Hearty Eating ~ Hamburger, Bean, Tomato Stew

Kidney beans are one of my favourite types of beans. I soaked and cooked a bag of beans earlier in the week which were used in a few different dishes.  I used the majority of the cooked beans to make a bean-tomato-hamburger stew.

Ingredients:

• 1 chopped medium onion
• chopped green tops from 2-3 leeks or a few stalks of celery or zucchini
• 3 finely chopped garlic cloves 
• 1 can stewed & diced tomatoes or use 3-4 chopped fresh tomotoes
• 1 can of tomato paste
• 1 can of water
• 2 tsp. of dried chili peppers
• a few splashes of soy sauce  
• 1-2 pounds of ground beef 

Method:

Brown the ground beef on low heat so you don't need any oil. Cook well and add a bit of soy sauce to taste and colour. Add onions, green tops from the leeks and fresh garlic and cook well. I used leek tops because I made leek and potato soup the other day and didn't want these to go to waste. I don't suggest you buy them just to use in this recipe. You can use celery or another vegetable of your choice. Zucchini would be nice.

Once the veggies are cooked you can add the large can of stewed tomatoes and the small can of tomato paste. Fill the empty large tomato can with water and add it to the hamburger and vegetable mixture.  Simmer the mixture for another 20-30 minutes.

This is quite a nice, thick hearty stew. It is not chili though if you want it hot you can certainly use a lot more chili peppers.  I think a nice dish of brown rice and/or salad would be good with this stew.  I won't be eating mine with rice because I added a bit of leftover rice from the other day right into the stew so it wouldn't go to waste.

This stew is made ahead for the week. Every week I try a different type of bean
or pulse and make meals around that particular item. Next time I will likely use green lentils.

Kidney beans are good for: cancer prevention, brain function, blood sugar, sulfite detoxification, digestive tract health, cardiovascular issues, energy levels and bone strength.  They are also high in protein (comparable to that found in meat or diary).

What about your dear reader?

Do you like kidney beans?

Eating Healthy ~ Potatoe Leek Soup

In my quest to eat better and get healthier I am back to cooking from scratch.  The recent make was potatoe and leek soup.  This soup, and leeks in general seem to be more popular in England than it is here in western Canada.  I've never fancied leeks and though I like potatoes I don't eat as many any more. I've also never been a big fan of cream soups.

However over the past few years I crave more variety in my food adventures and I'm now more willing to try combinations of vegetables and totally new to me vegetables and find they all taste quite good.

First I scoured the internet for a general idea of how to make the soup. I checked out these recipes here and here.  As always I adapt recipes to suit my style of cooking and what I have on hand so here is what I did.

Ingredients:

• 2 large leeks washed and chopped
• 2 long celery sticks washed and chopped
• 1 large onion, diced
• 3 small potatoes
• 2-3 tbsp. oil
• 1/4 tsp. dried thyme
• 7-8 cups of chicken broth

Method:

Cook leeks, celery and onions together in a large saucepan using a small amount of oil.  Let these "sweat" together until the leeks are soft (about 10 minutes).  I covered the saucepan after heating the vegetables in the pan.  Once they were warm I turned the heat down and covered the pan to "sweat" the veggies until tender.

 
Add the potatoes and chicken stock once the veggies are tender and cook until the potatoes are done.

After everything was done I blended the soup in my Wolfgang Puck blender.  My blender is like the one in the photo but is red.  These are powerful blenders of 1400 watts and work very much like a Vitamix.  I bought it on sale and mainly wanted it for juicing whole fruits and vegetables. It also makes wonderful hummus and salsa.

The soup was wonderfully creamy and quite nice in flavour. I didn't have green onions as a garnish so I used mint but didn't eat it.

This soup was very tasty. I didn't add any cream or milk so there is only the small amount of fat that you use in sauteeing the vegetables. If you are on a salt restricted diet you can look for sodium reduced broth at the store.  If that isn't an option and you have a freezer you can make your own stock and have it on hand.  

I've learned that leeks are good for relaxing the lining of the blood vessels.  This is great to help reduce risk of hypertension (high blood pressure).  Leeks also have a form of folate which is readily used and absorbed by the body. Folate is good for a number of things including, combatting inflammatory conditions (like diabetes, obesity and rheumatoid arthritis) and coronary artery disease.  Polyphenols are also found in leeks and these are antioxidants which combat a number of chronic diseases and aging. Leeks also contain Vitamins C and K and minerals like manganese and iron.  This is just a brief synopsis of the health benefits of leeks.  Pototoes also have a lot of goodness in them but I felt this post was getting rather long so I won't write about that today

Leeks sure do sound like a very valuable addition to the diet.  I will be willing to try using them in soup again or in other dishes (I'll have to research other recipes).

After I had a large bowl of potatoe leek soup, a small blood orange and a handful of nuts I was perfectly satisfied.  Even better is that my blood glucose reading an hour and a half later was perfectly normal!

I think I'll join up with Our World Tuesday this week since cooking and healthy eating seems to be making up a lot of my world these days. 

Do you eat leeks?

What is your favourite way to incorporate leeks into your meals?

Butterscotch - Oatmeal - Millet Cookies

Last week I made a millet-5 grain cereal loaf. This week I'm trying some cookies.

Ingredients

• 2 cups rolled oats

• 1 cup millet flour (Bob’s Red Mill brand)

• 1 teaspoon baking soda

• ½ teaspoon salt

• ½ cup brown sugar

• ½ cup butterscotch

• ½ finely chopped almonds

• ¼ oil or shortening

• 4 tablespoons milk

Directions

Pre-heat oven to 400 degrees Fahrenheit.

