cooking

Low GI Blueberry Muffins

1 cup old fashioned oats, processed into flour

1/2 cup old fashioned oats

1/2 cup whole wheat flour

2 t baking powder

1/2 t salt

1/2 t cinnamon

1/2 cup sugar

1 cup fresh blueberries

1 cup fat free milk or almond milk

1 egg plus 1 egg white

1 t vanilla

2 t olive oil

  1. Preheat oven to 400 and spray muffin pan with nonstick spray.
  2. In a large bowl, combine oat flour, oats, whole wheat flour, baking powder, salt cinnamon, and sugar and stir together.
  3. In a second bowl lightly beat eggs. Add milk, vanilla, and oil and mix well.
  4. Add the milk mixture to the flour into the dry mixture and stir together. Mixture will be quite loose, but will bake up fine.
  5. Fill the muffin cups 3/4 full. Bake for 15-17 minute.
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Double Batch Recipes for Hannah and Scott

These 7 recipes all make 2 meals, one to eat that day and one to freeze for the future (or you could freeze them all and have 14 meals in the freezer). They were chosen with Hannah and Scott’s ingredient preferences in mind. I recommend using disposable pans so you don’t lose your good ones into the depths of the freezer.

Pizza Casserole

Ingredients:

8 oz Rigatoni or Macaroni noodles

2 cups ham, chopped to bite-size pieces

1 clove garlic, minced

1 jar pasta sauce (26 oz)

8 oz shredded mozzarella cheese (about 2 cups)

1/2 cup grated Parmesan cheese

Directions:

Preheat oven to 350.

Boil pasta 3 minutes LESS than package directions (it softens more as it bakes). Drain.

In a large bowl mix the ham, pasta sauce, 1 cup mozzarella.

Add the noodles to the bowl and mix until the sauce/cheese evenly coat the noodles.

Put 1/2 of mixture in each of 2 greased 8×8 (or 9×9 or 9 inch round) baking dishes.

Top each with 1/2 cup of mozzarella and 1/4 of Parmesan.

To serve immediately: Bake uncovered at 350 degrees for 25 minutes or until the cheese is bubbly.

To freeze: Top with a layer of plastic wrap and 2 layers of foil. Label with name and cooking directions.

To reheat: Let thaw in refrigerator for at least 24 hours. Remove foil and plastic. Bake at 350 for 30 minutes.

*Note, this recipe can also make 1 large 9×13 inch casserole.

Ham and Potato Casserole

Ingredients:

1 pkg frozen diced potatoes (or hashbrowns)

1 1/2 cups ham, chopped to bite-size pieces

2 cups shredded cheddar cheese

1 cup low-fat sour cream

Directions:

Preheat oven to 325.

Mix all ingredients in a large bowl.

Put 1/2 of mixture in each of 2 greased 8×8 (or 9×9 or 9 inch round) baking dishes.

To serve immediately: Bake uncovered at 325 degrees for 30 minutes or until the cheese is bubbly.

To freeze: Top with a layer of plastic wrap and 2 layers of foil. Label with name and cooking directions.

To reheat: Let thaw in refrigerator for at least 24 hours. Remove foil and plastic. Bake at 325 for 40 minutes.

*Note, this recipe can also make 1 large 9×13 inch casserole.

Tater Tot Casserole

Ingredients:

1 1/2 lbs ground beef

1 32 oz package tater tots

1 10 oz can cream of chicken soup

1 8 oz container low-fat sour cream

1 cup skim milk

2 cups grated cheddar cheese

1/2 teaspoon pepper

1 1/2 teaspoons salt

1 teaspoon garlic powder

Directions:

Preheat oven to 350.

Brown hamburger with salt, pepper, and garlic powder.

Put 1/2 of cooked hamburger into each of 2 greased 8×8 (or 9×9 or 9 inch round) baking dishes.

In a medium bowl, whisk together soup, sour cream, and milk.

Spread 1/2 of soup mixture onto each casserole.

Cover each casserole with tater tots.

Top each with 1/2 of cheese.

To serve immediately: Bake at 350 for 30 minutes.

To freeze: Top with a layer of plastic wrap and 2 layers of foil. Label with name and cooking directions.

To reheat: Let thaw in refrigerator for at least 24 hours. Remove foil and plastic, then recover with 1 layer of foil. Bake covered for 30 minutes, then remove foil and bake 10 minutes more.

