Category Archives: Recipes/Nutrition hacks

Recipe: Spinach lasagna

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I just l-o-v-e lasagna, but most traditional recipes include ingredients that make it a carb-and-fat-laden calorie bomb.

This meat-free version is great both for the Lenten season and for those looking to reduce their meat consumption during the rest of the year.

I’ve cut a substantial portion of the fat content by using fat-free cottage cheese and low-fat part-skim mozzarella cheese. I’ve reduced the salt content by using low-sodium marinara sauce and no-salt-added tomato paste, added fiber by using whole-grain noodles and even sneaked in an extra dose of veggies by doubling the spinach.

The result? While still not calorie-free (shucks!), the healthier ingredients improve the nutritional quality of this comfort-food favorite without sacrificing flavor.

Lasagna also freezes well, which makes it great for batch-cooking.

This recipe makes 8 servings.

Ingredients

  • 6 whole grain lasagna noodles
  • 2 9-ounce boxes frozen chopped spinach
  • 24-ounce tub fat-free cottage cheese
  • 25-ounce jar reduced-sodium marinara sauce
  • 6-ounce can no-salt-added tomato paste
  • 8-ounce package reduced-fat shredded mozzarella cheese

Directions

Boil the noodles until al dente.

For the filling, thaw spinach in the microwave oven and thoroughly drain. Add cottage cheese, tomato paste and marinara sauce to the spinach and stir to thoroughly combine ingredients.

Spoon 1/3 of the lasagna filling into a 9 X 13-inch pan, spreading evenly. Top with a layer of noodles. Repeat, then top with the remainder of the filling.

Bake in a 400-degree oven for about 45 minutes.

Remove from the oven and sprinkle the cheese evenly on top.

Bake for another 10-15 minutes, or until cheese is melted and lightly browned.

Nutrition information

Calories: 280 per serving | Carbohydrates: 29 g | Protein: 21 g | Fat: 7 g | Saturated Fat: 3 g | Cholesterol: 10 mg | Sodium: 680 mg | Potassium: 430 mg | Fiber: 6 g | Sugar: 15 g | Vitamin A: 53% | Vitamin C: 2% | Calcium: 4% | Iron: 4%

Stocking your micro pantry in the winter

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In previous posts, I wrote about the micro food pantries that are popping up outside churches, schools and businesses in communities around the country (link HERE), as well as ideas for meal kits or recipe kits to put in these mini pantries (links HERE and HERE and HERE).

A major challenge when creating recipe kits for a micro pantry is that only nonperishable ingredients can be used, which rules out ingredients like milk, eggs, fresh meats and most produce.

Winter weather provides yet another challenge: Not only must the items be nonperishable, they must be able to withstand freezing temperatures. This is particularly true in regions where temperatures can dip into single digits or lower. Canned goods or glass jars can break or swell and burst when frozen, creating quite a mess! (Think cans of soda left in the freezer.)

You will want to choose meat that comes in pouches rather than cans – tuna, chicken and salmon are some options. Choose boxed soup rather than canned, or soup mixes in pouches. Peanut butter and jelly, mayonnaise, pickle relish and pasta sauce often are available in plastic jars rather than glass jars.

Fortunately, that still leaves plenty of creative options for meal kits.

For a sandwich kit, pair peanut butter and jelly in plastic jars, or tuna in a pouch with mayonnaise and pickle relish in plastic jars. Add a loaf of sliced bread.

Another meal kit idea might include a package of chicken soup mix, paired with chicken in a pouch. Still more recipe kits can be made with boxes of pasta mix and pouches of meat. Examples include a family-size pouch of tuna paired with a box of tuna noodle casserole mix or a pouch of chicken chunks paired with Alfredo mix.

Breakfast food items are always popular – boxed cereal, boxed juice, instant milk, pop tarts, pancake mix and syrup in a plastic bottle can withstand colder temps.

In addition to meal kits or recipe kits, staples such as sugar, flour, corn meal, rice, dried beans, pasta noodles, powdered milk, powdered egg whites, salt and pepper can withstand freezing and are always welcome regardless of the season.

Other good temperature-resistant items that fly off the shelves include grooming supplies (bar of soap and washcloth, toothpaste and toothbrush, feminine hygiene products), toilet paper, laundry detergent in a plastic container (pods) or box, and small bags of dry cat or dog food.

Snack bars, chips, sandwich crackers, jerky and “snack kits” are great for homeless people who need something that doesn’t have to be heated up or thawed out. These items are also good for putting into sack lunches for work or school.

