Yum Diet

Busy Mama Recipes



My aunt and stepmom are doing this diet thing.  I don't know EXACTLY what it is, but I know they are extremely restricted in what they are allowed to eat.  It is pretty close to the paleo diet as far as the types of foods they have (if it didn't have a mother and didn't grow from the Earth, don't eat it).  No sugar, limit fruits, limit salts and oils, eat as many vegetables as possible, and have only lean protein (like chicken or turkey).

Well, unfortunately my family LOVES food.  LOVES it.  It's insanely lucky that we have good genes, otherwise we would all be morbidly obese. Poor Annette has to have dry toast and a piece of fruit for breakfast with ONE cup of black coffee, is allowed 23 almonds (not 24, only 23), brown rice, plain chicken, veggies, etc.  No fun.  Today for a snack she was eating cottage cheese (which, by the way, she has always hated) with tomato slices and pepper.  I asked her why she was eating it, and she explained that it has lots of protein and not many calories.  She said she was tired of eating the same things everyday, but since she is not a super talented chef, she could not think of anything "safe" to make that would get her out of this slump.

And we all know, unless you are totally committed to a diet, it's not going to work.

So, I promised her I would think of some things for her to eat, and I have come up with a few.  I decided to post them on here because even though we aren't all on this diet, it's still yummy, healthy food.

Here is the first one that can be used as a snack:

Put one cup of low fat or fat free cottage cheese in the blender and blend until smooth.  Add 2 tsp each dill, parsley, dried onion, garlic powder, and lemon pepper.  It will be like a ranch dip that you can use as a dip for veggies or on a lettuce wrap.

The second one is more complicated, but still pretty easy:-)  It's a type of lasagna with zucchini instead of noodles.

Slice zucchini until you have enough to cover a 9x13 pan four times.  Slices should be thick.

Blend three cups of cottage cheese like above, and add the juice and zest of one lemon, 3 tsp oregano and parsley, and some black pepper.

Place a layer of zucchini on the bottom of a 9x13 casserole dish.  Add layers of canned tomato, sliced onion, mushroom, shredded carrot, spinach leaves, and any other vegetables you want.

Add another layer of zucchini, a layer or canned tomato, and a layer of the cheese mixture.

Add a layer of zucchini and the rest of the cheese mixture.  Top with the last layer of zucchini.

Bake in the oven on 350 for about 45 minutes.  If the top starts to get too brown, cover with tin foil.

You can also substitute eggplant for the zucchini, or use any kind of squash you want, really.  Ground turkey or pieces of chicken would be delicious if added, just be sure to cook the meat first.

And last but not least ( can you tell I'm craving Italian pasta dishes right now?):

Make an organic marinara sauce using tomato, carrot, onion, garlic, parsley, thyme, oregano, lemon juice, salt and pepper.  You can make it any way you'd like as long as it's mostly vegetables.  Just simmer everything on the stove (add water or tomato juice if needed) and puree with an immersion blender once the vegetable are fully cooked.

Also, to give it some protein, blend some cottage cheese and add it to the marinara.  It will make a creamy tomato sauce- sort of like the vodka sauce you can buy at the store- minus the vodka and additives.

Then, instead of using pasta, put a spaghetti squash- which are in season right now-in the microwave for five minutes (puncture a few times so it wont explode).  Then cut it in half lengthwise and shred with a fork.  "Noodles" will instantly appear.  Perfecto!  PS:  This recipe is also perfect for those on low carb diets or who are gluten free!

The Easiest, Fastest Casserole. Kid Friendly AND Cheap!

Usually I don't use canned food, and I stay away from store bought frozen food.  However, I am pregnant, tired, and I have been pretty ill lately because of it.  Sometimes, I have to bite the bullet and just not be Martha Stewart for five minutes (and be more like Rachel Ray.... haha, only some of you will get that;-))

Tonight I needed a cheap, easy dinner that could be made fast and last a few days (during soccer season we eat leftovers often).  This is what I came up with, and I have to say it's pretty yummy!

