Granola-Mania!

I believe that one of the single most sought after snacks in our home is the amazing Granola Bar.  Adalia even has her own 2-year old name for them: the grrrowla bar.  Well, as many of us know, purchasing boxes upon boxes of name-brand granola bars certainly adds up, especially if one must buy organic for the sake of avoiding allergens. The word "organic" itself adds an extra dollar to the price of everything :)  So, I am attempting to lower my grocery budget (second only to our mortgage payment), and this seemed like an item that I could concoct at home... for less than the boxed price of $4.00 per 6 bars.  I searched and tried different recipes, and tasted some local flavor before I settled on this batch below.  I have to thank Echo Coffee in Scottsdale for inspiring me with flavors from their house-made gluten free granola bars (which are still better than mine by far!).  

Granola Bars- Peanut Butter & Chocolate Chip
Gluten, Dairy, Soy & Egg free

4 Cups Oats
2 TB ground Flax Seed
1/4 Cup Sunflower Seed Kernels
1/4 Cup Enjoy Life Brand mini Chocolate Chips
1/2 Cup Honey
1/2 Cup Agave or Brown Rice Syrup
1/2 Cup Kroger Organic Creamy Peanut Butter
1/2 Cup Walnuts or Almonds or Pecans

Begin by grinding the oats into mostly coarse flour.  Pour into a medium mixing bowl and add flax, sunflower seeds, and chocolate chips.  Process the nuts (your choice) into tiny pieces and add to the mixture.  Using a tough spatula, blend the dry ingredients. 

Next, measure out the honey, and while pouring it slowly with one hand, use the spatula to mix it evenly into the batter.  Repeat with the agave or brown rice syrup, and again with the peanut butter.  Then spend a good 2 minutes smashing the mixture together to assure that the "liquids" are evenly distributed.  This will take some muscle and patience.

Using parchment or wax paper on a baking sheet, pack the mixture into the depth and width of the cookie sheet using the spatula... once again using some muscle and patience.  Once it is well-packed, place the baking sheet into the freezer for 10 minutes to set the bars.  Honey and agave tend to be very liquidy at room temperature. 

Once the bars have set, remove the cookie sheet from the freezer, and transfer the parchment paper to a cutting board or mat.  Using a large, sharp knife, cut the bars into rows of 3, and columns of about 6, depending on the size that you prefer.  I used Press-n-Seal to individually wrap each bar for storage and lunch box ease.  Store them in the refrigerator to keep them in one piece, makes about 18 bars.

The verdict?  The kids love them, of course, but so does my husband... a much tougher critic to please.  Cost-wise, 18 bars are less expensive than buying one box of 6 from the grocery store, so yay for saving money!

I hope that you will experiment with this an make it fit your own taste... I am planning to trade the peanut butter & chocolate chips for cranberries and cinnamon next!

White Bean Chili

Yum!  Beans are amazing, even if they are musical fruit.  This is my girl version of chili... I am not a huge fan of the heartburn and intestinal ache associated with traditional chili.  This incorporates the best of chili and the best of warm soup in one dish.  The Northwoods seasoning by Penzy's has a good dose of Hungarian Paprika among other spices and mimics the flavor of chili in a familiar way.

2 Chicken breasts
1/2 lb cooked bacon, crispy OR 1 small ham hock
2 cups chicken broth, I like Pacific Foods
3 cups water
1 bunch green onion, chopped
1 cup spinach leaves, chopped
1 cup diced carrots
2 cans great northern white beans, drained
2 TB minced garlic
2 TB olive oil
4 medium red potatoes, or equivalent, cubed
1 TB Penzy's Northwoods seasoning
1 tsp Penzy's Mural of Flavor seasoning

1. Sautee garlic in 2 TB olive oil in the soup pot.
2. Add broth, water, seasonings and meats.  Bring to a boil.
3. Add beans, carrots and potatoes. Simmer for 30 minutes.
4. Add spinach and onion, simmer 30 minutes.
5. Remove ham hock, if used.  Shred chicken and serve.
1 tsp ground pepper

Chicken Soup

I love soup!  However, it is difficult to find canned soup made without soy these days.  That coupled with the outrageous amount of sodium found in processed foods led me back to cooking this favorite from scratch.  The longer you are able to simmer it, the better, but it can be made in as little as 30 minutes.  I prefer to let it simmer for 2 hours, from start to finish.