Despite the extra challenges, keeping micro pantries stocked in the winter is particularly beneficial because factors such as higher utility bills and unexpected medical expenses due to seasonal illnesses are likely to squeeze budgets especially hard this time of year.

Recipe: Fresh tomato salad

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It’s hard to beat fresh vine-ripened tomatoes from the garden.

One of my favorite ways to use them is in this sliced tomato salad with avocados and mushrooms, which is not only delicious, but chock full of good nutrition.

The salad is relatively low in the “bad” stuff like saturated fat, sodium and sugar, but rich in fiber, potassium and Vitamins A and C. Bolthouse Farms makes a delicious classic balsamic vinaigrette dressing with olive oil that only has 15 calories per tablespoon.

This side dish is also super easy-peasy to make – always a plus in my book. Just slice up the produce, toss with dressing and chill in the refrigerator. That’s all there is to it.

The recipe makes two generous-sized servings.

Ingredients

  • 2-3 medium-size tomatoes
  • 1 medium-size avocado
  • 6 large fresh mushrooms
  • 2-3 tablespoons balsamic vinaigrette dressing

Directions

Thoroughly wash produce, remove stems from tomatoes and mushrooms and peel avocado.

Thinly slice tomatoes, avocado and mushrooms.

Toss with the balsamic vinaigrette dressing.

To enhance flavor, refrigerate for a half hour or so before serving.

Nutrition Info

Calories per serving: 125 | Carbohydrates: 13 g | Protein: 3 g | Fat: 8 g | Saturated Fat: 1 g | Cholesterol: 0 mg | Sodium: 85 mg | Potassium: 610 mg | Fiber: 6 g | Sugar: 6 g | Vitamin A: 18% | Vitamin C: 31% | Calcium: 2% | Iron: 8%

Recipe: Loaded Brussels sprouts

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When it comes to my daily quota of vegetable servings, a couple of my favorite restaurants have definitely succeeded in getting Brussels sprouts onto my plate.

Since I’m ALWAYS looking for ways to make veggies more enticing, I have of course sought to duplicate these delicious gussied-up sprouts at home.

As I’ve experimented, I’ve discovered a couple of secrets to making the Brussels spouts turn out crisp and caramelized rather then soggy.

First, bake at a high-enough temperature (I set my oven at 450 degrees). Second, add a small amount of cornstarch to the mixture I use to coat the sprouts.

After much tinkering with possible ingredients, I’ve finally succeeded in creating a reasonable facsimile of the delicious entree served at my favorite eateries.

Even better, the recipe is fairly easy, at least the way I make it.

Unfortunately, the “loaded” version of this recipe is not exactly calorie-free. Sorry!

But even if I leave off the bacon, french fried onion rings and sriracha mayo (or include only one of these as a garnish), the basic sprouts baked with the coating mixture are still pretty yummy.

In the plain version, most of the fat and calories come from the olive oil, which is a “good” fat, so I don’t worry about the calorie and fat content as much.

This recipe makes about 4 servings.

Ingredients

  • 1-pound package frozen halved Brussels sprouts
  • 3 tablespoons olive oil
  • 1 teaspoon balsamic vinegar
  • 1 teaspoon dijon mustard
  • 1 teaspoon honey
  • 1-1/2 teaspoons cornstarch
  • 2 slices crisp bacon, crumbled (optional)
  • 6 tablespoons french fried onion rings (optional)
  • Sriracha mayo to taste (optional)

Directions

Cook the bacon until crisp. Crumble and set aside.

Rinse frozen Brussels sprouts in warm water to thaw slightly and remove ice crystals. Drain and place in plastic container with a lid.

Combine olive oil, balsamic vinegar, dijon mustard, honey and cornstarch and blend well. Drizzle the mixture over the Brussels Sprouts, place the lid on the container and shake gently to thoroughly coat the Brussels Spouts.

Spread Brussels sprouts in a single layer on large cookie sheet

Bake at 450 degrees for 25-30 minutes, or until golden brown and crisp, flipping sprouts with a metal spatula every 10 minutes or so.

When Brussels sprouts are nearly browned, top with french fried onion rings and bake about 5 more minutes until onion rings are browned and crisp.

Sprinkle bacon bits evenly over Brussels sprouts and drizzle sriracha mayo over the top of everything.

If you want to reduce the fat and calorie content, use only one of the last three ingredients. Still totally yummy!