Mix all ingredients together in a mixing bowl adding the wet ingredients last.  Once thoroughly mixed, drop dough by small spoonfuls onto a cookie sheet. 

If you are using butter or margarine as your shortening, you can blend it together first with your sugar and milk before adding all the dry ingredients.  If you bake at all you already know this but someone who is new to baking won't necessarily know.

Bake for 20-25 minutes until done. Gently remove cookies from the sheet with a egg flipper. 

This recipe makes about 32 cookies formed with a teaspoon. 

These cookies break apart easily if you are not careful.  I also found them quite sweet but they have a good crunch to them which I like.  If you don't like butterscotch chips you can also substitute chocolate chips or alternate making both kinds.  I got a "thumbs up" on these cookies.

I'm joining the lovely Hannapat for the Weekly Bake. Click on the photo to join in!

Millet & 5 Grain Cereal Loaf

Hello friends,

Life continues to move along at a quick clip here on the west coast of Canada. I've been catching up to a lot of things and enjoying as much as I can.

A friend and I recently went to the newly released movie "12 Years a Slave". It is a heartbreaking story about a man, Solomon Northrup, a free black man who was captured and sold into slavery for 12 long years.  After he was freed and reunited with his wife and children, he wrote the story of his capture and enslavement and the movie is based on this first hand account.  It is not a pretty movie in terms of it's content but well worth watching for a glimpse into our sordid past as North Americans.

Those who cannot remember the past are doomed to repeat it.

George Santayana 

The idealist in me hopes that when we learn from our past mistakes we are less likely to repeat them. I know this isn't always true but one can have positive hopes for the future.  Slavery still goes on today (sex slaves, child labourers and others) and it is something we must be alert to and try to stamp out.

On a lighter note, I've been busily crafting and making crocheted hexagons for an afghan I'm making for Christmas. I'm also thinking of several small gifts for different people which I can make in a short time since my 3 larger gifts are taking quite a while to make. I will be making some crocheted snowflake ornaments for a few people and also some dishcloths. I started on 2 of my quilts back in September but haven't finished them off yet. I hope to do that after I've got my hexagons finished.

I haven't been baking for a long while, partly for health reasons and partly because I usually bake in the winter months when we have cool temperatures.  Well the cooler weather has definitely arrived so I've been getting the urge to bake.  I have had a bag of millet flour (Bob's Red Mill brand) that I purchased awhile back and wanted to use.  I have been experimenting with it.

Click here to learn more about millet flour. I know a number of people who eat gluten-free but so far none of them have mentioned millet flour. Instead they tend to use rice flour. When I've travelled to Kenya, I've eaten millet porridge which is rather tasty. Millet is high in antioxidants and can be helpful in controlling diabetes and inflammation. I think we will be hearing about and seeing a lot more millet flour on the North American grocery shelves in the not too distant future. Hopefully that means the price of it will also come down.  One of my pet peeves is how expensive everything is in Canada when it is "new" on the shelves and it then becomes a trendy or "yuppie" product which is not so accessible to the masses.

I baked a couple of items based on the ingredients I had on hand. I will post the results for the next 3 Sundays (including today).  I don't think this recipe is gluten free because the 5 grain cereals sometimes have wheat in them. I've long thrown out my bag so I can't be precise on the ingredients so please adapt as you need to if you are gluten intolerant.

This isn't like a regular loaf of bread. This is more like a corn meal bread type of consistency but isn't sweet. Sorry for the blurred photo but the night lighting isn't good in my home.

Ingredients

1 cup millet flour

1 1/4 cups of 5 grain cereal (use food processor to grind medium fine)

4 teaspoons baking powder

1 1/2 teaspoons salt 

2 large eggs

3 tablespoons oil

1 cup milk

Directions

 
Preheat oven to 400 Fahrenheit.

Oil a loaf pan.
Sift all dry ingredients together. 

Beat eggs and add oil and milk.  Stir the dry ingredients into the wet mixture. Do not over mix. Bake until golden brown.  

In my oven which is a little slow, it took 35 minutes to bake this loaf. You'll need to experiment with your oven.  I'd recommend starting with 20 minutes and increase the time as needed.

This loaf is a bit like corn bread without the sweetener.  Feel free to add a bit of sweetener if you prefer.

I had a slice with butter after cooling.  Yum!

I had better sign out now and carry on with my crafting. I've got so much to do to be ready in time for Christmas.  For that reason I'm always so thankful that we celebrate Thanksgiving in October where I live.

I'll be around to visit your blogs when I have a few moments in between crocheting.

I'm joining up with the lovely Hannapat at the Weekly Bake (click on the photo above).

                                                                Have a wonderful week!

Cream of Broccoli Soup

I hope my Canadian friends enjoyed Canada Day. I had a nice relaxing day and stayed in since I will be very busy soon.  My regular readers will know that it has been raining a lot where I live.  But suddenly the weather turned very warm a few days ago.  I think most people are happy about that.

Even though the temperature were very warm, I was craving some cream of broccoli soup. I very seldom eat cream soup and I never eat Cream of Broccoli soup so am not sure where that craving came from. So I googled a recipe and came up with this. First time I've made it and it was quite good.

