For the Love of Basil

Italian Sausage Soup

½ lb of Italian style chicken sausage

4 cups chicken or vegetable broth

4 cups water

4 cloves garlic, sliced

1 cup baby or chopped spinach

1 cup corn

1 cup ditalini or other small-shaped pasta

1 red pepper, chopped

1 green pepper, chopped

1 small onion, chopped

¼ cup olive oil

¼ cup fresh basil + extra for topping

1 tbsp dried oregano

1 tsp red pepper flake or to taste

1 tsp salt

1 tsp black pepper

Grated Parmesan cheese for topping

Sautee the peppers, onion and garlic in the olive oil in a large pot with the oregano until fragrant. Add the broth and water and bring to a boil. Meanwhile, remove the casings from the sausage and break the meat up into chunks. Add the sausage meat, corn, pepper flake, salt, pepper and basil to the pot and stir. Simmer over medium low heat for up to an hour, tasting occasionally.

While that’s cooking, cook the ditalini separately until al dente. Drain when it’s ready and add to pot. Add the spinach after that and remove from heat. Stir until spinach is wilted. Serve with fresh basil and grated Parmesan and a little extra olive oil if desired. Great with pan-fried garlic bread.

I looove basil! I love the taste, I love the smell of it, I love how it looks, and I especially love how easy it is to grow! When my father-in-law gave Paul and I a bin full of fresh, organic tomatoes from the farm he works on, I instantly thought “homemade tomato sauce!” I started going through a check list in my head of what I had on hand and what I would need to buy. Olive oil- check, garlic- check, tomato paste- check, fresh basil- need to buy! You just can’t have freshly made pasta sauce without basil, and although you can use dried, I wouldn’t recommend it. Dried oregano if okay to use since fresh often tastes so strong, it overpowers other flavors in a recipe; but, with basil you really want to go fresh if you can.

It’s very simple to grow and doesn’t cost much if you decide to just buy it fresh at the store. Most supermarkets do carry it fresh and often potted in the produce aisle, as they did at Shop Rite when I went to get it for the sauce I made, and then I was able to add it to the soup. I will be sure to post the tomato sauce recipe in a future post as well! I made it in a slow cooker; so if you own one of those, do stay tuned!

Anyway, back to the basil…so, basil not only tastes and smells great, but it’s loaded- like many greens –with vitamin K. It also contains generous amounts of iron and calcium, but also anti-bacterial, anti-inflammatory and good for cardiovascular health. Basil oil is especially potent as an anti-bacterial, and is also pretty easy to make and a “fun” activity for a rainy day like today if you feel up to it. Adding just a small amount to pasta, salads, sauces, or use it as a dip- or however you want -will really add a flavorful kick as well as the added health benefits mentioned above. Some people even like the smell of basil so much, they use it as a body fragrance! Try a little oil of oregano or oregano extract mixed into a larger amount of orange or Clementine fragrance oil for an uplifting aroma.

Lily loves pasta, sausage, cheese and corn, so I just strained some from the soup and served it to her. She’s not too crazy about peppers yet, but the sausage did contain that flavor anyway, so hopefully she will get into it soon. If your child is ready for soup, they can have this yummy concoction as is and I’m sure they will enjoy being able to add cheese to it! For baby, you can mush up some of the corn and pasta with the cheese, and if they eating meat, add some of the sausage. The peppers are your call!

I hope you enjoy this soup, and with fall and winter drawing near, expect more recipes like this- I just love soup when it’s cold out ! :)

Healthy Mommy, Healthy Baby, Healthy DOGGY!

 My first baby was my dog Ogum, a Malteeskipoo (Maltese-Eskimo-Poodle mix), or a mutt as my mom says. I fondly remember the day I got him, just 2 days before Christmas; he was the best gift ever :) I never had a dog growing up because my parents aren’t dog people and they didn’t think I was ready for the responsibility of taking care of a pup anyway (they were probably right). So, I had to wait until I met my then boyfriend Paul, who’s now my husband, who was willing to take my puppy in as leverage for getting me to move in with him (you probably already guessed that it worked!).