Nutrition information

Loaded version

Serving size: 3/4 cup | Calories: 240 | Carbohydrates: 11 g | Protein: 5 g | Fat: 18 g | Saturated Fat: 3.5 g | Cholesterol: 7 mg | Sodium: 256 mg | Potassium: 280 mg | Fiber: 3 g | Sugar: 3.5 g | Vitamin A: 0% | Vitamin C: 0% | Calcium: 22% | Iron: .5%

Plain version (without last three ingredients)

Serving size: 3/4 cup | Calories: 135 | Carbohydrates: 9 g | Protein: 3 g | Fat: 9 g | Saturated Fat: 1 g | Cholesterol: 0 mg | Sodium: 44 mg | Potassium: 280 mg | Fiber: 3 g | Sugar: 3.5 g | Vitamin A: 0% | Vitamin C: 0% | Calcium: 22% | Iron: .5%

Meal kit ideas

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In a previous post, I wrote about the micro food pantries that are popping up outside churches, schools and businesses in communities around the country (link HERE).

Then I added a couple of posts about stocking your local micro pantries or food pantries with the same kind of meal kits or recipe kits offered by meal delivery services such as Sunbasket, HelloFresh and Blue Apron (links HERE and HERE).

Meal kits or recipe kits are great for micro pantries and food pantries because it is often hard for people using the pantries to find all the ingredients they need to make a particular recipe. So from time to time, as I think of ideas for meal kits or recipe kits, I will continue to share them.

One of the challenges in creating the kits is the need for the recipe kits or meal kits to use only nonperishable ingredients. Here are some ideas for complete meal kits that meet this requirement – one for chicken a la king, one for tamales with rice and beans, one for chicken alfredo and one for a sack lunch.

These kits can usually fit nicely into a gallon-size zip-lock bag.

For the chicken a la king meal, I include a biscuit mix that only requires adding water. For a family-size meal kit, you might want to consider including two cans of the Chicken a la King for more generous servings. You can also add a can of vegetables such as peas or green beans to complete the meal.

One of the popular Tuna Helper offerings is Tuna Fettuccini Alfredo. I find this boxed recipe works very well with chicken as well as tuna. To complete the meal, add a can of veggies such as zucchini in tomato sauce.

For the tamales with rice and beans, the heat & eat Spanish rice works nicely because one can simply heat it in the microwave rather than needing the additional ingredients often required for the boxed mixes. A plastic container of salsa or taco sauce can also be included in this meal kit.

Sack lunches are also a popular item in either micro pantries or food pantries. Include a protein item such as jerky, a protein granola bar, trail mix, or crackers with peanut butter or cheese, a fruit cup and a container of vegetable juice for a complete and balanced meal. Including a plastic silverware and napkin packet is a nice touch.

Question for readers: Do you have any great ideas for recipe kits for food pantries or micro pantries? Please share your suggestions in the comments section below.

More recipe kit ideas

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In a previous post, I wrote about the micro food pantries that are popping up outside churches, schools and businesses in communities around the country (link HERE).

Then I added a post about stocking your local micro pantries or food pantries with the same kind of meal kits or recipe kits offered by meal delivery services such as Sunbasket, HelloFresh or Blue Apron (link HERE).

Meal kits or recipe kits are great for micro pantries and food pantries because it is often hard for people using the pantries to find all the ingredients they need to make a particular recipe.

From time to time, as I think of ideas for meal kits or recipe kits, I will share them. Here are a couple of ideas for meal kits, one for Chili 3-Way and one for Tuna Tetrazzini, using all nonperishable ingredients.

The Chili 3-Way recipe is one of my favorite go-to recipes at our own house when we’re in a hurry and need something quick. For the pantry recipe bag, I would add a second can of chili to make the recipe large enough to feed a larger family if necessary.

For the Tuna Tetrazzini, one can put a box of the Tuna Helper and a family-size packet of tuna in a gallon freezer bag, and assume the family has the milk and butter called for in the recipe already in their fridge. But one could also add powdered milk, along with olive oil to replace the butter. That way the person picking up the bag will be sure to have everything needed. (I use olive oil instead of butter myself. Healthier!)

Question for readers: Do you have any great ideas for recipe kits for food pantries or micro pantries? Please share your suggestions in the comments section below.

Recipe kits for your neighborhood micro pantry

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About a month ago, I shared a post (link HERE) about the micro food pantries that are popping up outside churches, schools and businesses in communities around the country. The post included a list of nonperishable foods, cleaning supplies and personal hygiene items that people like to put in these miniature food pantries.