Ingredients

• 2 tablespoons butter
• 1 chopped onion 
• 1 stalk of celery, chopped 
• 3 cups of chicken stock 
• 8 cups of broccoli florets (I didn't have 8 cups. I used about 3-4 cups but if you want your soup to be greener or have a full broccoli flavour, I suggest you use the recommended amount). 
• 3 tablespoons butter 
• 3 tablespoons all purpose flour 
• 2 cups milk
• salt and pepper to taste

Directions

1. Melt 2 tablespoons butter in medium sized stock pot, and saute onion and celery until tender. Add broccoli and broth, cover and simmer for 10 minutes.
2. Pour the soup into a blender, filling the pitcher no more than halfway full. Hold down the lid of the blender with a folded kitchen towel, and carefully start the blender, using a few quick pulses to get the soup moving before leaving it on to puree. Puree in batches until smooth and pour into a clean pot. Alternately, you can use a stick blender and puree the soup right in the cooking pot.
3. In small saucepan, over medium-heat melt 3 tablespoons butter, stir in flour and add milk. Stir until thick and bubbly, and add to soup. Season with pepper and serve.

Left Over Soup

Yesterday, I decided to skip another trip to the fabric store.  I need one more piece of fabric for mom's skirt and some plastic bobbins but I can go early next week. It was an overcast day as you can see in the photo; the kind of day that calls for home made soup.

The church steeple is undergoing a face list. It's height has been increased by at least 10 feet and it now has a Celtic style cross which lights up at night. I like the changes.

I had to throw out some veggies earlier this week because I've been too busy to cook them. I resolved to use up some of rest in the crisper before they go bad too.

The soup simmering on the stove.  The sheen on the top comes from the overhead light, not oil.

Ingredients:

- 3/4 cup brown rice
- 2 cleaned and diced carrots
- 2 cleaned and diced stalks of celery
- 1/2 cup red quinoa (uncooked. This was left over from Thanksgiving)
- 1 medium chopped onion
- 1 large can of stewed tomatoes
- 1 medium-large can of kidney beans (rinsed)
- 1/2 cup cooked cabbage left over from earlier in the week
- splashes of hot sauce and soy sauce to taste
- water (as needed and depending how thick you want your soup)


First, boil the brown rice and water together for 15 minutes or so.  Brown rice takes longer to cook so it needs a head start.

When the rice is boiling, add diced carrots, onion and red quinoa and let all the ingredients boil together for another 20-30 minutes.  Next, add the rinsed canned beans, tomatoes, left over cabbage, hot sauce and soy sauce.

After boiling together for a few minutes, do a taste test and add more hot sauce and a very small bit of sugar to cut the heat if needed.  There was only a wee bit of hot sauce left in my bottle but it was a little too much so I added a about 2 teaspoons of sugar. Finally, simmer everything together for another 10-15 minutes or until the brown rice is fully cooked.

The soup is very tasty and healthy.  There is no oil and no added salt, other than what is in the prepared sauces in this soup.  There is also no meat but it is high in protein with brown rice, red quinoa and kidney beans.  Finally, this soup is very easy on the budget.

This week I hope to link up with Homemaker on a Dime when the new linky opens.

Pumpkin Muffins

 
Ingredients
1 1/2 cups whole wheat flour
1/2 cup white all purpose flour
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt
1 tsp ground cinnamon
1/2 tsp ground ginger
2 cups canned pumpkin
3/4 cup packed brown sugar, or less if you want it less sweet. I probably used half a cup.*
2 eggs
1/4 cup canola oil
1/2 cup nuts (I had leftover pumpkin seeds and some chopped almonds)
1/2 milk or just enough to make a muffin like consistency

Directions

1 Preheat oven to 350 degrees F.
2 Mix flour, baking powder, baking soda, salt, cinnamon, and ginger in a large bowl.
3 Whisk pumpkin, brown sugar (or Splenda), eggs, oil and chocolate chips in a second bowl until well combined. Stir the wet ingredients and raisins into the dry ingredients until no traces of dry ingredients remain.
4 Drop the batter by level tablespoonfuls onto a lightly greased baking sheet, spacing the cookies 1 1/2 inches apart.
5 Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Cool and eat or freeze for later.
This recipe made 6 large muffins and 6 small ones. You could also make 12 medium ones but  I wanted different sizes.


This is virtually the same recipe I used for my diabetic pumpkin chocolate chip cookies the other day; except that I added milk, omitted the chocolate chips and added nuts.  The muffins looked good and tasted good but they were slightly on the dry side.  If you make these please  add another egg and more milk or possibly some yogurt to the recipe above. I'd love to know what you think about them too.

I haven't baked for a long time. Now I have enough healthy muffins and cookies to last me for the foreseeable future.

Diabetic Pumpkin Chocolate Chip Cookies

After a evening of mending and another day of rain on Sunday, I felt like some pumpkin chocolate chip cookies.  I saw some of these cookie recently on a blog but they didn't leave a recipel  I went in search of a diabetic recipe and tweaked what I found to better meet my pantry supply and to cut down on the sugar.

DIABETIC PUMPKIN CHOCOLATE CHIP COOKIES

Ingredients 1 1/2 cups whole wheat flour 1/2 cup white all purpose flour 1 tsp baking powder 1/2 tsp baking soda 1/2 tsp salt 1 tsp ground cinnamon 1/2 tsp ground ginger 2 cups canned pumpkin 3/4 cup packed brown sugar, or less if you want it less sweet. I probably used half a cup.* 2 eggs 1/4 cup canola oil 8 oz chocolate chips (1 cup)** *Taste the batter before you drop it on the baking sheet to see if you need to add more sweetener. **The recipe I tweaked used raisins (and less pumpkin and flour).

Directions 1 Preheat oven to 350 degrees F. 2 Mix flour, baking powder, baking soda, salt, cinnamon, and ginger in a large bowl. 3 Whisk pumpkin, brown sugar (or Splenda), eggs, oil and chocolate chips in a second bowl until well combined. Stir the wet ingredients and chocolate chips into the dry ingredients until no traces of dry ingredients remain. 4 Drop the batter by level tablespoonfuls onto a lightly greased baking sheet, spacing the cookies 1 1/2 inches apart. I never am too careful about uniformity. I actually use a roundish shaped teaspoon and fill it up. 5 Bake the cookies until firm to the touch and lightly golden on top, 10 to 12 minutes, switching the pans back to front and top to bottom halfway through. Cool and eat or freeze for later.

