Bountiful Meals: February 2012

Saturday, February 25, 2012

Conventional Basket 02/25/12

This is what we got in Altus OK.

Fruit

Apples
Cantalope
Pears
Kiwi
Mango
Banana

Veggies

Potato
Cauliflower
Broccoli
Cucumber
Butter Leaf Lettus

Wheat Berry Salad with Goat Cheese

6 (1 1/3 cup) servings
Cal 253, Fat 9.7g, Protein 9.2g, Carb 35.7g, Fiber 6.8g

Ingredients:

1 1/4 cups wheat berries (hard winter wheat)
2 1/2 cups chopped english cucumber
2/3 cup thinly sliced green onions
1 1/2 cups chopped arugula
6 Tbs minced flat leaf parsley
1 Tomato diced or 1 pint grape tomatoes, halved
1 Tbs lemon zest
3 Tbs lemon juice
1 tsp salt
1/2 tsp black pepper
1/2 tsp sugar
2 Tbs olive oil
3 oz crumbled goat cheese

Directions:

cook wheat Cooked Wheat Berries. and chill. Add all ingredients and enjoy.

Wheat Sprouts

You can sprinkle them in salad or yogurt. You can dry them in the oven and grind them into (living) flour.

Ingredients:

- 1/2 cup wheat

- Sprout jar or wide mouth jar with a screen cut to fit the lid or you can drape a cheese cloth over the jar and secure it in place with a rubber band

- water

Directions:

Place 1/2 cup of wheat berries in the jar and 2 cups of water. Soak 12 hours. Drain and rinse twice a day and they will be ready to enjoy in 36-48 hours.

Cooked Wheat Berries

2 cups hard winter wheat
7 cups cold water
1 tsp salt

Place in a large heavy saucepan. Add water and salt. Bring to a boil over high heat, then reduce heat, cover, and simmer gently for 1 hour, stirring occasionally. Drain and rinse. To serve hot, use immediately or cover and refrigerate for up to 2 days or freeze for up to 1 month.

Per 1/2 cup: 151 calories; 1 g fat, 29 g carbs, 6 g protein,4 g fiber

Broccoli Cheese Soup

Sooo yummy!

12 servings
Cal 256, Fat 17.9g, Protein 9.4g, Carbs 14.5g, Fiber 1.2g

Ingredients:

1 stick of butter
1 onion
2 bunches of fresh broccoli chopped
4 (14.5 oz) cans chicken broth or homemade
1 (2lb) loaf of velveeta
2 cups of milk
4 cloves of fresh garlic
2/3 cup corn starch
1 cup water

Directions:

In a stockpot, melt butter over medium heat. Cook onion and gresh garlic in butter until softened. Stir in broccoli, and cover with chicken broth. Simmer until broccoli is tender, 10 to 15 minutes. Reduce heat, and stir in cheese cubes until melted. Mix in milk. In a small bowl, stir cornstarch into water until dissolved. Stir into soup; cook, stirring frequently, until thick.

Gorganzola Potato Salad

7- (1/2 cup) servings
Cal 97, Fat 3.2 g, Protein 3.2g, Carbs 13.6g, Fiber 2.5

Ingredients:

7 small potatoes
1 Tbs olive oil
1/3 cup fat free blue cheese dressing
1/4 cup crumbled gorganzola or blue cheese
1/2 tsp greshly ground pepper

Directions:

Preheat oven 450 degrees. Combine potatoes and oil in a bowl and toss to coat. Place potatoes in a baking sheet. Bake for 30 min until tender. While the potatoes are cooking combine dressing, cheese and pepper in a bowl. Pour dressing over hot potatoes and toss gently to coat. Serve immediately.

Heirloom Tomato Salad with Ricotta Cream

Yeild: 6 Servings
Cal 168, Fat 4.9g, Protein 7.6g, Carb 26.7g, Fiber 3.7g

Ingredients:

6 slices bread (example: BB sour dough, or Olive oil Bread)
olive oil or cooking spray
1 garlic clove
1/2 cup ricotta cheese
1/2 cup sour cream or silken tofu
2 Tabl of water (if using Tofu)
2 Tabl fresh lemon juice (if using Tofu)
1 garlic clove minced
6 medium tomatoes, cut 1/3 in thick
1/4 cup basil cut into chiffonade(thin ribbons)
1 tsp fresh ground pepper

Directions:

Heat a pan or grill or grill pan. Brush or spray oil on the bread, grill 2 min on each side until toasty and light brown. Remove from the grill. Cut a clove of garlic in half and rub the cut side of the garlic on each side of the bread. Set bread aside. Combine riccota, and sour cream and blend until smooth. If using tofu combine riccota, tofu, water and lemon juice and belnd in a food processor until smooth. Place bread on plate and place an even amounth of tomatoes on the bread. Place the cream mixture on top of the tomatoes and garnish with basil and fresh cracked pepper.

