This pandemic has gone on long enough for most of us to be hurt, grieving, and/or exhausted. The weather is awful and the fear is huge. So, as I began this blog, I really struggled with what to write about. For many of us, our food choices easily become unhealthy. So, I decided to give you four of my newest recipes. These will fit many, but not all, food plans. If you need help making one fit your plan, just call me and I will help you.
Pineapple Breakfast Pie
This is the neatest concoction. It makes an easy to eat, take along breakfast. Change the seasonings to your preference.
1/2 cup cottage or ricotta cheese
1 ounce uncooked oatmeal
1 cup crushed pineapple
½ teaspoon cinnamon (optional)
½ teaspoon sugar free vanilla (optional)
Mix these ingredients together. Add ½ teaspoon cinnamon and ½ teaspoon sugar free vanilla if desired. Let the mixture sit in the refrigerator overnight and serve chilled. This makes a thick cake like product; it does not have to be cooked.
Count as: 2 ounces protein
1 ounce cereal
1 cup fruit (6ounces)
If your food plan specifies 1 ounce protein, use ¼ cup cottage or ricotta cheese. If it specifies 1 ½ or 2 ounce cereal, use that amount. Add 2-4 tablespoons of milk to adjust the texture.
Breakfast in a Cup
3 cups cooked rice
1 cup (4 ounces) shredded Cheddar cheese, divided
I can (4 ounces) diced green chilies
1 jar (2 ounces) diced pimientos, drained
1/3 cup skim milk
2 eggs, beaten
½ teaspoon ground cumin
½ teaspoon salt
½ teaspoon ground black pepper
Vegetable cooking spray
Combine rice, ½ cup cheese, chilies, pimientos, milk, eggs, cumin, salt and pepper in large bowl. Evenly divide mixture into 12 muffin cups coated with cooking spray. Sprinkle with remaining ½ cup cheese. Bake at 400°F for 15 minutes or until set.
Tip: Breakfast cups may be stored in the freezer in a freezer bag or tightly sealed container. To reheat frozen breakfast cups, microwave each cup on HIGH 1 minute.
Count two breakfast cups as 2 ounces protein, and 1 ounce cereal or ½ cup rice.
Apple Crumble with Toasted-Oat Topping
6 medium apples (36 ounces peeled and chopped)
½ cup unsweetened applesauce
1 cup old-fashioned or 1 1/3 cup quick cooking rolled oats (4 ounces)
½ cup tablespoons toasted wheat germ (2 ounces)
1 teaspoon cinnamon
1 tablespoon unsalted butter, cut into small pieces
Preheat oven to 350 degree (F). Coat a 12” x 8” baking dish with non-stick spray. Cut the apples in half length-wise. Remove the cores and stems and discard. Cut the apples into thin slices. Place the apples and the applesauce in the prepared baking dish. Toss to coat the apples evenly with the apple sauce. Spread out evenly in the baking dish.
In a small bowl, mix the oats, wheat germ, and cinnamon. Mix in butter with your fingers to work into the dry ingredients. Sprinkle the oat mixture evenly over the apples. Bake for 30 – 35 minutes, or until the topping is golden and the apples are bubbling. Serve warm.
Makes 6 servings
1/6 of the pan, about 6 ounces, counts as: 1 ounce cereal
6 ounces fruit
5-7 grams fat
Spicy Curry Soup With Chicken
2 ribs celery
4 cloves garlic
8 ounces chicken tenders or boneless, skinless chicken breast.
1 Tablespoon balsamic vinegar
1-2 Tablespoon red curry paste
1 Tablespoon ground turmeric
½ Tablespoon ground pepper
Ground black pepper to taste
4 shiitake or 8 brown mushrooms
- Wash the celery and carrots and cut into slices. Trim the leek. (Use only the white and pale green portions.) Wash the leek thoroughly and cut into slices. Slice the garlic. Cut the chicken into ½ inch strips.
- Put a large pot on the stove. Add the olive oil and heat over medium-high heat. Add the celery, carrots, leek and garlic. Stir-fry for about 5 minutes.
- Mix 1 Tablespoon red curry paste with a little water. Add to the vegetables. Taste and add more curry paste, if desired. Add the chicken strips and the turmeric. Season with black pepper, to taste.
- Add enough water to barely cover all the ingredients. Cover with a lid and simmer for 20 to 30 minutes, or until the chicken is cooked through and the vegetables are tender.
- Meanwhile, trim the mushroom stems and cut the caps into slices; add to the pot for the last 5 minutes of cooking time.
- Serve the soup in shallow bowls.
Red curry paste: Use curry paste, not powder. This dish should be spicy, so you can choose a “hot” variety if you choose. In general, Western curry products are milder than their Asian equivalents. Begin by adding ½ Tablespoon and then have a quick taste. This may be hot enough. If the dish is not yet hot enough, add a little more and taste again. Check labels carefully because some brands of curry paste are high in sodium or contain added sugar. If possible, choose one that has no more than 350 mg sodium per Tablespoon.
This makes two servings of three ounces each (Chicken loses weight in cooking). If you need a different amount, just change the quantity of chicken. Three cups or 8 ounces vegetables total. You can change the amount, or count one half the volume as 4 ounces protein.
I hope you will enjoy at least some of these. And I hope you will remember to take the time to make the spiritual connection that we all need. Give yourself time to be alone and be at peace. Ask for the help you need. Send gratitude into the world for the good things we still have. And stay safe and be careful.
Blessings to you,