I made 2 and a half dozen cookies using my teaspoon for dropping the batter on the baking sheet.

I found these cookies were sweet enough.  They were soft inside and had just the right touch of sweetness with the added chocolate chips. I didn't grease my pan and it would have been better if I did. So I've written up the instructions for lightly greasing the baking pan before dropping the cookie batter onto it. I had a large can of pumpkin so I decided to make pumpkin muffins too. I'll have enough pumpkins and cookies for awhile.

Pumpkin is full of vitamins (A & C), minerals (magnesium, potassium, zinc) and fibre.  Not only that; it smells wonderful when baking. Enjoy!

Carrot Cake

It's been a long while since I baked anything or did much cooking.  The weather turned suddenly overcast on Friday.  Combined with all my reading this week and the changing weather, I worked up an appetite for something sweet. In my hurry to whip up the carrot cake (recipe below), I didn't worry about reducing the sugar or finding other ways to reduce the calories. My apologies.

The carrot cake fresh out of the oven.  It needs to cool before frosting.

I think you could easily reduce the sugar called for in this recipe by half and perhaps you can use apple sauce in place of the oil.

In the version I made I didn't have quite enough pecans but I used what I did have (about 1/3 cup). I just put them in the food processor along with the carrots and chopped them all up together.  Often when I've had carrot cake in a coffee shop it has sultana raisins in it though my recipe doesn't call for it.  I didn't have any raisins so I threw in a handful of dried cranberries.

The recipe I've posted is for the full cake.  But since I wanted a snack and I didn't want so much left over carrot cake, I cut this recipe in half. I didn't have a smaller round pan to bake it in so the cake was just a bit flatter (thinner) but it also took less time to bake.  About 30 minutes rather than the 40-50 minutes for the full recipe.  This smelled so heavenly while baking. If you are in a hurry, you can save time by using store bought cream cheese frosting like I did.  I don't want to read the ingredients on the box,  but it tasted pretty good.

Ingredients

Cake

• 4 eggs
• 1 1/4 cups vegetable oil
• 2 cups white sugar
• 2 teaspoons vanilla extract
• 2 cups all-purpose flour
• 2 teaspoons baking soda
• 2 teaspoons baking powder
• 1/2 teaspoon salt
• 2 teaspoons ground cinnamon
• 3 cups grated carrots
• 1 cup chopped pecans
 

Frosting

• 1/2 cup butter, softened
• 8 ounces cream cheese, softened
• 4 cups confectioners' sugar
• 1 teaspoon vanilla extract
• 1 cup chopped pecans



Directions

1. Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9x13 inch pan.
2. In a large bowl, beat together eggs, oil, white sugar and 2 teaspoons vanilla. Mix in flour, baking soda, baking powder, salt and cinnamon. Stir in carrots. Fold in pecans. Pour into prepared pan.
3. Bake in the preheated oven for 40 to 50 minutes, or until a toothpick inserted into the center of the cake comes out clean. Let cool in pan for 10 minutes, then turn out onto a wire rack and cool completely.
4. To Make Frosting: In a medium bowl, combine butter, cream cheese, confectioners' sugar and 1 teaspoon vanilla. Beat until the mixture is smooth and creamy. Stir in chopped pecans. Frost the cooled cake. 



This cake was easy to make and very moist and delicious. 
 Do you have a favourite carrot cake recipe?
 If you do, I'd love to hear more about it.

Twelve Loaves Challenge

I'm a fairly new follower of Elizabeth of Food and Thrift. She and her daughter Lara are having a Twelve Loaves Challenge which I've decided to join.  The reason? I read Elizabeth's blog on Tuesday night and found a fantastic deal on strawberries the very next day.  I also had a few ingredients which needed to be used up (coconut milk, blueberries and multi-grain flour).

My loaf today is a Strawberry - Blueberry loaf (easy on the blueberries).  I use a banana instead of sugar. I'd have rather used applesauce but I didn't have any on hand.  This is a made up loaf so it's my first time making it.

 Strawberry Loaf

Ingredients

1 1/2 cups unbleached all purpose flour

1 cup oat bran

*1/2 cup multi-grain flour (or add equiv. amount of all purpose flour)

2 teaspoons baking powder
2 teaspoons baking soda
1 large mashed banana
1/2 cup vegetable, or canola oil
3 eggs

1/2 milk

*1/4 coconut milk (or equiv. Amount of milk)
2 cups fresh diced strawberries

*1/2 cup fresh blueberries (or add another berry or equiv. Amount of strawberries)

Directions

The ingredients with an asterik * were added because they were left over from other recipes and I wanted to use them up. You can omit all these and simply add more of other similar ingredients.

In a large bowl, add flour, baking powder, and baking soda. Mix together with a fork. In a medium bowl, break the eggs, and lightly mix together with the oil, banana and milk. With a plastic spatula, or spoon, add the liquid mixture to the flour mixture and gently stir before adding the fresh fruit.

Bake in a loaf pan at 350 degrees F for 35 minutes.

Note:  The loaf was very good. I tend to like my loaves dense and crunchy rather than light and airy. Update:  After being in the freezer the loaf was a little more crumbly than I'd like. I'm going to experiment with this loaf, adding more egg one day and more liquid on another day, and also use applesauce for sweetening or a bit more banana. I think this one is a keeper for me.

