Healthy Eating

Homemade Tortillas
3 C flour (all purpose or wheat)
1/3 C oil
1 C warm water
1 tsp salt

Combine all ingredients to form dough. Roll the dough into a big ball and take about 1 to 2 inch pieces off. Sprinkle flour on clean surface and use a rolling pin and roll into circles. Over medium heat, place tortilla on pan and turn once it starts to bubble (I usually poke a few holes to keep from getting big bubbles)

Meatball Soup from Deceptively Delicious by Jessica Seinfeld
3 oz whole-wheat pasta (bowties/wagon wheels)
1 Tbs olive oil
1 small onion, chopped
2 cloves garlic, chopped
1 (28oz) whole peeled tomatoes
¼ C carrot puree
1 ½ tsp salt
3 C beef or chicken
3 slices whole wheat bread cubed
1 egg
¼ C sweet potato puree
¼ C milk
2 Tbs parmesan cheese
¼ tsp pepper
¼ tsp paprika
½ ground turkey

Cook pasta in large pot until al dente, drain and set aside. In a large pot, add oil and when hot, add onion and garlic. Cook, stirring often until onion is softened but not browned (3-4 min). Puree the tomatoes and their juice with the carrot puree. Add mixture to pot with ½ tsp of salt. Add broth, reduce heat to low, cover and let simmer for 10-15 minutes.
Meanwhile, put the bread in a large bowl. Add egg, sweet potato puree, milk, parmesan cheese, 1 tsp salt, pepper, and paprika. Let soak until bread is very soft. Stir to break up the bread, add ground turkey and mix until smooth. Form mini-meat balls ½ inch in diameter. Add meatballs to pot. Simmer, covered until meatballs are no longer pink in the center (12-15 min). Stir in the pasta, serve with sprinkled parmesan.

Chicken Nuggets from Deceptively Delicious by Jessica Seinfeld
1 C whole wheat, white, or panko breadcrumbs
½ C flaxseed meal
1 Tbs parmesan
½ tsp paprika
½ tsp garlic powder
½ tsp onion powder
1 C broccoli or spinach or sweet potato or beet puree
1 egg
1 lbs boneless skinless chicken breast/chicken tenders rinsed, dried, and cut into chunks
½ tsp salt
1 Tbs olive oil

Combine breadcrumbs, flaxseed meal, parmesan, paprika, garlic and onion powder. In a shallow bowl, mix egg and vegetable puree with fork and set bowl next to the breadcrumb mixture. Sprinkle the chicken chunks with salt and dip into egg mixture followed by the breadcrumb mixture.
Add oil to non-stick skillet over medium heat. Once oil it hot, place the chicken in the skillet in a single layer, being careful not to crowd the pan, and cook until crisp and golden on one side (3-4 min). Turn and cook until chicken is cooked through (4-5 min longer).

Quesadillas from Deceptively Delicious by Jessica Seinfeld
1Tbs olive oil
½ lbs chicken, cut, rinsed and dried
½ tsp salt
1/8 tsp peeper
1/8 tsp chili powder
½ C navy beans (rinsed & drained)
½ C sour cream
½ C butternut squash puree
½ C cheddar cheese
4 tortillas
½ C salsa or guacamole (optional)

Preheat oven to 400 degrees. Heat oil in a large nonstick skillet over medium heat. Sprinkle chicken with salt, pepper, and chili powder and add to the pan. Cook until no longer pink in center (4-5 min) per side.
In a small bowl or blender, mash beans and sour cream. In another bowl stir together butternut squash puree and cheese. Spread the bean mixture over two of the tortillas, then arrange chicken on top. Spread cheese mixture over the other two tortillas and press one of each together to form sandwiches. Place on the baking sheet and bake until the tortillas are crisp (5-6 min). Cut and serve with salsa
Grilled Cheese from Deceptively Delicious by Jessica Seinfeld
½ C cheddar cheese (shredded)
½ C sweet potato or butternut squash puree
1 Tbs butter or margarine, plus spreading
¼ tsp salt
4 slices of wheat bread

In a medium bowl, mix cheese, vegetable puree, butter, and salt. Spread two slices of the bread with the cheese mixture and top with other two slices. Warm a large skillet over medium heat. Spread some butter on both sides and place into pan, turning after 4-5 minutes per side until crispy and filling it melted.

Brownies from Deceptively Delicious by Jessica Seinfeld
Nonstick cooking spray
3oz semisweet or bittersweet chocolate
½ C carrot puree
½ C spinach puree
½ C firmly packed light or dark brown sugar
¼ C unsweetened cocoa powder
2 T butter or margarine
2 tsp pure vanilla extract
2 egg whites
¾ C oat or all purpose flour
½ tsp baking powder
½ tsp salt

Preheat oven to 350 degrees. Coat 8×8 baking pan with cooking spray. Melt chocolate in double broiler or over low flame. In large bowl, combine the melted chocolate, vegetable purees, sugar, cocoa powder, butter, and vanilla. Whisk until smooth and creamy (1-2 min). Whisk in egg whites, stir in flour, baking powder, and salt with wooden spoon. Pour batter into the pan and bake 35-40 min. Cool completely in the pan before cutting into bars.

No-bake Energy Snack Balls
1 cup (dry) oatmeal
1/2 cup chocolate chips
1/2 cup peanut butter
1/2 cup ground flaxseed
1/3 cup honey
1 tsp. vanilla

Combine ingredients and roll into 1 inch balls. Eat and enjoy!

Fruit Leather
2-4 Baby food pouches,
Parchment paper

Set oven at 170. Spread an even layer about ¼ inch thick on the parchment paper. Put in oven for 6 hours. Leather will be tacky and should peel off easily. Let cool for about an hour.

Spiced Butternut Squash Muffins
1 1⁄2 C whole wheat flour
3 tsp whole wheat flour
1 1⁄2 tsp baking powder
1⁄2 tsp salt
1⁄4 C brown sugar
1 tsp cinnamon
1⁄2 tsp ground ginger
1⁄4 tsp ground cloves
2 eggs
1 C butternut squash puree
1 ripe banana
1⁄4 C honey
Preheat oven to 350 degrees. Mix together all dry ingredients in one bowl. Smash banana and mix with all other wet ingredients in a separate bowl. Mix dry and wet ingredients together. Spray a muffin tin and pour batter into each cup. Bake for 25 – 27 minutes. (Optional: top with powdered sugar, maple syrup, or honey as they cool)

Homemade Guacamole
2-5 avocadoes
½ white or yellow onion, chopped
1-2 roma tomato, chopped
Fresh lime juice to taste
Salt to taste

Peel and mash avocadoes. Stir in chopped onion and tomato. Add lime juice and salt to preference.

How to puree from Deceptively Delicious by Jessica Seinfeld

Prep: Peel, trim ends, and cut into 3-inch chunks
Cook: Steam for 10-12 minutes
Puree: Blend in food processor or blender for about 2 minutes, adding a few teaspoons if needed

Prep: No prep for baby spinach; for mature spinach, fold leaves in half lengthwise with the stem outside to strip the steam off.
Cook: Steam for 30-40 seconds
Puree: Blend in food processor or blender for 2 minutes or until smooth

Butternut Squash
Prep: Cut off the stem, cut squash in half lengthwise and scrape out seeds
Cook: Roast the halves on a cookie sheet, flesh-side down, at 400 degrees for 45-50 min
Puree: Scoop out the flesh and puree in food processor or blender for about 2 min


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )


Connecting to %s