Tuesday, February 21, 2012

Crisp

A crisp made with yummy granola :)

1 cup honey-sweetened granola

3 tablespoons all-purpose flour

1/4 cup packed brown sugar or honey

1/4 cup butter

5 cups fresh peaches or apples or pears - peeled, pitted and sliced

1 tablespoon all-purpose flour

1 teaspoon ground cinnamon

1/2 teaspoon ground nutmeg

1/4 teaspoon ground allspice (optional)

1/4 cup chopped pecans (optional)

Directions:

Preheat oven to 375 degrees F (190 degrees C).

In a medium bowl, combine the granola, 3 tablespoons flour, and brown sugar. Cut in the 1/4 cup butter until crumbly. Place fruit slices in an 8-inch square baking dish. Sprinkle with remaining 1 tablespoon flour. Sprinkle with cinnamon, nutmeg, allspice, and pecans. Scatter the granola mixture over the peaches. Bake in preheated oven for 30 minutes, or until golden brown.

New Favorite Snack!

You probably already know this and I am the last person on the planet to figure out that yogurt and granola is yummmy!!

I always eat Fage Greek Yogurt because it is clean, it has less sugar and more protein. Strawberry and Peach are the only flavors here in Altus OK :) but they have a few others when I checked out their website. I put the Granola from Bountiful Baskets on it and it is amazing!!!!!

Saturday, February 18, 2012

Homemade Chicken Stock

Chicken Stock

Chicken Picatta

Chicken Piccata

Mango-Strawberry-Orange Popsicles!

I saw this on Facebook. Thank you Dayle's Dish for posting!!

Ingredients:

2 cups mango

1 cup fresh squeeze orange juice

14 strawberries

2 tablespoons honey

Directions:

blend well! and pour into Popsicle molds or paper cups and freeze for 30 min and then place Popsicle sticks in place. (Approximately 60 calories each.)

Easy Ratatouille

4 servings

Per serving(369g): 168 Calories, 9g Fat, 19g Carbs, 8g Fiber, 7g Protein

Ingredients:

1 large eggplant
2 Tbls extra virgin olive oil
Salt and freshly ground black pepper
1 medium zucchini, roughly chopped
1 medium onion, roughly chopped
1 bell pepper
8 oz mushrooms
1 tablespoon fresh thyme leaves, chopped
1 tablespoon minced garlic
2 medium tomatoes (or 3 canned plum tomatoes, drained), roughly chopped
1/4 cup minced fresh parsley or basil leaves, for garnish.
1/4 cup Fresh grated parmesan cheese

Directions:

1.Trim the eggplant and cut it into 1-inch cubes. If the eggplant is large, soft or especially seedy, sprinkle the cubes with salt, put in a colander and let sit for 30 to 60 minutes. Rinse, drain and pat dry.2. Put the oil in large skillet and turn heat to medium. Add onion, garlic, salt and pepper sautee for 5 min or until tender. Add the eggplant, cook, stirring occasionally, until soft and golden, 15 minutes. 3. Add zucchini, bell pepper, mushrooms and thyme cook, stirring occasionally, until they soften, about 2 or 3 minutes. Add the tomatoes and keep cooking until the tomatoes begin to break down, another few minutes. Remove the pan from the heat, taste and adjust the seasoning if necessary, garnish with the herb and parmesan cheese, and serve.