Yields: 2 loaves or 1 loaf and 6 large muffins.

Taste test:  Perfect for me. The loaf had a bit of crunch from the oat bran and multi-grain flour yet it was soft enough. It was not sweet at all and had a hint of banana. If you prefer your loaves and muffins sweeter, you can add 3/4 of sugar to the liquid mixture in place of the mashed banana.


Blueberry-Peach Loaf

I also made Elizabeth's Blueberry-Peach Loaf recipe with the following modifications:  instead of 1 1/2 cups of unbleached flour I used: 1 cup of oat bran, 1/4 cup multi-grain flour and 1/4 cup of unbleached flour.  This gave the loaf more crunch and made it denser. I actually should have made some sugar substitutions but I was not thinking.  I haven't baked in a very long while. I will be freezing much of these loaves and muffins for munching on later.  Taste test:  Yummy.

I'm linking up with Lara for the Twelve Loaves Challenge.

If you missed my post on Little Linet in Kenya, please read here. 

Trying a New Banana Bread Recipe

My regular readers know I often bake Banana Bread. It isn't that I love Banana Bread so much. It is more because I hate to waste food and even though I try very hard to buy just the right amount of bananas, I often don't eat them all before they get overripe. Sometimes I freeze the bananas with skins on for later use when I don't have time or interest in baking the bread. When I make it, I try to give some away or freeze some for another day. There is only so much banana bread a person can eat.

After freezing some bananas last week and having a few more that were beyond eating this week, I decided I needed to bake banana bread once again. I do not really like the recipe I've been using so I took inspiration from a new and delightful blog I've been following called "Food and Thrift".

I didn't follow the original recipe but have made a few adjustments (added oats, oat bran and pecans and omitted the granola and one egg). I've added oats and oat bran to help keep the blood sugar in check. I should really be using whole wheat flour also but I don't have any on hand today.  See the original, rather delicious looking recipe here . 

I think I may at last have found the kind of banana bread recipe for which I've been searching.  One that isn't overly sweet or too "sticky" and has a bit more substance than what I've been used to making.  Next time I can omit the chocolate chips and pecans for an even healthier bread.

The batter has a smooth consistency.

Chocolate Chip Oatmeal Banana Bread

¾ cup all purpose flour

1 cup uncooked oats

¼ cup oat bran
1 teaspoon baking powder
1 teaspoon baking soda
1 egg*
3 ripe mashed bananas
1/2 cup sugar
1/2 cup milk
1/3 Crisco shortening (you can use oil)
dash of salt
½ cup of semi-sweet chocolate chips
½ chopped pecans

* The original recipe calls for 2 eggs and I think 2 eggs is best to hold the bread together when sliced.

In a small bowl, mash the bananas with a fork or potato masher. In a medium bowl cream the sugar and shortening together, then add the milk and egg. Mix well. In a large bowl, add the flour, baking powder, baking soda and salt. Add the liquid mixture to the dry ingredients, then add the bananas, chocolate chips and pecans. Turn the mixture into a bread loaf pan.  If you want, you can sprinkle some chocolate chips on the top. Bake at 350 degrees for the first 30 minutes. Lower the temperature to 325 degrees for an extra 10-30 minutes until the bread is done.

Cooling the banana bread. It looks and smells delicious. Taste test will come after cooling.

To test for doneness, you can press your fingertip gently in the middle of the loaf.  If it springs back and isn't too moist it should be done.  Alternatively, if you have chocolate chips on top like I do, you can insert a toothpick in the middle of the bread.  If it is free of batter (clean) when you pull it out, the bread should be done.

Taste Test: 

This is by far the best banana bread I've ever made or  tasted. It wasn't very sweet and so the chocolate chips did not overpower the bread.  I really enjoyed the addition of the oats and pecans which gave it added crunch.  It was difficult to make "clean" slices of the bread because the chocolate chips melted in my hand and stuck to the bread knife. However if you aren't trying to be dainty for guests, this is probably okay. As for me, I think I will be making this recipe more often and will omit the chocolate chips and substitute walnuts for pecans.  This will reduce calories.

White Cake with Fruit Cocktail

Recently I've been seeing all kinds of cake recipes from my blogger friends. I didn't have the ingredients on hand to make the cakes on offer, so instead I whipped up this basic white cake using some fruit cocktail I had in the refrigerator.  I used half of the sugar called for in the recipe and it was sweet enough for me. The addition of my left over fruit cocktail also gave it added sweetness.

I also used reduced fat cream cheese for the frosting.  If you wish to reduce the calories further you can use skim milk rather than whole milk in the cake mixture and use splenda. I personally do not like to use artificial sweeteners though I might use something like xylitol or stevia in a powdered form if I had it on hand.  Though after reading this article, I might have to reconsider the idea.

White Cake Recipe

Ingredients

• 1 cup white sugar (I used 1/2 cup)
• 1/2 cup butter (I reduced this about 1/4 cup)
• 2 eggs
• 2 teaspoons vanilla extract
• 1 1/2 cups all-purpose flour
• 1 3/4 teaspoons baking powder
• 1/2 cup milk (or to make desired consistency)
• 1/2 fruit cocktail (without the liquid syrup)

 

Directions

1. In a medium bowl, cream together the sugar and butter. Beat in the eggs, one at a time, then stir in the vanilla. Combine flour and baking powder, add to the creamed mixture and mix well. Finally stir in the milk until batter is smooth and add the fruit cocktail.  Pour or spoon batter into the prepared pan.
2. Bake for 30 to 40 minutes in a 350 degrees F (175 degrees C). For cupcakes, bake 20 to 25 minutes. Cake is done when it springs back to the touch.   