I quickly found out that it is a big responsibility to take care of a dog- this was no goldfish. I also found out that taking care of them isn’t cheap once I saw vet bills and the price of puppy gear and dog food brands that actually contained edible ingredients. You’d think more people would make their own dog food, seeing as how the only important ingredients are protein (meat), grains and vitamins. I’d read the labels on the bags and cans and try to decipher the language- potassium chloride? Water sufficient for processing? Copper sulfate? They didn’t sound like edible things to me, and the food certainly didn’t look edible. But, I just figured it was dog food and that’s how it was supposed to be, and Ogum ate it without any fuss so whatever.

A few years later when I got on my healthy kick and started to understand the dynamics of what you put in your body matters, I started thinking the same should be applied to animals. I started looking into how to make my own dog food, and while making crunchy food was a bit beyond my expertise at the time (and still is, although I am working on some things I will post about once a recipe has been perfected!), I did come up with a simple and low-cost recipe for wet dog food, and Ogum is happier than ever!

Homemade Dogfood

*Please note that portions should be fed according to your dog’s size. See here for more info on why

1 lb chop meat
1 cup cooked brown rice

1 cup peas

1 cup water + ¼ cup set aside

¼ cup ground flax seed

4 garlic cloves, chopped

2 tbsp cornstarch

2 tbsp olive oil

Heat olive oil over medium-low heat in pan wide enough for the chop meat and rice. Sautee the garlic in the olive oil, then add the meat and brown it. Add the peas and water; bring to a boil. Make a paste with the cornstarch by adding it to the extra ¼ cup of water, then mix it into the meat and peas mix until it thickens to your desired consistency. Add more cornstarch paste if you want it thicker. Toss in the ground flaxseed and mix in well. Add the rice last, also mixing it in, then remove from heat. Allow to cool to room temperature before serving, or serve at whatever temperature your pup enjoys.

You can use other vegetables or a mix of vegetables, although I don’t think that that’s really necessary. A lot of people seem to think that dogs need vegetables in their meals like humans due, but this is not the case. They could care less honestly, and I only add something green for the nutritional value. Dogs are carnivores- you can tell just by looking at their teeth. The grains are for easing digestion and acting as a filler so there is more food to have on hand. DO NOT USE WHITE RICE! Too much starch can cause diabetes in a dog, especially small dogs. Brown rice actually helps to prevent diabetes due to its high levels of magnesium. In addition, brown rice contains other nutritional benefits for your animal, although it is not entirely necessary. Holistic vet David McCluggage, D.V.M., C.V.A. of Chaparral Animal Health Center in Colorado, says that, “Dogs thrive on diets made up almost entirely of meat, as long as we feed some organ meat, bones, grains and vegetables.” I add the ground flax for the brain-boosting omegas and olive oil for healthy coat, and garlic for a healthy heart and cholesterol.

Don’t be afraid to experiment! It’s ridiculous that we are expected to buy canned dog food that contains tons of toxins and preservatives and unnecessary fillers when we can easily make it ourselves for often less than the cost of what you’d pay for commercial. If you know what your dog likes and know that it’s good for him/her, then add it to chop meat of any kind along with this recipe. They aren’t too picky when it comes to mixing different foods together (at least I know Ogum isn’t!).

Please note that although garlic is purely beneficial to humans, in large quantities it can be dangerous for dogs to eat. It can cause damage to red blood cells and create anemia in a dog or possibly kill a dog that is already anemic. Given in the proper amount according to weight, it can support cardiovascular health, boost immunity, and enhance live function, to name a few. For example, Ogum is a medium-small breed weighing around 17 pounds last time I checked, so he is fed less than a clove at a time. If you’d rather not even risk your dog’s health when it comes to feeding them garlic, you can simply leave it out of their diet; otherwise, see here for more information on how much garlic to give your pet, and here for more information on other foods you may not have known could be toxic to your pup.

I hope that this post will inspire to try your hand at making your own dog food. Just setting about 30 minutes out of your day once a week to make your companion a healthy meal will prove to be more then worth it when you see the visible difference between homemade and canned. Check back for baked dog treats in the near future!