2 chicken breasts
2-3 cups chicken broth, I prefer Pacific Foods
2-3 cups water
1 TB minced garlic
2 TB olive oil
1 bunch green onions, diced
1 cup diced carrots
1 handful chopped parsley (add last 5 minutes)
4 medium sized red potatoes, cubed
Thyme, pepper, oregano
1 TB Penzy's Mural of Flavor spice


1. Heat large pot with olive oil and garlic, sautee garlic
2. Add broth, water and chicken, bring to a boil, then reduce to simmer
3. Add spices, carrots, onion, and potatoes
4. Simmer 30 min- 2 hours, until potatoes are tender.
5. Add parsley for the last 5 minutes of cooking.  Remove from heat and serve.
 

Mansor Hummus

My good friend Andrea gave me her family recipe for Lebanese hummus... it is amazing, and pairs well with the Greek pitas.  The kids like it on their sandwiches in place of mayo, and of course it is great with either corn or pita chips. 

Mansor Hummus

1 can (16 oz.) garbanzo beans (chick peas)
1/3 cup sesame tahini
1/3 cup lemon juice
1-2 tsp minced garlic
1/2 tsp salt

Grind beans in a food processor/blender and add tahini, lemon juice, garlic and salt as it grinds.   If the mixture is too thick, add some water (not too much!).  It will take about 10 minutes of grinding to get the hummus to a smooth consistency.  Give it a taste, and add extra garlic or salt if needed.

Ape's Spin

1/2 cup cilantro
3 Tbsp lime juice
3 Tbsp olive oil

Add to the above recipe for a fun twist.  If you like it spicy, add a jalapeno to the mix!

Pita Love (dairy, soy, egg free)

My current love is Mediterranean food, and I have been experimenting with it at home... check it out and give it a try!  It is easier than you might think :)

Greek Pitas

1 package Salem's Mediterranean Bread pitas
2 chicken breasts
5-7 mini sweet peppers
1 cup grape tomatoes
1/2 cup red onion
1 cup chopped green leaf lettuce
garlic powder
lemon pepper seasoning
1 cup hummus





Grill chicken breasts and season with garlic powder & lemon pepper seasoning. 15-20 min depending on the grill.

Chop mini sweet peppers, grape tomatoes, red onion, and lettuce.  When chicken has finished grilling, dice it up as well. 

Pop the pitas in the toaster for a few seconds to warm them up (the microwave makes them rubbery), then spread a nice layer of hummus over one side.  Layer with the veggies & fruits, top with chicken, and finally drizzle a bit of olive oil over the whole thing.  Serve with couscous and Greek olives for an amazing meal!

Pasta Salad!!

Yay for carbs!  Elsie is already a true woman... she loves her carbohydrates!!  Carbs are not all bad; we definately need whole grains throughout the day to keep our energy up and help our minds to stay alert.  With that said, enter the pasta salad!

This salad is fun and yummy, so the kids are definately into it!  It can be made gluten-free by using rice noodles instead, so go ahead and dive in!

Pasta Salad- Milk, Soy, and can be Gluten-free

1 lb whole wheat or rice pasta noodle shapes (Costco carries Garofalo whole wheat)

2 Chicken breasts

Black and green olives

2 handfuls grape tomatoes

3/4 chopped apple

1/4- 1/2 cup Balsamic Dressing from Trader Joes or Sunflower Market (It's soy free!!)

1 cup snap peas

1/2 cup chopped sweet peppers

1.  The chicken may either be grilled and sliced, or boiled and shredded.   Sliced is more adult style, and the kids seem to prefer shredded chicken in the salad.   Either way, it turns out tasty.
 
2.  Boil the water, and cook the pasta al dente.  
 
3.  While the pasta is cooking, chop up the olives, tomatoes, apple, and sweet peppers.  Place them into a medium mixing bowl with the snap peas and the dressing.  Toss.  Add the chicken, and toss again!
 
4.  Drain the pasta, rinse it with cold water, and then add it to the mixing bowl, tossing with the fruits, veggies, and chicken.  Serve warm or chilled!

The Balsamic dressing is tasty and lower in calories than creamy dressings, mayo, or butter.  My kids think it tastes great, and the varieties found at Trader Joes and Sunflower Market are on the sweet side, just in case you dislike vinegar as much as I do.  Experiment with adding different fruits and vegetables, and see where your tastebuds lead you!

