. Makes 6 servings.
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Salmon steaks are an easy way to get your omega-3s since they are easy to handle and cook. You can omit the onion in this recipe if desired.
Broiled Salmon
4 salmon steaks
1 teaspoons salt
1/4 teaspoon pepper
3 tablespoons lemon juice
3 tablespoons olive oil
1 onion, thinly sliced
Preheat oven to broil. Rinse and dry salmon with a paper towel. Season with salt and pepper. Place half of the lemon juice and olive oil in the bottom of the broiling pan. Place salmon in pan and sprinkle with remaining lemon juice and olive oil. Spread onion slices over salmon. Broil 6 inches from source of heat, turning once, until salmon is cooked through and flakes easily with a fork, about 3 to 6 minutes on each side. Makes 4 servings.
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Pantry Pointers
In most cases, fish is done when it turns white or opaque and flakes easily with a fork. If you are unsure, you can test it with a meat thermometer. When inserted into the thickest part of the fish, the thermometer should read 140 degrees.
The Practical Pantry ©2007 Tammy P. Olson
http://www.practicalpantry.com
Sunday, February 25, 2007
Cook up some green beans
Fresh isn’t always best when it comes to vegetables, especially this time of year. Since frozen vegetables are picked and processed at the height of freshness, they often contain more color, flavor and nutrients than fresh. Long shipping times can reduce the nutritional quality of produce as vitamins break down over time. As an added bonus, frozen vegetables like green beans don’t need to be washed or cut, which reduces preparation at mealtime.
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Seasoned Beans and Tomatoes
1 medium onion, diced
2 tablespoons vegetable oil
2 cups frozen green beans, thawed
1 14.5-ounce can diced tomatoes, undrained
1 tablespoon granulated sugar
1/4 teaspoon salt
1/8 teaspoon ground cloves
1/8 teaspoon pepper
In a skillet over medium heat, sauté onion in oil until tender. Stir in green beans, tomatoes, sugar, salt, cloves, and pepper. Bring to a boil. Reduce heat; cook, uncovered, over medium-low heat until beans are tender. Serve with a slotted spoon. Makes 4 servings.
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Spicy Green Beans
2 teaspoons olive oil
1/2 onion, finely chopped
3 cloves garlic, finely chopped
3 links spicy pork sausage, sliced
1/2 cup water
1 16-ounce package frozen green beans
Seasoning salt to taste
Heat oil in a large saucepan over medium heat. Sauté onion and garlic until tender. Stir in sausage and cook until evenly brown. Pour in water and bring to a boil. Stir in green beans; reduce heat to medium-low, cover and simmer until tender, about 30 minutes. Check water level often and add more as needed to prevent scorching. Season with salt to taste. Makes 4 servings.
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Green Bean and Pea Salad
3 cups frozen French-style green beans, thawed
1 16-ounce package frozen peas, thawed
1 cup chopped celery
1/2 cup chopped green pepper
1/3 cup finely chopped onion
1/4 cup diced pimientos
3/4 cup granulated sugar
1/3 cup cider vinegar
2 tablespoons water
1/2 teaspoon salt
In a large bowl, combine the first six ingredients. In a small bowl, combine the sugar, vinegar, water, and salt; stir until sugar is dissolved. Pour over vegetables; toss to coat. Refrigerate for 3 to 4 hours. Serve with a slotted spoon. Makes 8 servings.
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Pantry Pointers
A bag of frozen peas makes an excellent ice pack because it molds to your body. Wrap it in a towel to insulate the cold before using. The peas can be refrozen and used many times as long as they are labeled properly so that they are not mistakenly eaten.
The Practical Pantry ©2007 Tammy P. Olson
http://www.practicalpantry.com
Sunday, February 18, 2007
Food for Black History Month
Traditional African-American cooking in the United States was more than just comforting, satisfying food. Since it was made by those making the most of limited ingredients and cooking materials, this style of cooking teachers more that just a bit of history. This type of cooking also teaches resourcefulness and creativity.
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Hoppin’ John
1/2 pound bacon, cut into 1-inch pieces
1/2 cup chopped green pepper
2 celery ribs, chopped
6 green onions, sliced
1 cup uncooked long-grain rice
2 cups water
Salt and pepper to taste
1/2 teaspoon ground red pepper
1/2 teaspoon dried basil
1/4 teaspoon dried thyme
1/4 teaspoon dried oregano
1 15-ounce can black-eyed peas, drained
In a skillet, cook bacon until crisp. Remove bacon, reserving 2 tablespoons of the drippings. Sauté pepper, celery, and onions until almost tender. Add rice, water, red pepper, basil, thyme, and oregano. Cover and simmer 10 minutes. Add peas and bacon; cook until heated through, about 10 minutes. Makes 4 to 6 servings.