My handsome boy

Guaranteed Life-Saving Breakfast

This morning I was rudely awakened by a screaming toddler and Paul lying said screaming toddler onto the bed next to me, while stating, “I can’t deal with her right now, I have to get ready for work.” To which I may or may not have replied with a squinty-eyed look of confusion with a dash of anger at having been awoken this way; I went to get a bottle and then I changed her diaper and tried to get her back to sleep, seeing as how it was 6:30 in the morning and I usually sleep until at least 8. The bottle soothed her, but did not put her back to sleep, and alas, I was forced to get up, cussing under my breath (or not so much under my breath) all the way to the bathroom then kitchen.

You’d think I was used to being woken by a screaming baby by now, but I was just particularly tired this morning since I’d been dealing with Lily being sick the last three days, plus all the excitement of Hurricane Irene. Luckily we were barely affected by the stormy weekend weather, but Hurricane Lily had made her mark for sure. Anyway, I’d been hoping to get a little more sleep than I had been, but I quickly got over all my feelings of bitterness and exhaustion after I had this tasty energy-packed, life-saving (and husband-saving) breakfast!

Yogurt and granola with raspberries, banana and blueberries topped with flax seed, coconut and honey, plus a few Berry Blossoms courtesy of Lily :)

Fully Loaded Yogurt Bowl

½ cup plain organic yogurt

½ cup granola

½ or 1 banana, sliced

¼ cup raisins

Handful of blueberries and raspberries

1 tbsp flax seed

1 tsp honey

1 tsp shredded coconut

Scoop yogurt into bowl then top with granola, followed by fruit, honey, flax seeds, and coconut. Mix well if desired or go ahead and eat as is! You can use any combination of fruit that you like and other add-ins like nuts. I typically just use whatever fruit I have available; banana with mixed berries is always good, but peaches and apples are great too. The base of any good yogurt bowl is the yogurt (duh), granola, and fruit; after that, you can just toss in whatever you desire.

The breakfast Lily and I enjoyed the other day. I add coconut milk to my coffee instead of cream for it's natural sweetness and extra calcium. Try it next time and you'll see a pleasant difference!

It’s as simple as that! Add a green smoothie or cup of coffee to the mix and you’re good to go! All clouds of sleepiness will be lifted and you’ll be ready to start you’re day. And it only takes about 3 minutes to make!

I’d like to say many people eat this kind of breakfast in the morning, but it’s more likely that pastries and cold cereal are devoured along with sugared coffee, if anything is devoured at all since statistics say that many Americans skip breakfast. I know my husband often does, as much as I’ve begged him to eat something before heading to work in the past (I have since given up), although from what he’s told me sometimes he does get an egg sandwich from the deli or a donut from the office (hence my prior complaint). He is not alone in this world of 9-5ers who barely have time for a cup of Joe, let alone a bowl of granola and fruit.

I’ve always made it a priority to eat in the morning, even if it does have to be cold cereal (there isn’t anything wrong with that, but it won’t get you through the morning like a fuller meal will). The fact of the matter is I will be very cranky if I don’t eat since I get that way when my blood sugar is low. But, if you are someone who normally doesn’t eat in the morning and doesn't even have 3 minutes to spare on putting something like this together, you can make this yogurt bowl to-go the night before by placing it in a travel-ready container. I wouldn’t recommend eating and driving, but while waiting for the train during your commute, you could probably eat most of it then finish the rest at your desk!

Lily is big on this type of meal too, although this morning she was a little picky, I guess due to still feeling a little under-the-weather, but I did get her to eat some blueberries and cereal even though she passed up the yogurt and banana. Your little one will definitely enjoy this breakfast in any combination and at any age, and can be blended for babies ready for solids. Please note that babies younger than 9 months shouldn’t eat berries due to possible allergic reactions, and yogurt should wait until they’re at least 6 months unless otherwise stated by your child's doctor.

Adding the flax to your yogurt bowl- or just about anything you eat for that matter –is a sure way to get a boost of omega-3s and fiber, and they're particularly great for bone and heart health (and brain, of course, with the omegas). Studies havealso shown flax to help in preventing cancer, diabetes and inflammation, and also in lowering blood pressure. Flax seeds are wonderful and a little bit goes a long way. They can be added to just about any baked good or cereal, topped on veggies, ground for breading on meats and tofu, topped on salads…the possibilities are endless!