Hummus... for Breakfast??

I LOVE bagels with cream cheese... however, there are two problems with this statement. First, I am not allowed to eat cheese products. Second, cream cheese lacks any and all nutritional value. This being said, I decided to try out something new this morning...

Breakfast Hummus

1- 16 oz can of garbanzo beans (chick peas)
1/3 cup sesame tahini
1/4 cup almond milk
1 tbsp cinnamon
1/4 cup honey or agave nectar

Blend it all up in the blender or food processor until it is smooth. Spread it on bagels, or use it for a side with toast, french toast, waffles, or pancakes.

I was surprised! It turned out great... if it tastes too beany, keep adding honey and cinnamon. Cinnamon is very potent, and should work well to counteract the bean taste. Now your bagel is actually a well-balanced breakfast! The protein in the garbanzo beans and the tahini is much more beneficial than the empty calories of cream cheese.

Expert Q

Eating_With_Food_Allergies

I found this latest advice on eating with food allergies on WebMD. It has a bunch of info about dairy and gluten allergies, and gives some practical advice for diagnosing, treating, and living with food allergies.

Click on the link to view the article.

A Few Tips...

Since I am so busy with school at the moment, I thought I would just take a minute to review some rules for dealing with food allergies. Really, many of these can be applied to cooking in general, so please let me know if you have any other ideas!

1. Always, always, always wash your hands after touching food that contains an allergen. If I make a bean and cheese burrito for Elsie, I immediately wash my hands with soap before attending to Kavin's turkey roll.
2. Never reuse utensils that have touched an allergen. Forks, knives, spoons, spatulas, etc.
   
3. Use a separate plate/preparation surface for allergen foods.
4. Remember that the allergen is a protein- so whether the amount transmitted is small or large to the eye, any amount of tiny protein will trigger the allergy.
5. Reading an allergy alert ingredient list for Milk, Soy, Egg, or Wheat is insufficient for searching out allergens. Many of them are disguised under other names such as 'lactic acid' or 'whey.' Know their pseudonyms! WebMD actually offers lists of other names for allergens.
   
6. Wipe down all surfaces with either soapy water or an antibacterial agent before and after cooking/eating. This is an easy way to prevent cross contamination.
   

SaLsA TiMe!! (dairy, soy, egg, wheat, nut free)

Salsa has been a part of my relationship with my husband since we were dating, all those years ago (8 to be exact). We continue the tradition by re-inventing our recipe from time to time; this is a weekly tradition in our house. Here is our latest concoction, and I must say, it is one of the best!! Enjoy with the dollar-a-bag Fry's tortilla chips... there's nothing more satisfying on taco salads, full-course burritos, or just in front of a movie with some salty chips!

Home-Made Salsa

1- 16 oz can of tomato sauce (Costco carries organic S&W brand)
1 bunch green onions
2 large green chilis
1 medium tomato, or 1 handful of grape tomatoes
1 lime
1 jalapeno
1 handful of fresh cilantro
1 teaspoon sugar
1 tablespoon garlic powder
1 tablespoon ground pepper
1 teaspoon salt
1 teaspoon cumin

Open can of sauce, pour into 32-0z or larger storage container. Add salt, sugar, pepper, cumin, garlic, and juice from the lime. Dice green onions, chilis, tomatoes, and cilantro, or chop them in a mini chop, then add to the sauce mix. Test the heat of the jalapeno by chopping about 1/4 of an inch under the stem, and touching the inside to the back of your tongue. If it burns immediately, just add 1/4 of the jalapeno for mild salsa, more for spicy salsa. Dice the jalapeno accordingly and add to the mix. Cover, shake to mix, and refrigerate!

Enjoy the added benefits of lycopene from the tomatoes and the sauce. The fresh fruits and veggies are great for your immune system, not to mention your digestive system!! All this, with no preservatives or hydrogenated oils... amazingly healthy!!

Keeps for up to 7 days in the refrigerator.

Taco Time! Soy, Wheat, and (can be) Dairy Free

I love tacos, but they certainly can be messy. All of the good stuff ends up falling out, and I have to eat it with a fork. I figured that I may as well turn it into a salad that I will actually be able to eat; the bonus is that the kids like it too- even the lettuce! This is our new favorite Friday lunch special in the VanDyke household.