*Note, this recipe can also make 1 large 9×13 inch casserole.

Swedish Meatballs

Ingredients:

1 1/2 lb. lean ground beef

1 pkg. (6 oz.) stuffing mix (any variety)

2 eggs, beaten

1 1/4 cups water

1 jar (12 oz.) beef gravy

1/2 cup low fat sour cream

Directions:

Preheat oven to 400.

In a large bowl mix raw meat, stuffing mix, eggs, and water. Shape into 32 meatballs, each about 1 inch in diameter. Place 16 meatballs on each of 2 pans sprayed with cooking spray.

To use immediately, bake 20 min.(one pan). To prepare to freeze, cook 10 minutes (the other pan).

While the meatballs bake, whisk together gravy and sour cream in large bowl. After mixing, place 1/2 of sauce in a labeled freezer-safe sandwich baggie. Place the other 1/2 of sauce in a sauce pan over medium low heat.

To serve immediately: Add fully-cooked meatballs to heated sauce in sauce pan.

To freeze: Cool the 10-minute meatballs and then place in a gallon freezer-safe bag. Place baggie of sauce inside baggie of meatballs.

To reheat: Let thaw in refrigerator for at least 24 hours. Bake meatballs at 350 for 15 minutes. Heat sauce in saucepan over medium heat. Place cooked meatballs in sauce.

*recipe adapted from http://fabulesslyfrugal.com/swedish-meatballs-freezer-meal-recipe/

Buffalo Chicken and Potato Casserole

Ingredients:

3 fully-cooked boneless, skinless chicken breasts, chopped or shredded

1 pkg frozen diced potatoes (or hashbrowns

2 tablespoons olive oil

1 1/2 tsp. salt

1 tablespoon pepper

6 tablespoons buffalo wing sauce

2 cups shredded cheese (your choice)

Directions:

Preheat oven to 400.

Put 1/2 of potatoes in each of 2 greased 8×8 (or 9×9 or 9 inch round) baking dishes.

In a medium bowl mix together olive oil, salt, pepper, and buffalo sauce. Stir chicken pieces into the sauce.

Spoon 1/2 of chicken on top of the potatoes in each baking dish.

Top each dish with 1 cup cheese.

To serve immediately: Bake 30 minutes at 325.

To freeze: Top with a layer of plastic wrap and 2 layers of foil. Label with name and cooking directions.

To reheat: Let thaw in refrigerator for at least 24 hours. Remove foil and plastic. Bake at 325 for 40 minutes.

*Note, this recipe can also make 1 large 9×13 inch casserole.

Chicken Enchiladas

Ingredients:

4 fully cooked chicken breasts cut up or shredded

1 Tablespoon vinegar

1/3 cup chicken broth

1 cup low-fat sour cream

1/2 cup nonfat milk

1 can cream of chicken soup

3 cups cheddar cheese

4 ounce can of green chilies (optional)

12 small flour tortillas

Directions:

Preheat oven to 350.

Mix together cream soup, vinegar, sour cream, 1 1/2 cups cheese, chilies and chicken broth.

Set aside 1 cup of sauce to put on top of the enchiladas.

Add milk and shredded or chopped chicken to the remaining sauce.

Fill tortillas with chicken filling and arrange 6 each into both of 2 8×8 (or 9×9) pans. Cover with sauce that was set aside and sprinkle remaining cheese on top.

To serve immediately: Bake at 350 for 20 minutes.

To freeze: Top with a layer of plastic wrap and 2 layers of foil. Label with name and cooking directions.

To reheat: Let thaw in refrigerator for at least 24 hours. Remove foil and plastic, then recover with 1 layer of foil. Bake covered for 30 minutes, then remove foil and bake 10 minutes more.

*Note, this recipe can also make 1 large 9×13 inch casserole.

* recipe adapted from http://fabulesslyfrugal.com/fabuless-freezer-cooking-chicken-enchiladas/

Crockpot Fiesta Chicken Soup

Ingredients:

4 raw boneless, skinless chicken breasts, cut into bite-sized pieces

1 clove garlic, minced

2 (15 oz.) can black beans, rinsed and drained

2 (15 oz.) can kidney beans, rinsed and drained

2 cups salsa

4 cups chicken broth

2 cup frozen or fresh corn

Juice from 1 lime

2 tablespoons chili powder

2 teaspoons cumin

1 teaspoon cayenne pepper (more or less to taste)

1 teaspoon black pepper

3 teaspoons salt

Directions:

Place 1/2 of each ingredient into a labeled freezer bag and the other 1/2 into a crockpot.