Cream Cheese Frosting Recipe

 

Ingredients - I made only half of this recipe to cover the cake.

• 1/2 cup of butter (1 stick), room temperature 
• 8 oz of Light Philly cream cheese (1 package), room temperature 
• 2 - 3 cups of powdered sugar 
• 1 teaspoon of vanilla extract 
  

 

Directions    

With an electric mixer, mix the butter and cream cheese together, about 3 minutes on medium speed until very smooth. Scrape down the sides and bottom of the bowl to ensure even mixing.

 Add the vanilla extract and mix. Slowly add the powdered sugar. Keep adding until you get to desired sweetness and thickness.

 Either spread on with a blunt knife or spatula, or spoon into a piping bag to decorate your cake or cupcake. 

 

The cake was well frosted and there was frosting left over. If you like your frosting a bit thicker, then wait for the cake to cool fully before frosting. 

Taste Test: This isn't my favourite cake. It was moist but I found it a little too rich for my taste despite reducing the sugar and butter and using light cream cheese. It was also plenty sweet enough for me. I used a round 9" pan and the cake was not that high so if you want a higher cake I suggest you double the recipe and make a layer cake or simple make one deep layer. I will likely look around for another white cake recipe that isn't quite so rich and add fresh berries next time. I tried the cake again the day after and I enjoyed it much more. Perhaps it just needed to cool off more to come into it's own.

Meatless Dinner

This dish was inspired by a dish prepared by fellow blogger and artist extraordinaire, Kelly Clarkson at Umber Dove.

My dish is not as artfully created as it is what I call a "throw together" dish and it hit the spot for me today. I've been wanting to go meatless several times a week/month, or whenever the mood strikes.  This is to help health and my pocketbook.  I've been using more and more varieties of beans which I usually cook from scratch, and also a lot more variety of vegetables and fruits, for some time.  So the meatless meals is a progression in  my changing eating habits.

Kelly's dish inspired me to experiment with adzuki or red beans.  I promptly went out and bought a bag of dried adzuki beans after reading her post. I originally intended to make the rice and bean bowl as per her recipe, but instead today I used the beans in stir fry.  I intend to make Kelly's rice bowl another day.

On the left side of my plate (in the photo) is a stir fry made up of chopped onions and fresh chopped garlic sauteed in a bit of oil.  I added the following spices to taste: curry powder, paprika powder, salt and pepper. I then added sliced green cabbage, sliced carrots, chunks of zucchini and the cooked adzuki beans which I prepared the night before.

Cook the beans and veggies until the vegetables are to your taste. I like my veggies on the crunchy side but I do like my cabbage a little more tender so I cook that for awhile before adding the other veggies.  I added some boiled yams as a side dish. I like them plain with a little salt.

Later, I will have some Greek yogurt and fresh fruit for dessert.  If I get with the program I may even try to bake some dessert squares, called Oatmeal Scotchies. These you can find over at my blogging friend, Katy's blog.  I can probably freeze these to have on hand and to take to an outing I am going to on the weekend.

If you missed the update on Edwin, please click here.

Making Pizza

I love ground beef as a versatile meat option for dinner, however, sometimes I run out of ideas about what to make with it.

I decided to try making pizza. It was a perfect chance to use my new Kitchen-aid Artisan Mixer which I got for Christmas but haven't used yet. I've never used a mixer like this before and was surprised at how easy it is to use. I enjoyed using the mixer a lot and will likely use it again very soon.

Initially I wanted a red mixer but the stores were out of them. This chrome coloured one is nice too!

Crusty Pizza Dough

1 package active dry yeast (1 tbsp.)
1 cup warm water
1/2 teaspoon salt
2 teaspoons olive oil
2 1/2 to 3 1/2 cups all purpose flour
1 tbsp. cornmeal

Dissolve year in warm water. Add salt, olive oil and 1/1/2 cups flour. Attach bowl and dough hook to mixer. Turn to Speed 2 and mix about 1 minute.

Continuing on Speed 2, add remaining flour, 1/2 cup at a time, and mix until dough clings to hook and cleans sides of bowl, about 2  minutes. Knead of speed 2 for about 2 minutes longer.

Please dough in a greased bowl, turning to grease top. Cover. Let rise in warm place free from draft, about 1 hour, or until it is doubled in size. Punch dough down.

The dough formed into a ball but before I greased it for rising.  I mixed a double batch of pizza dough.  After rising I formed half of it into a loaf of bread. I used the other half to make a huge pizza.The bread turned out nice and crusty; just as the name of the dough says!

Brush 14-inch pizza pan with oil. Sprinkle with cornmeal. Press dough across bottom of pan, forming a collar around edge to hold toppings. Add toppings as desired. Bake at 450 degree F. oven for 15-20 minutes.

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There are green beans and broccoli in the chopped mixture above, as well as a red onion. You can add more flavour to your pizza by seasoning the ground beef, adding herbs to the tomato sauce, or putting fresh herbs, like basil, on the top of your pizza as a topping.

The pizza is fresh out of the oven and ready to enjoy!

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I don't eat much pizza and this was the first time I'd ever made one.  I made this one extra large, in a rectangular pan rather than my round pizza pan which was too small. There was plenty of pizza left over for snacks and next day's lunch. 

I think I'll experiment more often with pizza making.  I'd love to try using unusual combinations of vegetables.

Beans, Beans, Beans

Today on my walk I managed to find a brand of lentils and beans that I haven't tried before. The price also seems a little cheaper than the usual offering at the other stores I frequent.  So I picked up a few bags of several types of beans and green lentils.

Right now I'm soaking garbanzo beans and pinto beans and thinking of what to make with them.