Taco Salad
1 handful of corn tortilla chips per person- I prefer Fry's brand, as they are $1.00 per bag!
1 head of romaine lettuce, chopped
1 pound ground beef or ground turkey
1 can black beans
6-8 small sweet peppers, sliced thin
1 handful of cheese per person
1-3 tablespoons of homemade salsa per person
1 tsp cumin
1 tsp paprika
1 tsp chili powder
1 tsp crushed garlic
1 tsp crushed red pepper

Brown the ground meat, and add all of the spices, place on low until the salad is ready. Chop romaine lettuce and slice sweet peppers. Place lettuce in bowls, arrange chips around the back, or crush them over the salad if preferred. Place taco meat, cheese, black beans, and sliced sweet peppers over the bed of lettuce. Top with homemade salsa, and enjoy!

Spaghetti: Dairy, Soy Free (Wheat Free- Optional)

This recipe is crucial to our weekly schedule; spaghetti is such a staple, and its so easy to make! It took awhile to find a sauce that did not contain cheese, but I managed to narrow it down to two brand/types: Ragu Organic Traditional, and Prego Heart Smart Traditional. Both sauces are excellent in flavor and ingredients. If you need to make it gluten or wheat free, then replace the wheat pasta with rice spaghetti; my favorite brand is Pasta Joy, and it can be found at Whole Foods, Sunflower Market, and Sprouts. Of course, if red meat is not your thing either, just sub in ground turkey for the ground beef; its just as good, and probably a smidge healthier for you! For an extra treat, add diced avocado on top of your spaghetti instead of cheese!

1 lb ground beef
Whole wheat spaghetti- try Garofolo from Costco
2 cups/ 1 jar spaghetti sauce
1 clove/ 1 teaspoon minced garlic
1 teaspoon oregano
1 teaspoon basil
1 teaspoon ground pepper
1/2 teaspoon sugar
1-2 tablespoons extra virgin olive oil
1 bell pepper / 6 sweet peppers, chopped small

~Set up the water to boil for the spaghetti, and setup a medium skillet for the ground beef.
~Cook the ground beef on medium, until barely pink, then add the garlic, oregano, basil, bell or sweet peppers, and the ground pepper.
~Continue to cook on medium until the beef is fully browned and the bell or sweet peppers are tender.
~When the water boils, add the spaghetti, and set the timer: 8 minutes for wheat pasta, or 15 minutes for rice.
~When the meat is fully browned, add the spaghetti sauce and reduce the heat to medium low.
~Add the sugar and olive oil to the sauce, stir.
~Everything should end up ready at about the same time.
~The entire meal takes about 20 minutes to prepare and cook, a little longer if the beef is frozen.

Full-Course Burritos

Full-Course Burritos

These are the joy of my life at lunch time... they allow me to wrap up protein, calcium, fruits, veggies, and whole grains into a simple meal that I can eat while filling up sippy cups and serving lunch for my toddlers. Not to mention that they are completely delicious and take 10 minutes to make! That's my kind of meal!! Anna, you were my inspiration for this meal...

Flour tortilla
1 or 2 small sweet peppers, diced
Shredded cheese, preferably colby jack
3 cherry tomatoes, quartered
1/4 cup black beans
2 slices of deli meat of choice
1 tablespoon of home-made salsa or hot sauce
1/4 of an avocado, diced

Laying the tortilla flat, spread shredded cheese, black beans, deli meat, diced peppers, and hot sauce lengthwise in the center of the tortilla. Microwave the open burrito for 1 minute, or broil it in the toaster oven for 2. Remove and add diced avocado and tomato, fold ends in, and roll up. Ta-Da!

Nutrition....
- the flour tortilla provides your whole grain serving for the meal, provided you choose one made with whole grains! At Sunflower Market, I pick up Tortillas Rosario, which do not have any hydrogenated oils either!
- Protein: black beans, deli meat, and avocado
- Vitamin C- sweet peppers and tomatoes
- Good fat- avocados
- Lycopene- tomatoes, salsa/hot sauce, sweet peppers
- Calcium- tortilla, cheese

A New Endeavour...

I have thought about posting my recipes on several occasions, but I was never ready to go forward with the idea until now. I think that this blog spot will be the perfect format for posting, editing, and sharing cooking ideas with friends and family. My hope is to encourage fresh cooking by showing just how easy cooking can be; after all, if April can do it, then everyone can!! I hope that you will all stick around to add comments and ideas to my crazy concoctions!
Enjoy!
Ape