I use flax quite often, although I don’t think I’ve mentioned that here before. When Lily started eating solids, it was recommended by my mother-in-law and sister-in-law that I add ground flax meal to her cereal and breast milk, and I’m glad I heeded their advice. Omegas are especially vital to helping a baby’s brain development as you have probably read or been told by your child's pediatrician if you have a good one, so go ahead and pick up a bag and just sprinkle it right on your baby’s or child’s cereal- they probably won’t even notice a difference in taste or texture, but if they do, they will get over it eventually. 

Save this recipe for your own "too early" mornings, and hopefully it will rescue your husband or screaming child from getting his/her head chopped off ;)

Frozen Summer Treat!

I’ve been wanting to post a tried and tested summer treat recipe, but hadn’t really hit any goals that I thought were worth sharing. I made a few different flavors of popsicles, but none were exciting or even tasty enough to gab about, and the ones that did taste good weren’t exactly healthy. I got an ice cream maker last spring and did some experimenting with that, but really the best flavors were the classics- vanilla and chocolate –and whenever I did come up with a flavor that was anything other than those, it was only because I used a flavor extract like mint or orange. In other words, it would be lazy of me to post a recipe for such things.

But, then, I remembered an old frozen treat from my childhood that I didn’t only enjoy eating, but also enjoyed making myself. It could be messy, but fun, and my mom was usually more than pleased to make these with me, because besides being delicious, there were actually nutritious qualities to it too. Many of you will probably know this one, but I wonder how many have actually ever made…

Chocolate-covered Frozen Bananas

2 bananas, cut in half

¾ cup chocolate chips

2 tbsp coconut oil

Extra toppings choices: shredded coconut, chopped nuts, granola, chopped dried cranberries or cherries, sprinkles, chopped espresso beans, etc.

Stick a popsicle stick or chopstick or whatever you have available to use for a handle into the bottom of each banana half, length-wise. Place the halved bananas on a tray or plate in freezer and freeze for at least 30 minutes. When the bananas are close to ready, melt the chocolate chips and coconut oil in a small saucepan or in a Pyrex glass in the microwave on high for 30 seconds. Mix until smooth. Remove from heat, then get the bananas out and carefully dip them into the chocolate, covering them, then lay on a piece of parchment paper on a tray or plate to put back into the freezer. Sprinkle with toppings of your choice. Put them back into the freezer for another 30 minutes or until set (may not take very long depending on how cold your freezer is). Best to enjoy these bananas outside under the sun!

And there you have it- a sweet, yet healthier option to store-bought popsicles and they don’t take very long to make, with little effort to boot. If you have kids that are of an age where they can handle dipping bananas into chocolate without dumping it all over themselves, they will enjoy helping you with this, and also getting to apply their very own toppings. Baby can obviously enjoy some mashed up bananas, but for an extra treat, add some shredded coconut topping. Toddlers can enjoy this at your discretion, as you may not want to give them chocolate yet or their teeth may be sensitive to the cold.

As everyone knows, bananas are super-healthy and incredibly versatile in many recipes. They are loaded with potassium, protein, vitamin B6 and vitamin C. Bananas help to improve cardiovascular and kidney health, and even contain a lesser-known prebiotic compound called fructooligosaccharide, which helps the body absorb nutrients such as calcium more efficiently, thus promoting denser bones.

One thing I’ve always noticed bananas are good for is as the perfect on-the-go snack for a burst of energy. I eat them just about every day either right out of the rind, sliced up on whole wheat toast with peanut butter and honey, in freshly-made smoothies, or in desserts such as the frozen bananas and caramelized with frozen yogurt (or vanilla ice cream!).

Since I’m also talking about chocolate here, I want to bring up a lesser-known plight that is taking place mainly in Africa that involves the way cocoa beans are harvested. Many children are forced into cocoa bean harvesting- which is very hard labor –either because it is the only way they can make money for their families, or far worse, they are often kidnapped and forced to work as slaves. They work for hours on end in the blistering sun, usually without breaks and without eating or drinking anything. Children reportedly as young as 8 years old are doing this work. And, even though many of the major chocolate companies like Nestle and Cadbury say they are doing their part to only use Fair Trade cocoa beans, it is incredibly difficult to track just where these beans are actually coming from (like a “blood diamond”).  Furthermore, many farmers in these impoverished countries are being taken advantage of and not receiving fair wages from the yields they provide.