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African Peanut Soup
2 tablespoons olive oil or vegetable oil
2 medium onions, chopped
2 large red bell peppers, chopped
4 cloves garlic, minced
1 28-ounce can crushed tomatoes, undrained
8 cups vegetable broth
1/4 teaspoon black pepper
1/4 teaspoon chili powder, optional
2/3 cup crunchy peanut butter
1/2 cup uncooked brown rice
Heat oil in a large stock pot over medium-high heat. Cook onions and bell peppers until tender, stirring in garlic when almost done to prevent burning. Stir in tomatoes, broth, pepper, and chili powder. Reduce heat to low and simmer, uncovered, for 30 minutes.
Stir in rice, cover, and simmer another fifteen minutes or until rice is tender. Stir in peanut butter until well blended, and serve. Makes 10 servings.
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Easy Peach Cobbler
1 20-ounce can peach pie filling
1/4 teaspoon ground cinnamon
1-1/2 cups baking mix, such as Bisquick
1/3 cup granulated sugar
1/4 cup milk
Preheat oven to 350 degrees. Combine the pie filling and the cinnamon. Pour into an 8x8-inch baking dish. In a bowl, combine baking mix and sugar. Stir in the milk. Drop by spoonfuls over the pie filling mixture. Bank until golden brown, about 25 to 30 minutes. Makes 8 to 10 servings.
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Pantry Pointers
Soul food recipes traditionally are made by eye-balling ingredients. While that often works to create a flavorful dish, it doesn’t always work for a healthy diet. Measuring ingredients, especially fats such as oil or butter, will help you control the calories in your meal.
The Practical Pantry ©2007 Tammy P. Olson
http://www.practicalpantry.com
Monday, February 05, 2007
Make sweets for your sweetie
Sweet treats almost always make thoughtful Valentine’s Day gift. Making the treats yourself make them an even more special gift.
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Chocolate coating wafers typically are sold with candy making supplies.
Chocolate-Covered Cherries
60 maraschino cherries with stems
3 tablespoons butter, softened
3 tablespoons corn syrup
2 cups sifted confectioners’ sugar
1 pound chocolate coating wafers
Drain cherries and set on paper towels to dry. In a medium bowl, combine butter and corn syrup until smooth. Stir in confectioners’ sugar and knead to form a dough. Chill to stiffen if necessary. Wrap each cherry in about 1 teaspoon of dough. Chill until firm.
Melt confectioners’ coating in a heavy saucepan over low heat. Dip each cherry in by its stem, and place on waxed paper lined sheets. Chill until completely set. Store in an airtight container in a cool place. For best results, allow to set for a week or more. Makes 60 candies.
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Chocolate Cherry Dessert
26 chocolate wafer cookies, crushed
1/4 cup butter or margarine, melted
1 cup (8 ounces) sour cream
1 3.9-ounce package instant chocolate pudding mix
3/4 cup milk
1 21-ounce can cherry pie filling
In a mixing bowl, combine wafer crumbs with butter. Press into the bottom of an 8-inch square baking pan. Place in freezer for 10 minutes. In another bowl, combine sour cream, pudding, and milk; beat on low for 1-1/2 minutes. Spread over crust. Spoon pie filling on top. Cover and refrigerate until ready to serve. Makes 9 servings.
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Chocolate-Covered Strawberries
16 ounces milk chocolate chips
2 tablespoons shortening
1 pound fresh strawberries with leaves
Insert toothpicks into the tops of the strawberries. In a double boiler, melt the chocolate and shortening, stirring occasionally until smooth. Holding them by the toothpicks, dip the strawberries into the chocolate mixture. Turn the strawberries upside down and place on waxed paper lined sheets or insert the toothpicks into Styrofoam to cool. Makes 3 cups.
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Chocolate Mousse with Strawberries
1 1.4-ounce package sugar-free instant chocolate fudge pudding mix
1 cup cold fat-free milk
1-3/4 cups reduced-fat whipped topping
Whole fresh strawberries
In a mixing bowl, beat pudding and milk until blended, about 2 minutes. Fold in whipped topping. Serve with strawberries for dipping or over slices of angel food cake. Makes 2-1/2 cups.
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Pantry Pointers
If you plan on baking a special chocolate treat for Valentine’s Day but find you are out of unsweetened chocolate, you can substitute three tablespoons cocoa and one tablespoon shortening for each square.
The Practical Pantry ©2007 Tammy P. Olson
http://www.practicalpantry.com