To serve immediately: Cook in crockpot on low for 6-8 hours.

To freeze: Lay well-sealed labeled freezer bag flat in freezer.

To reheat: Let thaw in refrigerator for at least 24 hours. Empty bag into crockpot. Cook in crockpot on low for 6-8 hours.

Whole Wheat Apple Chia Muffins

3/4 cup packed brown sugar
1 T teaspoon ground cinnamon
2 cups whole wheat flour
1 teaspoon baking soda
1/2 teaspoon salt
1/4 cup olive oil
2 T chia seeds
6 T water
2 shredded apples, skin on
¾ c almond milk

Preheat the oven to 400 degrees F.

In a small bowl, mix together chia seeds and water. Let set to gel (about 5 minutes).

Shred the apples into a bowl.

In a medium bowl, whisk together the flour, baking soda and salt.

In a large bowl, whisk the sugar and the oil until combined. Stir in the chia gel and shredded apples.

Whisk in the flour mixture in two batches, alternating with the almond. Whisk just until combined.

Pour the batter into the prepared muffin pan. Bake until a wooden pick inserted in center of one of the muffins comes out clean, 20 to 25 minutes.

Spring Break Freezer Cooking

Screen Shot 2015-04-01 at 3.58.03 PMThis batch of freezer meals should last us until school is out! It is 22 meals – really only 18 for a family of 4. Our kids don’t like Maple Mustard chicken, so I freeze it in 2-serving portions instead of 4.

Shopping list:

6 whole carrots
1 large onion
2 heads garlic
4 limes
1 lb fresh green beans, washed and trimmed
20 eggs
4 cup grated Parmesan cheese
8 C cheddar cheese, shredded
4 cups shredded mozzarella cheese
10 cups milk (I use cashew milk)
4 bags seasoned croutons
4 cups bread crumbs
2 jars spaghetti sauce (approximately 28 oz. each)
1 jar Alfredo sauce (about 15 oz)
4 cans chopped green chilies
24 8-in flour tortillas
4 cans green enchilada sauce
2 cups chicken stock
French dressing
1 C whole grain mustard
1 C brown mustard
1 C maple syrup
1 cup soy sauce
3 lbs ground beef
2 lb sausage
20 chicken breasts
3 packages (25 oz. each) fresh or frozen cheese ravioli
12 gallon freezer bags
4 9 in. round disposable baking pans
8 8 in square disposable baking pans

Pantry items:

salt
ground mustard
pepper
honey
garlic powder
cumin
red wine vinegar
dried rosemary
cornstarch
brown sugar

Recipes

Healthier Meatballs with Veggies (60 meatballs)

Ingredients:

4 medium carrots
1 large onion
1/4 cup minced garlic
2 cup grated Parmesan cheese
4 egg
4 cups bread crumbs
3/4 cup French dressing
3 lbs ground beef
1 lb sausage

Directions:

– Preheat oven to 400 degrees F.
– In your food processor, puree carrots, onion, and garlic into a paste.
– In a very large bowl, combine the carrot, onion, garlic, Parmesan, egg, bread crumbs, and French dressing.
– Mix in the ground beef and sausage with your hands.
– Roll the meat mixture into 1 1/2 inch meatballs.
– Place on a broiler pan pan so some grease can escape while cooking.
– Bake for about 20 minutes or until cooked through.

To freeze:
– Cool on counter until room temp.
– Freeze in a freezer bag (I use 4 bags and freeze 4 portions).

To reheat:
When ready to cook, thaw in the refrigerator for 24 hours and then warm up over low to medium-low heat on the stove in any sauce (bbq, alfredo, marinara, etc.)