Tuna Casserole

1 box whole wheat penne pasta (of course you could also use orzo, macaroni, or rice)

3 cans tuna or salmon (in water, not oil)

2 cups frozen broccoli pieces

2 cups mixed frozen vegetables (I used peas and carrots, but lima beans, green beans, corn, etc will work)

1 cup frozen pepper strips (I buy the rainbow kind, which are actually usually cheaper than buying fresh bell peppers, so that is a win)

2 8oz containers Greek Yogurt

2 cans cream-of-something soup (I used mushroom, but chicken or celery would also work.  The low fat or fat free kinds are great!  When I was pro Martha Stewart, I would keep homemade creamy "soup"/ sauce frozen so I could use it in cases like these.  I am much lazier now.)

bread crumbs

cheddar or parmesan cheese (optional)

salt and pepper

Boil the pasta al dente.  Drain and put in a large bowl.  Add all of the other ingredients except the bread crumbs and cheese.  Mix well and put into a large casserole dish (I actually had to split mine into two smaller ones).

Sprinkle the cheese and bread crumbs on top.  If you want, you can also add some bread crumbs and cheese to the inside.  The amount is your preference:-)

Bake on 375 for about 30 minutes and enjoy with some salt and pepper (or, if you are like me, some Tabasco! Mmm) 

Of course, if you had more time to prepare, you could use fresh veggies, homemade cream sauce (simple white sauce recipe), and chicken instead of tune (which you shouldn't eat often anyway because of the mercury levels).  I would have added shredded carrots, mushrooms, and spinach.  I would have loved to use brown rice instead of pasta, but you need to cook it for about 50 minutes because baking (follow the package directions).

It is also possible to make this in the crockpot, but it won't be as crispy on top.  

This dish can be frozen and baked at a later time.  Great back up for unexpected dinner guests! 

Healthy Lunches for Kids (and Grown Ups)

Busy Mama Recipes



Today I was on the internet all day.  I know, it's so sad.  I am sick and pregnant, and my energy level was non existent.  The only time I hustled was when I needed to run to the toilet to vom:/  Gross.  Anyway, I read an article about school lunches, and how bad they are for kids.  I already knew that they were pretty gross, but reading the comments on the article, it was apparent that not everyone does know.

Processed "chicken" nuggets, pizza with no toppings except cheese and pepperoni, instant mashed potatoes with gravy - those are some of the things children are getting when they buy lunch at school.  At first I was thinking: easy fix, pack your children's lunches.  But then I thought about the families that use the reduced or free lunch program for their kids, and I felt bad.  Families that can't afford to pack their kids lunches are at a complete disadvantage, because their kids don't have a choice.  Not only are the kids forced to eat a very non nutritious main course, the side dishes are sub par as well: canned fruit (full of sugar), "salad" (lettuce with shredded carrot and cabbage) with calorie rich ranch dressing, or french fries (which, sadly enough, are actually considered a serving of vegetables at school... sick).  Hardly ever does the school serve fresh fruit or vegetables, mainly because of waste (veggie going bad before they can all be consumed).

So, I have put together a list of healthy, cheap lunches you can pack for your kids to take to school (or for you to take to work!).  I know they are kid friendly because I have tested most on my kids, and they are the pickiest eaters on the planet.

PBJB and Fruit
This first one is a modified recipe.  I saw a photo of something similar on Pinterest and my mind wheels starting turning.  The recipe on pinterest showed bananas as the only fruit used, so I thought it would be cool to add some.  Why not get brownie points for extra vitamins?

1 whole wheat tortilla or pita bread
2 straberries, sliced
1/2 banana, sliced,
1 kiwi, diced
grapes, halved
2 tbs peanuts, almonds, or granola
2 tbs reduced fat natural peanut butter or cream cheese

Spread the cream cheese or peanut butter on the warm tortilla and sprinkle all of the fruit and nuts over it and roll up.  This is a perfect lunch or snack, because it contains fruit, grain/ carb, and protein from the cheese or peanut butter.


Turkey Wrap

This recipe can be modified to add all sorts of things, but this is the way I usually make it.  Both the kids love it, and it's a fun change from a sandwich.  For a lunch, leave it whole.  For a snack, roll up the wrap and slice into little discs, which make it even more fun for kids to eat.  With my kids, fun= they will eat it.