Marinara Sauce

2 Quarts

10 big garden tomatoes, or 15 romas or 2- 38 oz cans of tomato(don't drain)

1 Large onion or 2 Small, chopped

2 stalks celery, chopped

2 carrots, chopped

3 Tablespoons olive oil

1 bay leaf

6 cloves garlic, minced

2 Tbls Fresh Basil or 2 teaspoons dried basil

1 Tbls Fresh Oregano or 1 teaspoon dried oregano

1 teaspoon salt

1/2 teaspoon pepper

1 1/2 teaspoons sugar or honey or splenda

2 teaspoons balsamic vinegar

1 Tbls Butter

Bring water in a large stockpot to a boil. Drop half of the tomatoes into the boiling water and boil for 45 seconds. Remove to a big bowl of ice water. Repeat with the other half of the tomatoes.Peel the skins off of the tomatoes, they should slide right off after you break the skin. Cut out cores and cut tomatoes into big 2-3 inch chunks. put in a bowl and set aside. Sautee the onion and garlic in the oil for 10 mins over medium heat until translucant. Add carrots, celery and 1/2 tsp salt and pepper sautee until tender, about 10 Min. Place the tomatoes, bay leaf, basil, oregano and sugar into the pot with the onions, simmer uncovered 1 hour until thickened. Add Baslamic Vinegar and 1 Tbls of butter to cut the acid. Taste and add more sugar or salt as needed.

Egg Plant Gratin

I had this for lunch today it was very yummy! I used my homemaid marinara sauce, mmmmmmmm

4 Servings

Calories per serving(232.5g): 149 Calories, 6g Fat, 14g Carbs, 5g Fiber, 11g Protein

Ingredients:

olive oil cooking spray, for frying
1 eggplant, unpeeled, sliced 1/2-inch thick
1/4 cup fat-free ricotta cheese
2 egg whites
1/4 cup un-sweetened almond milk or skim milk
1/2 cup plus 2 tablespoons freshly grated Parmesan
salt
Freshly ground black pepper
1/2 cup good bottled marinara sauce or homemade
1/4 cup fat-free mozzarella

Directions:

Preheat the oven to 400 degrees F.

Heat about 1/8-inch of olive oil in a very large frying pan over medium heat. When the oil is almost smoking, add several slices of eggplant and cook, turning once, until they are evenly browned on both sides and cooked through, about 5 minutes. Transfer the cooked eggplant slices to 8x8 baking dish. Add more oil, heat, and add more eggplant until all the slices are cooked.Meanwhile, in a small bowl, mix together the fat-free ricotta(or low-fat cottage cheese), egg whites, milk, 1/4 cup of the Parmesan, 1/8 teaspoon salt, and 1/8 teaspoon pepper. Sprinkle eggplant with Parmesan, salt and pepper and spoon the marinara sauce and the ricotta mixture, and finally 1 tablespoon of grated Parmesan and Fat-Free Mozzarella on top. Bake for 25 to 30 minutes or until the custard sets and the top is browned. Serve warm.

Italian Pack 02/18/12

Chicken Piccata

Home Made Marinara Sauce

Egg Plant Gratin

Ratatouille

English Cucumber

Greek Taco!

Tracie's Couscous Salad

Banh-mi Wrap: Vietnamese Grilled Pork Wrap with Pickled Carrots and Mint

Gazpacho

Tabbouleh

Yellow Squash

Blackberries

Black Berry Cobbler

Berries with Mascarpone and Meringue

Blackberry Syrup

The Mighty Mango

Popciclehttp://bountifulmeals.blogspot.com/2012/02/mango-strawberry-orange-popcicles.html
Mango Sorbet
Smoothie
The Ultimate Fish Tacos
Corn and Black Bean Salad with Basil-Lime Vinaigrette
Chipotle-Mango BBQ Chicken
Massaged Kale Salad

Jeruselem Artichokes

Jerusalem artichokes (also called Sunchokes) are sweet and almost garlicky and mushroomy and gorgeous. Although called artichokes they’re actually tubers – like rough and ready potatoes. You can scrub and roast them whole like mini jacket potatoes and split them open, drizzled with a little chili oil. You can even use them in a salad with smoky bacon. A Jerusalem artichoke’s best friends are sage, thyme, butter, bacon, bay, cream, breadcrumbs, cheese and anything smoked

sautéd jerusalem artichokes with garlic and bay leaves

Sunchoke and Split Pea Soup

Roasted Cauliflower, Brussels Sprouts and Jerusalem Artichokes

Jerusalem Artichokes and Potato au Gratin

Roasted

Scallops with Jeruselm Artichokes: http://www.foodnetwork.com/recipes/food-network-kitchens/scallops-with-jerusalem-artichokes-and-lemon-butter-recipe/index.html

Pears

10 Ways to Cook With Pears

1. Chips: Cut pears in 1/8 inch slices, place in 200 degree oven for 6+ hours until crispy. Optional: sprinkle with cinnamon first.