Here’s another idea for stocking your church’s or community’s micro pantry: Create the same kind of meal kits or recipe kits offered by meal delivery services such as Sunbasket, HelloFresh or Blue Apron.

I absolutely adore Sunbasket’s nifty little kits, which contain all the ingredients needed to prepare a recipe, thereby eliminating the need to run to the grocery store at the last minute for that one ingredient we need and don’t have in our fridge or cupboard.

So I got to thinking: Might a person using one of our community’s micro pantries appreciate finding a kit like this as well?

Of course, a major challenge when creating a recipe kit for a micro pantry is that only nonperishable ingredients can be used, which rules out ingredients like milk, eggs, fresh meats and most produce. But with a little ingenuity, it is possible to create a reasonably nutritious and tasty recipe using only nonperishables.

One of my favorite quickie meals at our house is tuna noodle casserole. All the ingredients for this super easy and filling recipe are nonperishable items, which makes it ideal for a micro pantry kit: a packet or can of tuna, a bag of egg noodles, a can of cream of mushroom soup, a can or jar of mushrooms and a container of parmesan cheese.

To make a kit, first create a label that looks something like this one, listing the items in the bag along with directions for making the recipe. (Note: When I make the tuna casserole recipe myself, I use a 5-ounce packet of tuna, 16-ounce bag of noodles, 10-ounce can of soup and 10-ounce jar of mushrooms, so you may want to purchase similar-sized containers of each of these ingredients for your kit in order to make the recipe work.)

Paste or tape the label to the outside of a paper bag. A plain sturdy gift bag with handles on it large enough to hold all the ingredients will work nicely.

Then just fill the bag with the recipe ingredients and place the kit in your church or neighborhood micro pantry next time you’re out and about.

If your church or civic organization wants to make this a group activity, some food pantries also welcome these meal/recipe kits. Or, if your community has several micro pantries scattered around town, you can make up several of the bags and deliver a few to each of the micro pantries.

At church, your youth group or community service committee could encourage congregation members to donate the ingredients. This project could also make a great service activity for other civic organizations you or your children belong to, such as Boy Scouts or Girl Scouts.

Recipe: Ostkaka

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This Swedish dessert is a favorite at our house during the Christmas season, and has been passed down in my family for several generations.

The name ostkaka can be roughly translated as “cheesecake” – “ost” meaning “cheese” and “kaka” meaning “cake.” But the dessert is a bit different from American cheesecake, not quite as sweet and with a slightly different texture.

To make it, older generations of my family used curdled milk, produced by adding rennet to a mixture of warm milk and flour. They then added heavy cream, sugar and eggs to make a batter. My parents’ generation simplified the recipe, using cottage cheese in place of curdled milk, and it tastes the same (at least to me). Needless to say, the latter version is much easier to make.

Over the years, my mother and I developed a few additional recipe adjustments to accommodate diabetes and other dietary restrictions. I use fat-free cottage cheese, substitute egg beaters for the eggs, substitute half and half or even whole lactose-free milk for the heavy cream, and replace sugar with an equivalent amount of sugar substitute. Rice flour can be used to make the recipe gluten free. The result is still delicious.

Our family likes to serve the ostkaka with lingonberries, but if these prove hard to find, strawberry jam or sliced strawberries can also be used.

Ingredients

  • 4 eggs or 1/2 cup egg beaters
  • 3 cups fat-free cottage cheese
  • 2 cups half & half or whole milk
  • 1/3 cup regular or rice flour
  • 1 teaspoon vanilla or almond extract
  • Sweetener equivalent to 1/2 cup sugar
  • Lingonberries, strawberry jam or sliced strawberries

Directions

Blend together the eggs, sweetener, cream or milk, flour and extract until smooth.

Stir in the cottage cheese until well-blended and pour the mixture into a cake pan.

Bake in a 350-degree oven for an hour, or until it rises a bit and is slightly brown on top.

Allow the dessert to cool at least four hours or overnight in the refrigerator.

Top each individual serving with about a tablespoon of lingonberries, strawberry jam or sliced strawberries.

Nutrition information

My version, made with egg beaters, whole milk and sugar substitute, topped with a tablespoon of lingonberries.

Serving size: 3/4 cup | Calories: 120 | Carbohydrates: 14 g | Protein: 10 g | Fat: 2 g | Saturated Fat: 1 g | Cholesterol: 13 mg | Sodium: 300 mg | Potassium: 240 mg | Fiber: 1 g | Sugar: 9 g | Vitamin A: 9% | Vitamin C: 0% | Calcium: 17% | Iron: 1%

Recipe: Ground beef crumbles

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Today I’m sharing one of my favorite cooking hacks.

