Tip of the Day

To fill a pot with water to use on the stove:

  • Install a sprayer nozzle with a long hose at your kitchen sink that will reach to your stove.   Place the empty pot on the stove and then fill it with water from the spray nozzle.  Alternatively, have your plumber put in – where money and space permit – a faucet directly above your stove, in between your stove and range hood.  You can place an empty pot under it and fill it directly without having to carry a heavy pot full of water from the sink to the stove.
  • Or, put the empty pot on the stove.  Use a smaller item (such as a measuring cup) to fill it with water from your kitchen faucet.
  • To drain, slide it on a potholder (if convenient to your kitchen’s set-up) along the counter from the stove to the sink then empty by tipping into a colander that has been placed in the sink.

Quinoa Salad with Dried Cranberries and Feta

Fish Creek Park

Quinoa is a gluten-free [it’s not a grain] and easily digestible.  It is very nutritious –  high in protein, fiber, magnesium, potassium and iron.  It’s considered a good source of phosphorous, calcium, vitamin E and several B vitamins.

Rinse quinoa prior to cooking to remove any bitterness.

Place one cup of water in a pan, bring to a boil.  Add 1/2 cup quinoa. [Ratio is 2 water to 1 quinoa.]  Lower heat to medium, cook quinoa for approximately 20 minutes, or until all the liquid is absorbed and the quinoa looks like little spirals.

Place quinoa in a bowl.  Stir in 1/2 c. each crumbled feta, dried cranberries and pumpkin seeds.  Toss with your favorite dressing (I used  lemon juice and olive oil.)  Makes one serving.

Teriyaki Chicken

by Peter Griffin, via publicdomainpictures.net

This makes lots of yummy sauce.  Serve with rice and vegetables.  There is a longer cooking time, but the preparation time takes minutes.

Preheat oven to 350.

8 – 10 boneless, skinless chicken thighs, or 4 – 5 chicken breasts.

1/4 c. soy sauce

1/4 c. brown sugar

1/4 c. honey

1 tsp. garlic powder

Combine sauce ingredients in a bowl.  Place chicken in a casserole dish in a single layer.  Pour sauce over top. Turn chicken to coat. Bake in the oven until chicken is springy when pressed, and until the juices run clear,  30 – 40 minutes.  Serves 4.

6 Can Tortilla Soup

I really am not a fan of processed foods, but there are times when I need to rely on them a little bit.  This is an easy soup to make and has a high nutrition factor, despite the propensity for canned ingredients to be high in sodium.

1 small can whole corn [or 1 cup frozen corn kernels]

1 small can black beans

1 14 oz can diced tomatoes or 1 cup Salsa

1 can chunk chicken [or 1 cup cooked, chopped, chicken breasts]

2 cans chicken broth (low sodium)

Tortilla chips

Open cans. Drain and rinse the corn, beans and chicken to remove excess sodium.  Place all ingredients in a medium saucepan. Heat to boiling. Serve with low-sodium tortilla chips.

Country Harvest Bread

This recipe is for the bread machine. If you don’t have a bread machine, I highly recommend getting one.  You can pull the ingredients together in about 10 minutes in the bread pan and the machine does the work for you.   This one is healthy and fool-proof.

1 1/4 cups water
1/4 cup skim milk powder
1 1/2 tsp salt
2 tbsp honey
2 tbsp oil ( I use canola)
1 cup whole Wheat flour
2 cups all purpose or bread flour
1 tbsp gluten – available at better health food stores
1/4 cup ground flax seeds
1 tbsp sesame seeds

2 tbsp sunflower seeds, raw , unsalted

1 3/4 tsp bread machine yeast
Measure ingredients into baking pan in the order given. Insert pan into oven chamber. Select the whole wheat setting. You can try different types of seeds, such as pumpkin or poppy, but keep the total amount the same.
Makes one loaf.

Noodles Romanoff

Author: Color Line, via Wikimedia Commons, used with permission

8 oz. uncooked wide noodles

2 c. light sour cream

½ c. Parmesan cheese, divided

1 T. chives

1 tsp. salt

1/8 tsp. pepper

1 large clove garlic, crushed

2 T. butter or margarine

Cook noodles.  Mix sour cream, ¼ c. cheese, chives, salt, pepper and garlic.  Stir margarine into hot, cooked, drained noodles. Stir in sour cream mixture.  Place in a serving dish and sprinkle with remaining cheese.  Serves 6 to 8.

Applesauce Quesadillas

4 flour tortillas (7 inches)

2/3 cup unsweetened applesauce

2/3 cup shredded low-fat cheddar cheese

Cinnamon-sugar, optional

1 tablespoon butter or margarine, melted

Place two tortillas on an ungreased baking sheet. Spread each with applesauce; sprinkle with cheese and cinnamon-sugar if desired. Top with remaining tortillas. Brush tops with butter. Sprinkle with cinnamon-sugar. Bake at 400 degrees for 7-8 minutes or until lightly browned. Cut each into eight wedges. Yield: 16 wedges.