Lazy Lasagna makes 4 casseroles

Ingredients:

1 lb sausage
2 jars spaghetti sauce (approximately 28 oz. each)
1 jar Alfredo sauce (about 15 oz)
4 cups shredded mozzarella cheese
2 cups grated parmesan cheese
3 packages (25 oz. each) fresh or frozen cheese ravioli, cooked about 1 minute LESS than package directions

Directons:

– In large skillet over medium heat brown sausage. Drain grease, then stir in all 3 jars of sauce.
– Spread a thin layer of meat sauce into bottom of each of 4, 9 in. round baking dishes.
– Arrange a layer of cooked ravioli over the sauce.
– Sprinkle 1/2 cup mozzarella cheese and 1/4 cup parmesan cheese over the ravioli.
– Repeat layers, ending with the last of the sauce on top.

To Freeze:

– Let cool, then cover with a layer of plastic wrap and 2 layers of foil.
– Label and freeze.

To reheat:
– Thaw completely (24-48 hours). Preheat oven to 375.
– Bake 45 minutes covered with foil only.
– Remove foil and cook 15 minutes more.

Green Chile, Egg, and Cheese Bake (makes 4 casseroles)

Ingredients:

9 cups (about 4 bags) seasoned croutons
4 cups shredded cheddar cheese
4 cans chopped green chilies
16 eggs
8 cups milk (I use cashew milk)
2 t salt
2 t ground mustard
1/4 t pepper

Directions:

– Sprinkle croutons, cheese, and chilies into 4 greased 8×8 inch pans.
– In a bowl, combine eggs, milk, salt, mustard, and pepper.
– Pour 1/4 of mixtures over each pan of croutons, cheese, and chiles.

To freeze:

– Cover each pan with plastic wrap and heavy duty foil. Freeze.

To reheat:

– Thaw in refrigerator for at least 24 hours.
– Thaw on counter for 30 minutes.
– Remove plastic wrap and replace foil.
– Bake, covered with foil, at 350 for 60 minutes.

Honey Lime Chicken Enchiladas (makes 4 casseroles)

Ingredients:

8 chicken breasts, cooked and shredded
1/2 cup plus 2 T honey
juice of 4 limes
2 t garlic powder
4 t cumin
24 8-in flour tortillas
4 C cheddar cheese, shredded
4 cans green enchilada sauce
2 c milk

Directions:

– In a large bowl, whisk together honey, lime juice, garlic, and cumin.
– Add cooked chicken and stir together.
– Stir the cheese into the chicken mixture.
– Place 1/2 can of enchilada sauce in the bottom of each of 4 disposable 8×8 pans.
– Place about 1/3 cup of chicken/cheese mixture into each tortilla, roll, and place seam-side down into pan (6 in each pan).
– Combine the remaining enchilada sauce with the milk and pour over the enchiladas.

To Freeze:

Cover tightly with plastic wrap, then heavy duty foil. Freeze.

To reheat:

– Remove to the refrigerator to thaw for 24 hours.
– When completely thawed, remove foil and plastic wrap and bake at 350 for 30 minutes. Top with extra cheese, if desired.

Maple Mustard Chicken (4, 2 chicken breast portions)

Ingredients:

8 boneless, skinless chicken breasts
1 cup whole grain mustard
1 cup brown mustard
1 C maple syrup
2 T red wine vinegar
4 T dried rosemary

Directions:

– Whisk together mustards, maple syrup, vinegar, and rosemary.
– Place 2 raw chicken breasts in a freezer bag and pour 1/4 mustard mixture over chicken.
– Ensure the sauce mixture covers chicken.

To freeze:

– Lay flat in freezer.

To reheat:

– Remove chicken to refrigerator to thaw 24 hours before serving.
– Preheat oven to 425.
– Place chicken and sauce in a baking pan and bake for about 40 minutes.
– Serve with rice or mashed potatoes.

“Chinese” Chicken and Green beans (makes 2 batches)

2 lb chicken breast
¼ cup cornstarch
1 lb fresh green beans, washed and trimmed
2 whole carrots cut into match sticks
2 tablespoon garlic, minced
1 cup soy sauce
2 cup chicken stock
1 1/2 cup dark brown sugar

Directions:

– Cut chicken breast into 1 in. cubes
– In a freezer bag, toss chicken in corn starch and set aside.
– In a large pot, dissolve brown sugar in soy sauce and chicken stock.
– Heat mixture to boiling, then turn off burner.
– Place green beans and carrots into hot liquid and allow the mixture to cool to room temperature.

