Quinoa Squash Pilaf

I love squash!  Especially yellow squash and zucchini!  So when I found this recipe for squash with quinoa and spinach, it sounded so delicious and healthy, I had to try it! I made it tonight for dinner, and I have to say, it was awesome!  With our gardens in full bloom, it is a great time of year to try out this light and tasty recipe and use up all of those squash that are taking up space in your refrigerator.  I made this as a main dish and topped it with a little parmesan cheese.  It could also make a great side dish!

QUINOA SQUASH PILAF

INGREDIENTS:

1 cup quinoa, rinsed

1 can (14 1/2 oz.) vegetable or chicken broth (I used chicken)

1/4 cup water

1 medium zucchini squash, halved lengthwise and sliced

1 medium yellow summer squash, halved and sliced

1 cup coarsely chopped white onion

1 Tbsp. olive oil

2 cloves garlic, minced

1 can diced tomatoes

1 Tbsp. minced fresh cilantro 

(optional -- I used 1 drop cilantro essential oil)

1/2 tsp. sea salt

1/2 tsp. oregano

1/2 tsp. cumin

1/2 tsp. chili powder

1/4 tsp. pepper

1/8 tsp. crushed red pepper flakes

2 cups fresh baby spinach, chopped

Coat a large skillet with cooking spray and toast the quinoa over medium heat until lightly browned, stirring occasionally.  

In a medium saucepan, bring broth and water to a boil.  Add quinoa.  Reduce heat, cover and simmer for 15 minutes or until all liquid is absorbed.

In the same large skillet, saute squash and onions until slightly tender.  Add garlic and cook 1 minute longer.  Stir in tomatoes, cilantro, seasonings, and quinoa.  Bring to a low boil.  Add spinach and cook until spinach is wilted, about 1-2 minutes.

3/4 cup = 126 calories, 3 g. fat, 0 cholesterol, 377 mg. sodium,

 21 g. carbs, 3 g. fiber, and 5 g. protein

This recipe adapted from Taste of Home Healthy Cooking Website

www.tasteofhome.com

3-Bean Baked Beans

I found this recipe on the Taste of Home website, (tasteofhome.com) which is my favorite place to search for new recipes to try.  I altered it slightly, omitting the ground beef it called for and it tasted awesome!  I guess if you wanted it to be more of a main dish instead of a side dish, you could add the beef (1/2 lb.) but I liked it without.  I served these beans with pork ribs, corn on the cob, and some fresh sliced veggies from our garden, and it was the perfect summertime meal!  

3-BEAN BAKED BEANS

5 bacon strips, diced (I used pre-cooked)

1/2 cup chopped onion

2 16 oz. cans pork and beans, undrained

1 16 oz. can butter beans, rinsed and drained

1 16 oz. can kidney beans, rinsed and drained

1/3 cup packed brown sugar

1/4 cup sugar

1/4 cup organic ketchup

1/4 cup barbecue sauce

2 tbsp. molasses

2 tbsp. mustard

1/2 tsp. chili powder

1/2 tsp. salt

In a large pan, saute the bacon and onion in a small amount of olive oil for about 1 minute.  Add beans. Combine remaining ingredients and stir into bean mixture.  Bring to a boil then reduce heat and let simmer on stovetop for about 30 minutes, OR bake uncovered in a greased baking dish at 350 for 1 hour.  

3/4 cup = 230 calories

Health Benefits of Cherries

I love cherries.  Unfortunately, my husband is allergic to them, so I never used to buy them because I was afraid my boys would be allergic as well, and I didn't want to find out the hard way!  But now, all of my boys have tried cherries (not when I was around) and it turns out none of them inherited the allergy!  So now, we eat them quite often, and poor David just has to go without!

Here are the health benefits of these wonderfully sweet, locally available fruits:

*  ANTIOXIDANTS -- Cherries are packed with antioxidants called anthocyanins, which are the pigments that give them their red color.   These help rid the body of free radicals which can cause cancer and heart disease.


*MELATONIN -- Another antioxidant that helps regulate heart rhythms and sleep cycles in the body.


*FIBER -- The fiber in cherries can help regulate the digestive system.


ANTI-INFLAMMATORY -- Cherries are good for people with gout and arthritis because of their ability to rid the body of excess fluids.


*VITAMINS AND MINERALS -- They are a rich source of beta carotene, vitamins C and E, potassium, magnesium, iron and folate.


*LOWER CHOLESTEROL -- Cherries can help lower cholesterol levels as well as aid in weight loss, especially belly fat.