1 whole wheat tortilla of flavored tortilla, such as spinach or tomato
2 tbs hummus (any flavor will work, but my kids like the "red" kind, which is red pepper)
Sweet onion (you can use regular onion, but Stewart (he is 7) LOVES sweet onion
tomato slices or halved cherry tomatoes
spinach or lettuce (I prefer spinach because of the extra vitamins)
alfalfa sprouts
turkey lunch meat (I prefer Jennie- O Turkey Pastrami.  It is very cheap compared to other meats, and tastes great.  It also is 99% fat free and low in sodium)
avocado
String Cheese (Lucerne makes a reduced fat kind, which tastes pretty close to the original)

Warm tortilla and spread the hummus on it, add all of the veggies and roll up.  Pretty tasty, healthy lunch or snack!


Greek Chicken Wrap

Another recipe that can be easily changed to fit what your kids love.  This is the most simple way that I have made it in the past, but I am constantly adding things to it.  Keep in mind you can also omit ingredients and it will still be delicious, but cheaper and faster.  I do this when I make chicken for dinner and have leftovers (or, make more ahead of time and keep it in the fridge for recipes like this).

1 whole wheat or flavored tortilla or pita bread
1/4 cup cooked chicken
2 tbs hummus or yogurt sauce (recipe below)
alfalfa sprouts
spinach
cucumber slices
tomato slices or halved cherry tomatoes
olive slices or pepperoncinis
sweet onion slices
feta cheese
lemon pepper

Warm the tortilla and spread the hummus or sauce over it.  Add all of the other ingredients and roll up.  Because this wrap has such strong flavors, it is extremely easy to hide more vegetables, just cut them small!

For yogurt sauce, mix 1/2 cup Greek yogurt or sour cream with 1 garlic clove, 1/2 tsp red wine vinegar, 2 tsp dried dill weed, and salt and pepper.  You can also grate cucumber into the sauce if you have leftover cukes from this recipe.

Obviously, I am a fan of wraps for kids lunches:-)  They pack easily, aren't messy to eat, can be healthy, and they can be cheap to make.  Plus, they taste good and are quick and easy.  Among these wrap recipes, there are many, many healthy snacks to go into kids' lunches along with these.  Some of my favorites are: crackers with homemade dip or cheese, veggies with hummus or salsa or guacamole, cut up fruit, pretzels, or nuts/ granola.  It's easy to stay away from packaged things like fruit snacks, candy, and chips when you know what is in them:/

Some of the recipes on my blog are also great for leftovers for kids' lunches, like the "Calzone Thing" or any of the pasta salads or soups.  Homemade pizza is great to send as a lunch, because of all the healthy ingredient you can add, plus cold pizza is the best!

Yogurts are great too, if they can be kept cold.  Mixing craisins with granola and nuts are a healthy snack kids love (and if you add a few handfuls of chocolate chips, they love it even more).  My kids will eat any kind of dried fruit (banana chips!)  Celery dipped in natural peanut butter is usually a winner too!  

If anyone has any other great ideas for packing kids' lunches, I would LOVE to hear them.  I'm always looking for more ideas!

Meatloaf: That word is gross, but the food is delicious!

When I was little, we had meatloaf a lot.  A LOT.  Which was fine with me, because I loved it.  Sometimes we had ketchup on it, sometimes with potatoes, sometimes with corn on the cob, sometimes we would have meatloaf sandwiches, which continue to be one of my favorites to this day.

I used to think my mom LOVED meatloaf, too, because we had it so often.  But now I am an adult, and I realize the real reason we ate it so often: we were broke.  Well, not broke so much.  My parents had great jobs, but with four kids, a house, ballet, dance, gymnastics, piano lessons, and my sister's continuous Emergency Room bill, my mom and dad were closer to broke than wealthy.  Now that I have a my own bills to pay and a family to raise, I get it.  

Anyway, I was thinking about this the other day.  I was making a meatloaf, and I was thinking about how cool it was.  Haha, I know, so lame.  But seriously, listen:

1. It's healthy if you do it right.  You can hide all kinds of veggies in it, and even fruit sometimes, if you are as crafty as I am.