I can’t count the number of times I’ve thought about making a recipe using ground beef crumbles, only to change my mind at the last minute because the only meat I had available was frozen solid and would take forever to thaw before I could even start browning it.

Then I hit on a solution: Why not use ground beef I’ve already browned ahead of time and frozen for nearly instant use? Batch cooking at its best.

I start by sautéing an onion, green pepper and garlic for a bit of extra flavor. Then I add five pounds of fresh ground beef, which I brown and drain thoroughly, separate into recipe-sized portions and store in the freezer until I need it.

And voilà! When a recipe calls for browned ground beef, all I have to do is pull a bag of the crumbles out of the freezer and pop the crumbles in the microwave for just two minutes. 

The crumbles can be frozen for up to three months and are handy for use in beefy mac, chili, taco filling, ground beef stroganoff, spaghetti, sloppy joes … the list goes on.

This recipe makes six 10-ounce bags of crumbles.

Ingredients

  • 5 pounds fresh lean ground beef
  • Large onion, diced
  • Large green bell pepper, diced
  • 2½ teaspoons minced garlic
  • 2 tablespoons canola oil
  • Dusting of freshly ground black pepper

Directions

Sauté onion, green pepper and garlic with oil on medium heat in a large dutch oven until vegetables are softened and slightly caramelized, adding a very light sprinkling of black pepper.

Add the fresh (unfrozen) ground beef to the sautéed vegetables a bit at a time, breaking it up as you go with a large high-temperature-resistant hamburger meat chopper and stirring constantly until all meat is browned and crumbly. 

Drain the meat thoroughly and place in a shallow, loosely covered container in the refrigerator until the meat has cooled.

Once cooled, split the crumbles into recipe-sized portions – I usually make each portion about 10 ounces – and place portions in plastic freezer bags. Transfer to the freezer promptly.

When it’s time to use the crumbles, remove from the freezer bag, place in a microwave-safe dish and heat on high for about two minutes. Then add to your favorite recipe!

Nutrition information

Per 10-ounce recipe portion, based on 90% lean ground beef. Depending on the recipe the crumbles are used in, final portion size may vary considerably.

Calories: 715 | Carbohydrates: 5 g | Protein: 75 g | Fat: 150 g | Saturated Fat: 37 g | Cholesterol: 245 mg | Sodium: 250 mg | Potassium: 340 mg | Fiber: 1g | Sugar: 1 g | Vitamin A: 0 % | Vitamin C: 28% | Calcium: 4% | Iron: 70% 

Recipe: Cheesy veggie casserole

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This casserole meets a couple of my criteria for an ideal recipe: It’s not only tasty, but super easy to make. Throw together frozen vegetables, a can of soup and pre-made topping and pop in the oven.

I use the Birds Eye Oven Roasters vegetables because they are pre-seasoned and thoroughly delicious, the Campbell’s Healthy Request cheese soup because it has half the fat and sodium content of regular cheese soup, and the smallest possible can of French-fried onions so the calorie count doesn’t create too many shock waves.

The recipe makes approximately 6 servings. Leftovers will last in the fridge for up to 4 days or can be frozen for up to 3 months.

Ingredients

  • 15-ounce bag Oven Roasters seasoned brussels sprouts and carrots
  • 14-ounce bag Oven Roasters seasoned broccoli and cauliflower
  • 10-ounce can Campbell’s Healthy Request cheddar cheese soup
  • 2.8-ounce can French fried onions

Directions

Thaw frozen vegetables in the microwave by heating the brussels sprouts and carrots on HIGH for 4 minutes, then adding the broccoli and cauliflower and heating on HIGH for another 4 minutes.

Add cheese soup and stir until all vegetables are thoroughly coated.

Pour into baking dish and bake in 375-degree oven for 25-30 minutes, or until vegetables are of desired softness when tested with a fork. (For slightly al dente vegetables, bake for the shorter period of time.)

Top with French fried onions and bake for an additional 5 minutes, or until onions are golden brown.

Nutrition Information

Serving size: 3/4 cup | Calories: 210 | Carbohydrates: 18 g | Protein: 5 g | Fat: 12 g | Saturated Fat: 2 g | Cholesterol: 0 mg | Sodium: 750 mg | Potassium: 550 mg | Fiber: 4 g | Sugar: 4 g | Vitamin A: 18% | Vitamin C: 0% | Calcium: 2% | Iron: 2%