These new to me garbanzo recipes look like something I would like to try.   

Garbanzo Bean Medley

1 tsp. olive oil
1 green pepper, chopped
1 onion, sliced thin
1 clove garlic, chopped (optional)
1 can garbanzo beans (I'll use "from scratch" beans as they have no preservatives)
1/8 tsp. fresh pepper
Salt to taste

Heat oil in a skillet  and saute green pepper for 2 minutes, add onions and garlic; saute until soft. Add beans, pepper and salt; saute until well blended and heated through. Serves 4.

Notes:  I will use red peppers instead of green ones because I prefer the taste and colour.

Garbanzo Bean Soup

 

1 lb. garbanzo beans (the recipe calls for dried but I'm using "made from scratch" beans)
8 c. water
1/2 c. olive oil
1 lg. onion, diced
1/2 clove garlic, diced
4 tsp. salt
1/2 tsp. pepper
1/2 tsp. oregano
2 bay leaves
1/2 (6 oz.) can tomato sauce
1/2 (6 oz.) can stewed tomatoes
4 med. size potatoes, peeled

Saute onions in olive oil and when tender add all other ingredients with the exception of stewed tomatoes and pepper. Saute for 2 more minutes. Bring garbanzo to a boil and add all ingredients. Lower heat to low and boil until tender. More water or salt may be added to taste. Cook until potatoes are done. If you would like a thicker consistency.mash some of the beans and potatoes.

I'll probably use the pinto beans for some make ahead chili, as in this recipe but I'll use pinto beans instead of kidney beans. 

The health benefits of beans are many:  they lower cholesterol and promote digestive health, promote  heart health, stabilizes blood sugar levels. The beans also have antioxidants in them and can help manage your weight by giving a feeling of fullness (satiety).  Garbanzo beans contain molybdenum, manganese, folate, fiber, tryptophan, protein, calcium, phosphorous and iron. 

I was surprised to learn that garbanzo beans may be one of the world's oldest, cultivated bean.  I was also surprised to read that India supplies the vast majority of the world's garbanzo beans; something like 80-90%! Other producers of garbanzo beans are Pakistan, Turkey, Ethiopia and Mexico.

This chart is a bit old but I don't think that the bean production levels haven't changed too dramatically.

Recently I learned two tips for cutting down on the gas in cooked beans. The first tip is not to cook the beans in the same water in which you soak them. The second tip, is to change the water part way through the bean cooking process. I tried the latter tip last time I made beans and it really worked.

What about you dear reader?

Do you have tips you use to cut down on gas from cooked beans?

Basic White Bread

I'm still looking for my favourite bread recipe. One day, I will try making artisan bread because I love crunchy, chewy bread.  For now I am still making the traditional bread loaves and experimenting with different recipes. I often substitute whole wheat or multi-grain flour for some of the white flour in the recipes because of my diabetes.  But in this batch, I only used unbleached white flour. The recipe is from the Robin Hood (maker of flour) website.

Ingredients:

1 tsp (5 mL) sugar
1/2 cup (125 mL) water, warm
1 envelope (8 g) active dry yeast (2 1/4 tsp/11 mL)
1 cup (250 mL) milk
2 tbsp (30 mL) butter or margarine
2 tbsp (30 mL) sugar
1 1/2 tsp (7 mL) salt
1/2 cup (125 mL) water, warm
5 1/2 cups (1375 mL) white flour

Directions:

1. DISSOLVE 1 teaspoon (5 mL) sugar in 1/2 cup (125 mL) warm water in large bowl. Sprinkle in yeast. Let stand 10 minutes, then stir well.
2. HEAT milk to lukewarm. Stir in butter, 2 tablespoons (30 mL) sugar, salt and 1/2 cup (125 mL) warm water. Add milk mixture and 2 cups (500 mL) white flour to dissolved yeast mixture. Beat with wooden spoon or electric mixer until smooth and elastic.
3. STIR IN 2 1/2 cups (625 mL) of remaining flour gradually. If necessary, add more flour to make a soft dough which leaves sides of bowl. Turn out on floured board. Round up into a ball.
4. KNEAD dough, adding more flour as necessary, until dough is smooth, elastic and no longer sticky (about 10 minutes).
5. PLACE in lightly greased bowl. Turn dough to greased top. Cover with greased waxed paper and tea towel.
6. LET RISE in warm place (75°-85°F/24°-29°C) until doubled (45-60 minutes).
7. PUNCH DOWN. Turn out onto lightly floured board and divide into 2 equal portions. Cover and let rest for 10 minutes.
8. SHAPE each portion into a loaf. Place seam side down in 2 greased 8 1/2" x 4 1/2" x 2 3/4" (1.5 L) loaf pans. Cover with tea towel.

The bread dough is ready for it's second rise.  I guess I could have made the loves nice and neat and smoother but I think these will taste the same *wink.

9. LET RISE in warm place until dough rises 1 1/2" (3 cm) above top of pan in centre and corners are filled (45 to 60 minutes).
10. BAKE at 400°F (200°C) on lower oven rack for 25 to 30 minutes. Remove from pans immediately. Brush top crust with butter if a soft crust is desired. Cool on wire racks.
11. QUICK NOTE: This recipe makes 2 loaves. You can double the recipe to make 4 loaves.

Cooling the bread. I think it turned out nicely. I gave it a taste test after cooling.
The bread was delicious. It was also soft and moist without being full of air.