To freezer:

– Keep the chicken and sauce separate in the freezer!
– Put 1/2 of chicken in each of 2 freezer bags.
– Put 1/2 of sauce and veggies into each of 2 other freezer bags.
– Attach a bag of chick to a bag of veggies and sauce and lay flat to freeze.

To reheat:
– Thaw chicken and sauce for 24 hours.
– Heat sauce in a sauce pan on the stovetop.
– Brown chicken in olive oil in a separate pan on the stovetop.
– Add the cooked chicken to the warm sauce.
– Serve over rice.

Sweet Potato, Pecan, Quinoa Burgers

Screen Shot 2014-10-23 at 9.19.14 PMTasty, high-protein, vegan, dairy-free burgers.

INGREDIENTS:

2 cups peeled, cooked and mashed sweet potatoes

3/4 cup cooked quinoa

1 T olive oil

1 tablespoons maple syrup

1/2 cup chopped pecans

1 cup chopped kale

1/2 teaspoon sea salt

DIRECTIONS:

Mash all ingredients together and separate into 4 patties. Warm patties in a skillet over medium heat with a little olive oil until warmed through and slightly crisp.

Pumpkin Spinach Lasagna

Screen Shot 2014-10-15 at 7.35.29 PMDairy-free, vegan lasagne.

 

Ingredients:

1 can pumpkin puree

1 cup almond milk

¼ teaspoon sage

1/2 medium onion, finely chopped

4 cloves garlic, minced

1/2 cup cashews

1 cup water

8 ounces of frozen spinach, thawed

1 small sweet potato

no-boil lasagna noodles

olive oil

Salt and pepper to taste.

 

Directions:

In a saucepan over low heat, whisk together pumpkin puree and almond milk.

Add salt, pepper, and sage to taste.

Heat olive oil in a second saucepan and add the onion and garlic.

Cook, stirring, about five minutes.

In the food processor combine cashews with 1 cup water until a smooth cream forms.

Add the cashew cream to the onions and garlic and stir well.

Add the thawed spinach and continue cooking about two minutes. Add salt and pepper to taste.

Microwave the sweet potato for 1 minute, then peel and grate it.

Spread a small amount of the pumpkin mixture in the bottom of an 8×5 inch baking pan, or split between 2 bread pans.

Arrange two no-boil noodles on top, then pour half of the pumpkin sauce on the noodles and spread evenly.

Place two more lasagna noodles on the pumpkin mixture, pour the spinach mixture on top and spread evenly.

Place two more lasagna noodles on top of the spinach and spread the remaining pumpkin sauce over the noodles.

Top with the grated potato. Cover with aluminum foil and bake in a preheated 375-degree oven for 30 minutes.

After 30 minutes remove the foil and continue to cook for about 10 minutes.

 

Vegan Beet Burgers

This recipe is adapted from Quinoa, Beet, and Chickpea Burgers at The Bojon Gourmet. I adapted the recipe to make it a little less labor intense and faster. Making them with chickpeas from dry and roasting my own beets would make these a little healthier and probably even a little tastier, but for a weeknight dinner, it just isn’t manageable for me!
Screen Shot 2014-10-12 at 3.40.33 PMIngredients:
1/2 cup raw quinoa, cooked
1 medium sweet onion, finely diced
1 can small, whole beets
2 cloves garlic, minced
1 14 oz can of chickpeas, drained and rinsed
2 T apple cider vinegar
1 T lemon juice
1/2 cup quick oats
1 large egg
salt
olive oil
Directions:
1) Cook quinoa according to package directions.
2) While quinoa cooks, heat the onions in olive oil and some salt for about 10 minutes.
3) While onions cook, grate or mince about 10 oz of beets (about 2/3 of the can). Add the beets and garlic to the onion and cook about 5 more minutes (salt here too).
4) Add the rinsed chickpeas and cooked quinoa to the pan with the onions and beets to warm them through.
5) Remove the mixture from the pan into a large mixing bowl.
6) Deglaze the pan with the vinegar and add the liquid to the bowl.
7) Mash the mix with a potato masher, then add the lemon juice, oats, and egg. Stir to combine.
8) Divide the mix into 6 equal portions and form into patties.
9) Heat a skillet with olive oil and cook the patties, one at a time, for 3 minutes per side.
10) Serve on a bun or alone.