There are a few brands that are taking greater strides to ensure they know where their cocoa beans are coming from, brands like Dagoba, Newman’s Own Organic, and Endangered Species all use organically grown beans which are also Fair Trade. Click this link to learn more about how they are certified and to see other brands that use organic and Fair Trade cocoa beans.

I don’t want to plant a guilt trip on anybody- I mean, how awful is it to have to worry if kids were breaking their backs over the cocoa used to make the delicious Godiva truffle you’re about to enjoy (sadly, they most likely were!). This issue only very recently came to my attention as it has received very little coverage in the news, like most child labor issues do, and I’m sad to say coffee beans are effected similarly. So, even though Fair Trade and organic brands do tend to cost a bit more than Hershey’s and Folgers, if you can afford it and want to make a difference, indulge your sweet tooth with a bar labeled Fair Trade Certified and/or Slave-Free to ensure you are not giving money to the types of people who would put children’s well-being at risk just to make some money.

A Green Smoothy for Picky Eaters of Any Age

One morning I looked in my kitchen and was pleased to see my husband had done a good job grocery shopping job the night before. I’d gone to bed early due to…just being tired!...and missed him when he got home. I gave him a call to let him know I appreciated it, and then he mentioned the organic spinach he’d gotten and suggested I make green smoothies for Lily and myself. And I figured, why not? I had almond milk, bananas, peaches and honey, and really, that plus the spinach is all you need to make a green smoothy that doesn’t taste like grass!

Delicious Green Smoothie

1 cup almond milk

1 cup spinach (or other green such as kale)

1 banana, broken into chunks

1 peach, chopped (or other sweet fruit, such as an apple or ½ a cantaloupe)

1 tbsp honey (stevia can also be used)

Put all ingredients into blender; a good technique is the layering technique, which would go: banana, spinach, peach, honey, almond milk. Blend until smooth. Pour into glasses (or sippy cups). Enjoy. It’s that easy!

How good does that look?

I was even surprised at how great this tasted, and we’ve been drinking them ever since. Tastes much better than those powdered shake mixes, that’s for sure. You can use just about any greens and sweet fruit, but always keep the banana to give it that thickened quality. If you want it even thicker, add a few spoonfuls of yogurt. If you use sweetened almond milk, then you can leave out the extra sweetener if you want (depends on how sweet you and your child like it!).I like also like to keep it vegan so it's healthier, but you can definitely use cow's milk or soy milk instead of almond, but if you haven't tried almond milk, you may want to- it's a really good alternative to conventional milk.

It’s really that simple. And most kids like green things that look weird thanks to Nickelodeon, and are unlikely to be turned off by the color. So, don’t let on if you think it’s weird then they might follow suit and not taste it. There was definitely a time I couldn't imagine drinking any "green" drinks, even the thought of wheatgrass turned me off. But, one day I gave one a try (I think it was by Naked) and liked it, then gave wheatgrass a go and that wasn't so bad either, and now I don't have any issues going green with my beverages!

Health food stores and gyms offer energizing smoothies as an alternative to coffee and sugary carbonated drinks, but they are very simple to make at home, and less likely to hurt your budget! Don’t be fooled by places like Jamba Juice though- their drinks are full of hidden sugars and fillers- mainly in the free “Boosts”. Just have a look at their menu. On this menu, sugars are not listed in the Boost ingredients, but if you see the menus they have available at the registers, you will be shocked at how much sugar goes into them (at least they were listed when I used to buy Jamba on the regular years ago, so things may have changed). They have also been criticized for using artificial flavors, although I could not locate any reliable source for this on the internet, but I wouldn’t be surprised since the colors are so bright.

But, anyway, enough with dissing Jamba Juice. Truth is, the drinks are delicious and still better for you than soda, but quite pricey too! So, if you have a few minutes, make your own fruity energy drink at home. They are chock full of vitamins and minerals without having to add anything synthetic; you don’t even need to add any vitamin powder unless you want to take your vitamins that way, but in my experience, those types of drinks always just end up tasting gritty because the powder never dissolves properly (and I’ve tried quite a few of those types of powder supplements).

Greens are super good for you and mixing them with fruit isn’t as icky as it sounds. In fact, have you ever had a strawberry and spinach salad? You’d be amazed how great that combo is! Here’s a little bonus recipe from one of my favorite magazines.

