quick and easy

but healthy meals


any ideas????

HEALTHY, LOW GLYCEMIC, PROTEIN, FRUIT
PANCAKE

1 to 1-1/2 cups sourdough
1 omega-3 egg
4 oz egg whites (omega-3 enriched if possible)
1 cup flour (any kind, whole wheat, if desired)
1 cup 2% milk (or soymilk substitute)
12 grams whey protein (2 heaping tablespoons)
2 teaspoons baking powder
either 4 or 5 apples or peaches depending on size or 2 cups blueberries (frozen is ok if they're small)
1/2 teaspoon cinnamon (for apple pancakes only)

Recipe contains no butter, salt, omega-6 fat, or buttermilk. (zone friendly).

Separate the egg yolk and put in a large mixing bowl. Add milk, mix well. Mix in dry ingredients. Mix in sourdough. Fold in whipped egg white. Add the blueberries or chunky chopped fruit. If mixture is too thin, add a little more flour until mixture oozes slowly from a spoon.

Preheat a large skillet to just over 400°F (205 to 210 degrees C).

Lightly grease using heart healthy olive oil. When oil causes a drop of water to skitter, add the pancakes and smooth out quickly so chunks are flattened out a little. And cook as with regular pancakes.

For topping, use sweetened fruit yogurt, maple syrup or add brown sugar and a teaspoon of vanilla to light sour cream until sweet to taste.

SUPER HEALTHY SUPER AFFORDABLE CHICKEN
NOODLE SOUP

Equipment needed:

8 qt. stock/soup pot and cover
3 or 4 quart soup pot
ladle
cutting knife
cutting board

Ingredients:

1 whole chicken, cut up
3 12 oz. cans fat-free chicken broth
1 lb bag carrots
1 large onion
1 bunch celery
1 8 oz. package baby Portabella mushrooms
3 medium leaves kale
8 oz egg noodles
salt
freshly grated black pepper
1 bay leaf
½ tsp chili powder
¼ tsp coriander
crushed red pepper flakes, to taste

Beth's Comment: This is my super-affordable chicken noodle soup! The estimated cost of this entire meal is $15-20 depending on local grocery costs. This soup offers 10-15 servings, so 1 batch lasts almost an entire week of lunches and dinners for two people. The only downside is that the entire recipe takes about 6 hours to make. I usually make this soup two separate nights after work. This allows me to cook the chicken and chop all the vegetables one night. The second night, the broth is cool enough to skim off fat and finish off the soup.

Preparation:

1st Part: Fill an 8 quart stock pot slightly more thanhalf full with water. Add 1 12 oz can of chicken broth. Add a ½ tsp of salt and ½ tsp of pepper. Bring to a boil.

While waiting for the water to boil, wash chicken parts and trim off some skin and fat (not all of it, though).

Once the water is boiling, add bay leaf and washed chicken. Reduce to a low/medium simmer. Cover and simmer for 2-3 hours or until the meat on the chicken falls off bone very easily. Remove from heat.

Remove chicken from stock and allow to cool to the touch. Pick meat off the bones and discard skin, bones, and undesirable meat.

Strain stock pot to remove bay leaf and any remaining bones, etc.

Allow soup broth to cool, then refrigerate for about an hour. This will solidify the fat on top, allowing for easier removal. Skim fat off the top of the broth.

2nd Part: Wash all vegetables. Chop entire bag of carrots (without peeling the carrots of their skins, that’s the healthy part!). Chop 6-7 stalks of celery. Peel and chop entire onion. Chop entire package of portabella mushrooms. Chop kale leaves into manageable strips.

Return stock pot to burner. Add 2 cans of chicken broth (to boost the flavor). Bring stock to a high simmer. Add 1 tablespoon of salt, 1 teaspoon of black pepper, ½ teaspoon of chili powder, and ¼ teaspoon of coriander (add crushed red pepper flakes here if you like it with more bite). Add all chopped vegetables. Reduce to a low simmer for 2 hours.

When veggies and stock are almost done, take a 3 or 4 quart pot and fill with water. Bring to boil. Add 8 oz of egg noodles and salt to taste. Follow package directions for al dente pasta. Make sure to rinse noodles in cold water when they are done.

Once vegetables are finished simmering, add chicken and egg noodles. Continue to heat on low for 10 minutes to bring chicken and noodles up to temperature. Remove from heat and ENJOY!

Cook's Note and Variation: We substituted rubbed sage for the coriander and added 4 cloves of peeled and crushed garlic along with 2 tablespoons freshly chopped parsley. Served up with a sprinkling of Parmesan cheese for an Italian version of this recipe.

HEALTHY POTATO SOUP

3 cups potatoes, cubed
1 cup water
1/2 cup carrot, sliced
1/2 cup onion, diced
1/2 tsp. salt
1 chicken bouillon cube
1 1/2 cups lowfat milk
2 tbsp. flour
1/4 lb cheese, grated

Cook the vegetables (first 5 ingredients) until done. Don't drain!

Add next 4 ingredients (bouillon through cheese). Cook until thickened.

Makes 3 - 4 servings.

HEALTHY BEEF STROGANOFF ON RICE

1 lb package of stew beef, thawed
1 - 2 bell peppers, chopped
grapeseed oil
brown rice
1 can Cream of Mushroom soup
1 cup sour cream
1/8 cup Worcestershire sauce
garlic
salt
pepper
3 teaspoons ketchup
butter

Start rice 45 minutes prior to meal time.

Begin by sautéing the peppers in Pam until slightly tender. Add meat cubes and cook until meat is slightly pink in center. Add garlic and sauté briefly. Add sour cream, Cream of Mushroom soup, Worcestershire sauce, ketchup, salt and pepper to taste.

Simmer until the rice is done.

When rice is done, add 3 tablespoons butter and stir.

Place on plate or in bowl. Add meat mixture.