*AFTER WORKOUTS -- Eat cherries or drink tart cherry juice after your workout to help reduce post exercise muscle and joint pain.


Now is a great time of year to find cherries at your local fruit stand.  Eat them plain and fresh as a snack, add them to a smoothie, or put them in a summer fruit salad.  

Herb Topped Stuffed Tomatoes

Summer brings lots of tomatoes from our garden, and I love this recipe for using up all the tomatoes that build up in my refrigerator!  It's a super easy, tasty side dish for grilled chicken or fish.

HERB-TOPPED STUFFED TOMATOES

1 cup chopped onion

1 garlic clove, minced

1 tbsp. plus 2 tsp. butter, divided

1/4 cup seasoned bread crumbs

2 tbsp. grated parmesan cheese

4 large tomatoes, halved

1 tbsp. chopped fresh basil

1 tbsp. minced fresh parsley

1.  In a small skillet, saute onion and garlic in 1 tbsp. butter until tender.  Melt remaining butter.  In a small bowl, combine the onion mixture, bread crumbs, cheese and melted butter.  Spoon 2 tbsp. onto each tomato half.

2.  Place on baking sheet.  Broil 8 inches from the heat for 4 to 5 minutes or until lightly browned.  Sprinkle with fresh basil and parsley.  Serve immediately.

* 2 halves = 143 calories, 7 g. fat, 246 mg. sodium, 19 g. carb, 3 g. fiber, 4 g. protein.

Tangy Homemade Barbecue Sauce

 I found this great recipe for homemade BBQ sauce in the Simple and Delicious magazine this month.  It did sound simple and delicious, and I decided to give it a try!  We put it on some chicken and grilled it along with some pineapple and vegetables.  It came out great, but was pretty sweet, so next time I may increase the mustard. 

TANGY BARBECUE SAUCE

1 cup ketchup (I used Muir Glen organic -- no HFCS!)

2/3 cup packed brown sugar

2 tsp. prepared mustard

1/2 tsp. nutmeg

Whisk together and use as a basting sauce for grilled meat.

Store any leftovers in a jar in the refrigerator!  

Capellini Pomodoro

My favorite light pasta dish to order at The Olive Garden is Capellini Pomodoro.  So I decided to see if I could create my own version at home.  I found the recipe on the Olive Garden website, and I changed it slightly to fit my taste.  I served it with a green salad and Olive Garden dressing that I bought at Sam's club.  I added 2 tbsp. of vinegar when I made it, but next time I think I will start with one and add more if it needs it.  I think you'll agree that this is an easy, zesty pasta dish!  Enjoy!

CAPELLINI POMODORO

14 oz. whole wheat spaghetti

8 medium roma tomatoes, diced very small

11 fresh basil leaves, chopped

2 cloves garlic

6 Tbsp. olive oil

1-2 Tbsp. balsamic vinegar

Black pepper to taste

Cook pasta according to directions on package.  Meanwhile, saute diced tomatoes, basil, garlic, oil, vinegar and pepper in a large skillet on low heat.  Drain pasta and toss in pan with tomato mixture.  Heat through and serve immediately.  

Italian Sausage Bean Soup

This soup has become a favorite in our household because of it's mixture of flavors and comforting warmth.  It's pretty simple to make and is great the next day as leftovers.  The barley will continue to expand, so you may need to add more chicken broth when you reheat it.  I got this recipe from the Taste of Home website, and I modified it just a little.  I try to use organic and low sodium ingredients whenever possible.  

Italian Sausage Bean Soup

1 lb. Italian  pork sausage 

(or you can use regular sausage and add Italian seasoning)

1 medium onion, diced

3 cloves garlic, minced

1 1/2 - 2 32 oz. boxes chicken broth

2 cans pinto beans, rinsed and drained

1 can diced tomatoes

1 cup pearl barley

1 large carrot, diced

1/4 tsp. sage

1/8 tsp. rosemary

4 cups chopped fresh kale

1.  In a large pot, cook sausage and onion over medium heat until meat is no longer pink.  Add garlic and cook 1 minute longer.  

2.  Stir in broth, barley, tomatoes, barley, carrot, sage and rosemary.  Bring to a boil.  Reduce heat, cover and simmer for 35 minutes.

3.  Stir in beans and kale.  Return to a boil.  Reduce heat, cover and simmer for 20-25 minutes or until vegetables are tender and kale is wilted.

1 1/2 cups = 339 calories, 9 g. fat, 23 mg. cholesterol,

 1100 mg. sodium, (less if you used low sodium broth) 48 g. carbohydrate, 11 g. fiber, 19 g. protein.