2. Dried fruit: Slice in 1/4 inch slices, place in 200 degree oven 4-6 hours until soft and pliable.

3. Tea: Chop up some of the dried pears or pear chips with a bit of broken cinnamon sticks. Steep in boiling water for 5 minutes. Drizzle with honey. Optional: Add brandy or rum.

4. Quick salad: Slice pears as thin as you can, layer with equally thin slices of pecorino cheese. Drizzle with honey and plain or candied walnuts.

5. Side dish: Chop pears and throw in a saute pan with butter and a little brown sugar. Cook until tender. Drizzle with balsamic vinegar.

6. Ice cream topping: Chop pears and throw in a saute pan with butter and a little brown sugar. Add a bit of powdered or candied ginger and a little cinnamon. Cook until tender and pour on top of vanilla or salted caramel ice cream.

7. Appetizer: Slice pear and place on plain cracker with a bit of gorgonzola.

8. Sandwich: Add a few pear slices in your grilled cheese sandwich. Especially great with sharp white cheddar.

9. Cocktail: Puree pear and strain through fine mesh strainer to get the smoothest consistency possible. Mix an ounce or so in with a glass of champagne.

10. Showstopper: Cut pear in half and remove core. Fill with a little goat cheese. Sprinkle with thyme and bacon bits. Drizzle with olive oil, salt and pepper. Roast at 350 for 25 minutes. Drizzle with honey and place on bed of arugula or other spicy green.

From: fruitmaven.com

Monday, February 13, 2012

Conventional Basket (Healthier) Meal Plan 2/11/12

Monday:

This was very good! The soup was my favorite out of the whole meal. It was very satisfying...it tasted like it had chicken and dumplings in it!

"Creamy" Celery Soup

Per cup: 55 Calories, 3g Fat, 5g Net Carbs, 1g Protein

Asparagus Quiche Cups (Swapped the half and half for almond milk, No crust, and Fat free cheese)

Per Cup: 55 Calories, 2g Fat, 3g Net Carbs, 5.5g Protein

Romaine Salad with:

1 Tbs. balsamic vinegar, .25 oz walnut, 1 slice of tomato, 1 Tbs onion, 1/4 Cup chopped carrot.

Per 2 Cups: 92 Calories, 5g Fat, 7g Net Carbs, 3.5g Protein

Meal Total: 202 Calories, 10g Fat, 15g Net Carbs, 10g Protein

Tuesday:

I am not a fan of Egg Plant but I really liked this...I didn't miss the breading or frying it!

Egg Plant Parmesan(serves 4)http://allrecipes.com/recipe/eggplant-parmesan/detail.aspx(serves 4)Substituted: Mozzarella for Fat Free Mozzarella Cheese.

154.5 Calories, 9g Fat, 8.5g Net Carbs, 8.5g Protein

1/2 Cup Cooked Whole Grain Pasta

88 Calories, 0g Fat, 17g Net Carbs, 4g Protein

Romaine and 1/2 Tbs. Balsamic Vinegar

13 Calories, 0g Fat, 0.5g Net Carbs, 0.5g Protein

Meal total: 255.5 Calories, 9g Fat, 26g Net Carbs, 13g Protein

Wednesday:

Stuffed Cabbage Makes 5 servings (Swap: 2 eggs for 4 egg whites, and I only used 1lb of Extra Lean Ground Turkey Breast.)http://recipes.sparkpeople.com/recipe-detail.asp?recipe=204643

Meal total: 205 Calories, 3g Fat, 16g Net Carbs, 26.5g Protein

Sunday, February 12, 2012

Carrots

A few weeks ago we got the 25lb of carrots. I have it in my fridge so the carrots last longer.

We have had fun juicing and baking:

Carrot Zinger

Carrot Cake

I love carrot cake! Does the carrot in it make it healthy?

Vanilla Extract

I wanted to make good use of the the vanilla beans that were in the Tropical Pack on 2/4/12 and 1/28/12. I made vanilla sugar and vanilla extract.

Bountiful Blessings

As I sat in church today learning about the fruit of the spirit, I couldn't help but think about Bountiful Baskets. I count myself blessed to be apart of such a wonderful group of people. The good fruit that we are able to share with others is symbolic to the hearts of the volunteers.

After Church Snack:

Veggies
Gorganzola Dip