2. It's cheap.

3. If feeds a ton of people for cheap.

4. You have leftovers for days.

5. Everyone likes it (and if someone doesn't, there is something wrong with them)

6. Pretty much no matter what you do, you cannot mess this up.  

7.  It can be as plain or as fancy as you want, so it is a recipe for beginners or experts.

8.  You can bake it in a muffin tin, then wrap the little loaves up in tin foil and freeze them.  That way, if I go out of town, Kevin can have a decent meal from the microwave (haha yeah right... he would still totally order pizza). But at least the thought is there.

This is more of a guideline than a recipe.  Literally, toss in whatever you would like and it would probably work.  This is just how I do it.  My mom's recipe is different from my grandma's which is different from my stepmom's which is different from mine, but they are all delicious:-)

GUIDELINES:

2 pound lean ground hamburger

1 pound ground turkey

1/4 cup salsa (I like to use spicy salsa.  Once I used mango salsa and it was really good, but any kind will work)

3 TBS jelly (use a kind without seeds.  Yellow jellies, like apricot or peach, seem to work the best)

1 egg

1 TBS Worcestershire sauce

1 onion, chopped finely

2 cloves garlic, pressed

3-5 TBS bread crumbs or crushed crackers

lemon juice

salt and pepper

Then add whatever you want.  I have done different combinations of mushrooms, fresh herbs, dried herbs (parsley, thyme), spinach leaves, green onion, sour cream, A1 or BBQ sauce, tomatoes, jalapenos, bell peppers, grated zucchini or squash, grated carrot, celery, grated cheese (parmesan is awesome with mushrooms) etc.

Mix everything together and place in a casserole dish.  Paint the top with a mixture of 1 tsp Worcestershire sauce, 2 tbs balsamic vinegar,  1 tsp brown sugar, and 1 tbs ketchup or BBQ sauce.  Bake on 365 for about 1 hour and 30 minutes, or until crispy on the outside and done on the inside.

Serve it up with some truffle parmesan potatoes, parsley red potatoes, or sauteed onion and mushrooms with green beans.  Obviously, the next day make paninis with it:-)

Thanks, Mom and Dad, for feeding us great food even when you had no money!  Love you both! <3  Also, I'm sorry I always complained about food when I was little.  I didn't really hate meatloaf like I told you... lol.  

"Calzone" Thing

I threw this together the other day and it was pretty yummy!  Like a calzone with a pot pie crust.  YUM!

2 cans Pillsbury croissants

1 cup marinara sauce (I used homemade, but canned would work too)

1 large chicken breast (haha)

3 cloves garlic

1/2 white onion, chopped

3 TBS fresh parsley, chopped

1 tsp dried oregano

3 small sweet peppers (I used one red, one orange, and one yellow just because)

1/4 spinach, cut into chiffonade ribbons OR 3 TBS basil ribbons

1/4 cup mozzarella, shredded

1/8 feta cheese, crumbled

7 or 8 Kalamata olives, chopped

1 egg

Preheat oven to 375.

Chop chicken and sautee with a little EVOO and the garlic until done.  Set aside in a large bowl.  Add the rest of the veggies, herbs, sauce, and cheese.  

On a baking sheet, lay out all of the croissant dough, making a large rectangle.  I pushed it together with my fingers, but evened it out with a rolling pin.  Cut strips toward the middle, about one inch thick and two inched long, leaving a strip crosswise down the middle.

Pour the chicken mixture down the middle strip, and fold the side strips up to the middle and pinch together. In the end it should look like a stuffed french bread loaf.

Beat one egg and paint over the top, and garnish with either DRIED parsley, oregano, or basil (if you use fresh herbs, they will burn).

Bake for 45 minutes and enjoy! 

Variations:

Use ham and cheddar = cordon bleu

Use ham, cheddar, black beans, and cilantro, like a Mexican style pot pie

Use mushrooms, peppers, pepperoni, and cooked sausage = Italian Pizza Style

Replace the marinara with a creamy alfredo sauce... Mmmm.

Put bacon and bleu cheese in it, and replace the marinara with a BBQ style sauce.