When experimenting with smoothie recipes, if you find a combo you really love, please share in the comments! Thanks for reading!

Easy Low-fat Baked Ziti

We've been penny-pinching once again, so I've just been trying to use what's already readily available in my fridge and pantry. I was in the mood for something easy and filling, and of course healthy, and despite the heat, decided to make a baked ziti. 

Low-fat Baked Ziti with Quick Tomato Sauce

1 16 oz. package whole wheat ziti or penne pasta

1 cup tomato sauce

1 cup shredded part-skim mozzarella cheese

1 cup spinach

½ cup low fat sour cream

5 cloves garlic, chopped

1 medium onion, chopped

2 tbsp olive oil

1 tbsp dried basil

1 tbsp dried oregano

1 tsp red pepper flake

1 tsp salt

1 tsp pepper

Preheat oven to 350. Sautee half the onion and garlic in 1 tbsp of the olive oil over low heat, then add the tomato sauce and stir. Add the oregano, basil, pepper flake, salt and pepper and stir in, then simmer for about 10 minutes. Sautee the remainder of the garlic and onion in the rest of the olive oil for 2 minutes then add the spinach. Cook over low heat until wilted and fragrant.

Meanwhile, cook the pasta until al dente, toss with a little olive oil, and keep set aside. Grease a casserole dish that is around 14x10 and at least 2 inches deep with a little olive oil. When sauce is done, mix the sour cream in then add most of the mixture to the pasta until well coated. Reserve some for topping the casserole with.

Put a layer of pasta on the bottom of the pan, then top with the spinach spread evenly over the pasta layer. Sprinkle half the cheese over the spinach, then add a second layer of the pasta on top. Sprinkle with remaining sauce and cheese. Cover with tin foil or leave open if you want it to get extra crispy and put in the middle rack in oven. Cook for 20 minutes, depending on how brown you may want the top.  Serve with a yummy salad.

Lily enjoyed this ziti just as it was- it really is an ideal meal for toddlers, packed with appropriate servings of whole grains, veggies and dairy. For babies you can puree some spinach with a little mozzarella and sauce, or just the spinach for younger babies who aren't eating tomatoes and/or cheese yet, or just add a little breast milk.

Feel free to substitute the sauce with jarred sauce if you prefer, or use your own style. This is just a quick and easy way to make a simple tomato sauce that still tastes quite good! I always get complimented on it despite the little effort I put into it.

It’s no secret that whole grains are very good for you, and eating whole grain pasta reduces your carb in-take and helps maintain a healthy weight. I’ll be honest that I didn’t really like whole wheat pasta the first few times I tried it. It reminded me of cardboard, especially when used in Italian cooking. But, eventually I learned the trick was in the amount of time I cooked it! Foolishly, I’d been cooking it as long as I cooked regular dry pasta, and it had been coming out a bit too chewy and harder than I like. I did raise the cooking time by a minute at a time, and finally came to the conclusion that 15 minutes for a 4-6 serving amount of pasta is just right; it stays tender and not mushy. And now, I actually prefer the taste of whole wheat pasta!

I hope you will give whole wheat a try for this recipe even if you don’t like it. Try the 15 minute method and don’t forget to add some salt to the water! Naturally-sourced from the sea is best. Whole grains are loaded with a crazy amount of vitamins and nutrients like folic acid, magnesium, fiber, and B vitamins to name a few. Besides being a healthier choice for lowering your weight, whole grains help prevent diabetes and give you more energy than eating foods made from white flour that lack the bran and germ, which contain most of the nutrients. Whole grains also support the cardiovascular and gastrointestinal system, keeping your heart healthy and strong, and your bowels…well, regular. Studies have even shown the magical grain to protect against and prevent breast cancer.

Trust me…you’re better off with whole wheat over white wheat any day, it may just take some getting used to. Soon, white bread will taste as bland to you as cardboard does J

I unfortunately forgot to take a picture of this fabulous ziti, so hear is an image breaking down the whole grain and more info on the same subject:

Image courtesy fooducate.com

 

More info on whole grain benefits, and the benefits of other foods as well: whfoods.com

What I made for dinner tonight: a healthy vegetarian meal for 2

June was a jam-packed month for my family and I, and July ain’t looking much different. The move to a bigger place was successful, most of the cleaning and organizing has been done, and we are starting to really like our new home. My sister had her baby, a healthy baby girl :) Summer is just getting started, and I know it will be gone in a blink of an eye so I am trying to take as much advantage of the time I have.