Nutritional Information
Servings Per Recipe	8
Per 2 slices (85 g)
Calories	214
Protein	6.9 g
Fat	3.4 g
Saturated Fat	1.9 gm
Carbohydrate	38.9 g
Fibre	1.1 g
Sodium	451 mg
Cholesterol	8 mg
Vitamin A	3 %DV
Vitamin C	0 %DV
Calcium	0 %DV
Iron	12 %DV

 
These did not last very long because the loaves were small. I also made two larger, multi-grain loaves later in the week. Those will last a little longer.

How about you dear reader?
Do you have an easy bread recipe that you believe is tried and true?
I'd love to hear about it.

Low-Fat Cranberry Oatmeal Cookies

NOTE:  I've just been advised by a reader that she cannot leave a comment. I apologize to all bloggers who experience the same issue. I've recently set blogger settings to allow "embedded" comments. I know that this used to cause commenting problems for some people. Blogger's new comment feature requires "embedded" comments.  Hopefully blogger will soon resolve any issues associated with this change.

Ingredients:

• 1 cup flour (white or whole wheat)

• 1 teaspoon baking powder

• 1 teaspoon cinnamon

• 1/2 teaspoon baking soda

• 1/2 teaspoon salt

• 1 cup packed brown sugar (I used about 3/4 cups)

• 1/4 cup fat-free vanilla or plain yogurt

• 2 tablespoons canola or corn oil

• 1 large egg

• 1 teaspoon vanilla

• 1 1/3 cups uncooked old fashioned or quick-cooking rolled oats

• 1 cup dried cranberries (original recipe calls for raisins)

Directions:

HEAT oven to 350°F. Cover 2 cookie sheets with
parchment paper or use non stick teflon cookie sheets.
COMBINE flour, baking powder, cinnamon,
baking soda and salt together in small bowl.
COMBINE brown sugar, yogurt, oil, egg and
vanilla in large bowl. Add flour mixture to make
a blended dough.
STIR in oats and raisins.
DROP mixture by rounded teaspoonfuls 2 inches
apart on prepared cookie sheets.
BAKE for 10 to 12 minutes until very lightly
browned. Do not overbake.

I made about 33 cookies with this recipe though it says you can make 40. I had to watch how much I put in each spoon. Surprisingly the batter spread well.

I slightly adapted this recipe from a Sun Ripe Raisin recipe book.  These cookies are low sodium, low fat and low cholesterol.

 My taste test reveals a crunchy cookie, not too sweet, quite airy and delicious.

 NUTRITIONAL INFORMATION
Daily Values:
Dietary Fiber 4%
Nutrients per serving (1 cookie): Calories 63, Protein 1.1g,
Fat 1.1g (Sat. Fat 0.1g), Carbohydrates 12.7g, Dietary Fiber 1g,
Cholesterol 5mg, Sodium 63mg.
Note: Since I've added 1/4 cup less sugar, each cookie should be a few calories less than stated but that is only if you make 40 as per the recipe suggestion. If there are fewer cookies, the calorie count per cookie will be higher but still very reasonable.

Chocolate, Nut, Molasses Cookies

Cooler weather always brings out the desire to have hot tea and eat wonderful cookies. These cookies are my latest experiment in the kitchen.  The recipe makes about 2 1/2 dozen cookies that are about 2 inches in diameter. You can make the "drops" larger or smaller to your liking.

Ingredients:

• 1/2 cup softened butter
• 3/4 cup molasses (black treacle if you live in Africa)
• 2 large eggs
• 1 teaspoon vanilla extract
• 1/8 teaspoon salt
• 2 gently rounded tablespoons unsweetened chocolate (I used cocoa powder)
• 1 cup all-purpose flour (I used a mix of white and whole wheat)
• 1 cup of  oatmeal (or enough to make a drop cookie batter, see photo)
• 1/2 cup chopped walnuts

Preparation:

In a large mixing bowl, cream butter and sugar; beat in eggs, vanilla and salt, beating until well blended. Beat in chocolate and stir in flour and chopped walnuts.  Add oatmeal until you have the desired consistency.

Drop by heaping teaspoonfuls 2 inches apart on well-greased baking sheet.I have a coated sheet so I did not grease the pan.


Bake in preheated 350° oven 10 minutes, or until edges are crisp. Cool for 1 minute; remove to rack to cool completely.

I enjoyed these cookies. You can readily taste the molasses, chocolate and nuts. If you don't like the strong flavour of molasses you could substitute about 1 cup of sugar for the molasses.  I've read that the treacle is not as dark as molasses so I'm assuming that molasses also gives the cookie a stronger flavour. 

Enjoy the cookies with hot tea or milk.

A Little Snack of Squash Seeds

I baked an acorn squash for dinner last night. The seeds were saved, cleaned and baked for a late night, delicious snack.

Washed and seasoned seeds before they go in the oven.

This food is very good if you are diabetic as it has a very low glycemic load.  The seeds are very low in cholesterol and sodium. It is also a good source of protein, vitamin K, iron and copper, and a very good source of magnesium, phosphorus and manganese.

Ingredients

• 1 cup winter squash seeds
• 1 tablespoon olive oil
• 1/2 teaspoon salt, or to taste

Directions

Seeds after roasting.

1. Preheat the oven to 275 degrees F (135 degrees C). Line a baking sheet with parchment paper or aluminum foil.
2. After removing the seeds from the squash, rinse with water, and remove any strings and bits of squash. Pat dry, and place in a small bowl. Stir the olive oil and salt into the seeds until evenly coated. Spread out in an even layer on the prepared baking sheet.
3. Bake for about 15 minutes, or until seeds start to pop. Remove from oven and cool on the baking sheet before serving. 

These seeds were a little thicker than the butternut squash seeds I roasted last time.  They required a longer roasting time. I like my seeds to be roasted so that they are turning brown.