Add different veggies like zuccini or shredded carrot:-)

Thai Peanut Shrimp

Whilst on the subject of Thai/ Asian food, I thought I would share one of our favorites. My family loves this dish.  Again, you can vary the amounts and the veggies used as much as you'd like and it would still taste great!

2 pounds shrimp, peeled and deveined
1 bell pepper, sliced
1 bunch green onions, chopped
1 small can sliced water chestnuts
1 head broccoli, chopped
1 16oz can coconut milk
2 tbs peanut butter (smooth or chunky)
1 tsp curry paste (I prefer red for this recipe, but any kind will work)
1 tsp soy sauce
1 tsp sesame oil (plus 1-2 tsp oil of your choice)
2 tbs sake or rice vinegar
1 tbs dried cilantro
juice and zest of 1 lime
1 tsp cayenne pepper
1 package Asian style noodles, such as Japanese udon noodles or stir fry noodles
chopped peanuts or sesame seeds (optional)

In a stockpot or in a large, deep frying pan, saute the shrimp in the oil until pink.  Add all of the veggies and cook, stirring constantly so nothing burns or sticks.  Deglaze the pan with the sake or vinegar.  Add the coconut milk, curry paste, and peanut butter and stir well.  Add the remaining ingredients and simmer until hot.

Cook the noodles according to the package directions.  Serve the shrimp over the noodles with chopped peanuts or sesame seeds as a garnish.

Good for the Soul Thai Style Curry

Typical Eastern Oregon Spring:  It gets really hot out; I turn off the pilot light for the fireplace; it gets cold two days later; and I can't figure out how to get it back on.  Haha... story of my life.  So to solve the problem of freezing my buns off in my house, I made a big pot of curry.

Personally, I am a fan of the Asian style curry dishes rather than the Indian style.  I still sort of mix the two whenever I make anything.  This is another recipe of mine that can be altered 1001 times and still be awesome. It is another one of those clean- out- your- fridge dishes that I love.

This is what I use in my standard recipe, although it changes almost every time:

2-3 chicken breasts, diced (or beef, or shrimp, or omit the meat to go vegan)
1 onion, diced
2 carrots, diced
1 head broccoli, stems and florets, cut into small pieces
1 small can water chestnuts, sliced
1 cup sugar snap peas, left whole
2 zucchinis, sliced
1 tbs dried ginger or (I prefer) 4 tbs grated fresh ginger
5 or 6 small sweet peppers, sliced (rainbows make it pretty;-))
1-2 jalapenos or hot chiles, diced
2 cloves garlic
1/2 bunch cilantro, chopped
1 stalk lemongrass, FINELY sliced or lemongrass paste
1/4 bunch basil, cut into chiffonade ribbons or dried basil
2 16oz cans coconut milk
1 small can diced green chiles
1 small can bamboo shoots
2-5 tbs curry paste (I prefer green for chicken, but red is delicious with shrimp)
juice and zest of 1 lime
1 tsp fish sauce (Nam Pla)
soy sauce
sesame oil

In a large stock pot, sautee the meat in the sesame oil (I usually use about 1 tbs, then add a little olive oil so the sesame taste isn't overpowering).  When the meat is done, add the vegetables and sautee until tender, stirring often.  Add the coconut milk, green chiles, curry paste, lime juice and zest, lemongrass, bamboo shoots, then add the fresh herbs.

Simmer uncovered until hot.  Serve over rice with soy sauce.

What I love about this dish is the food allergy/sensitivity/ limitation aspect:  It is dairy free, soy free, sugar free, and gluten free.  It can be meat free easily and still be filling ( I like to replace the meat with diced eggplant).  It's a great vegan or vegetarian dish.  It is packed full of vitamins and different colored vegetables and is low in fat and calories (depending on the kind of coconut milk and meat used).  It's a great, healthy, tasty dinner to make your family when you only want to use one pot and not dirty a bunch of dishes:-)

If nothing else, it saves you from freezing your hiney off on a cold day like today;-)

You can also do this recipe in a crockpot. Cook on low for 5 hours.

College Student version:
Use a frozen bag of stir fry veggies and a jar of premade green curry in coconut milk:-)