For today’s Meatless Monday recipe, I once again featured my favorite root vegetable in the starring role: the beet. Paul went to the store and selected a nice looking bunch so I popped 2 in the oven and threw what else we had together to make quite a tasty and low fat meal. This would be a great way to recover from a 4^th of July weekend filled with hotdogs and hamburgers.

Oven-roasted Beets with Green Beans and Rice

Ingredients:

2 Large beets, peeled and trimmed

2 handfuls of green beans, trimmed

1 cup white rice

3 cloves garlic, chopped

2 tbsp butter (I used regular, but you can use margarine)

2 tbsp olive oil

1 tsp dry parsley or 1 tbsp fresh chopped parsley

½ tsp salt

½ tsp black pepper

Preheat your oven to 450. Wrap the beets in aluminum foil completely, then put on tray into oven for 45 minutes or until tender enough for a knife to slide right in. Meanwhile, cook the rice for 10 minutes and steam the green beans for 5-7 minutes, depending on how tender you like them. When the beets are done, set them aside to cool and fry the garlic in the olive oil over medium-low heat, stirring constantly until brown and fragrant. Mix the butter, parsley, salt and pepper into the rice. Set each item onto 2 plates and top the green beans and beets with the garlic and oil and sprinkle with a little salt, pepper and parsley. Serve with a nice white wine if available.

You can, of course, substitute the white rice for brown and slice up the beet any way you choose. I went with the "sliced orange" style, which is appealing to the eye and looks a little like a rose. You can also skip the butter to lower the fat even more and just mix any excess garlic and olive oil into the rice instead to give it a little extra flavor.

 

We gave some of the beet to Lily to try. I think she ate about 2 small pieces, then threw the rest on the floor. These were very sweet and soft beets, so we were surprised she didn’t like it. Oh, well. Its normal for a tot to be a picky eater as we all know, but do feel free to offer it up to your little one all the same. She liked the rice of course, and she also had:

2 tbsp shredded cheddar cheese

2 tbsp steamed mixed peas and chopped carrot

For baby:

1-2 tbsp pureed peas or carrot (4 months+)

or

1-2 tbsp pureed beet (8-10 months)

Parsley is typically the underrated herb that you normally find as a garnish on your plate in some restaurants. Yet, parsley is packed with vitamins A and C and especially K. Parsley has been shown to benefit the heart and contains antioxidant flavonoids such as luteolin.

A lesser known benefit of parsley is it’s “chemoprotective” properties; it contains oils that can neutralize cancerous carcinogens. Add it to meats when you’re grilling to utilize this effect.

One of the best things about parsley is it’s cheap! You can get a nice bunch from just about any supermarket for $.50-$1.00. Smells great too!

And, it being the 4^th and all, I couldn’t get away without posting some kind of healthy grill recipe. We’re all familiar (I believe) with grilling vegetables, but here is a simple and tasty less-traditional way to grill corn on the cob.

Ingredients:

6 ears of corn

6 tbsp queso fresco, divided

6 tsp chili powder, divided

2 limes cut into 6 wedges

Extra lime wedges for garnishing

Rub each ear of corn with a lime wedge and sprinkle with a tsp of chili powder. Wrap each ear in tin foil and cook on grill until brown but not burnt, turning every 5 minutes for 20 minutes. When ready to serve, sprinkle each with about a tbsp of the queso fresco and an extra lime wedge if desired. SO GOOD! Enjoyed best with an ice cold Corona Light.

I first had grilled corn this way at a small, but very popular Mexican diner in the Chelsea area of NYC. I wish I could remember the name of the place; I only recall that it was on a corner near the 23^rd Street Path Train station. You can use this seasoning for other vegetables as well. I’ve tried it on asparagus and tomatoes and it was awesome both times.

Note: Queso fresco is a light, crumbly, slightly acidic Mexican cheese. If you can’t find it or queso blanco, you can sub with feta, Monteray jack or cheddar.

Enjoy your holiday weekend!!!