Home-made Mac and Cheese

Week 5 is all about snacks! This weeks lesson was on meal planning. Be sure to check it out HERE. This recipe utilizes a béchamel also known as a white sauce. You can use this sauce to make lasagna, mac and cheese, alfredo sauce and so much more! Todays recipe will make about 10 servings and was adapted from the Pioneer Woman Cooks.

Looks a bit browner because I used whole wheat noodles

How to make a béchamel (white sauce)

Ingredients:

• 1 3/4 cups 1% reduced fat milk (or 2% milk)
• 1 bay leaf
• 2 tablespoons butter
• 1 1/2 tablespoons all purpose flour
• 1/4 teaspoon salt
• Dash of ground white pepper

Directions:

1. Combine milk and bay leaf in a small saucepan over medium high heat; bring to a simmer. Then remove from heat and cover. Let it stand for 15 minutes. Then strain the milk mixture through a sieve over a bowl and discard the solids (This step is optional)
2. Melt butter in a pan over medium heat. Add flour to pan and cook for 1 minute stirring constantly. Do not let the butter/flour mixture brown! Gradually add strained milk, stirring with a whisk until blended. Bring to a boil and cook until thickened, stirring constantly. Remove from heat and stir in the salt and pepper.

Never done this before? Check out this video on how to!

What you'll need for mac and cheese

• Measuring cups and spoons
• Pot
• Mixing spoon
• Whisk

Ingredients

• 4 cups dried macaroni
• 1 whole egg beaten
• 1/4 cup butter
• 1/4 cup all purpose flour
• 2 1/2 cups milk
• 2 teaspoons dry mustard (or more to taste)
• 1 pound of grated cheese
• 1/2 teaspoon salt (or more to taste)
• 1/2 teaspoon ground black pepper
• Optional spices: cayenne pepper, paprika, thyme

Directions

1. Cook the macaroni until very firm. Macaroni should be too firm to eat right out of the pot. Then drain the water.
2. In a small bowl beat the egg.
3. In a large pot, melt the butter and sprinkle in the flour. Whisk this together over medium low heat. We don't want to brown the mixture. Cook this for about 5 minutes whisking constantly. 
4. Pour in milk, and add the mustard, and whisk until smooth. Cook for five more minutes until very thick. Reduce to low heat. (We are making the béchamel here).
5. Take 1/4 cup of the sauce and slowly pout it into beaten egg. Whisking constantly to avoid cooking the egg. Whisk this together until smooth (This is called tempering).
6. Pout the egg mixture into the sauce, whisking constantly. Stir until smooth.
7. Add in cheese and stir to melt.
8. Add salt and pepper. Taste the sauce and adjust seasonings to what you like.
9. Pout in drained, cooked macaroni and stir to combine.
10. Serve immediately (very creamy) OR pour into a buttered baking dish and top with extra cheese. Bake this for 20-25 minutes or until bubbly and golden on top. (This is also called baked macaroni and cheese).

Since this weeks recipes were snacks we made 5 different recipes!

• Cauli-tots (Cauliflower tots)
• Crispy Sweet Potato Fries
• Tomatillo Salsa Verde 
• Home-made Mac and Cheese
• Healthy Granola Bars

Click on any of the above to see the recipe on how to make it and as always feel free to ask questions or leave comments below!

Healthy Granola Bars

Week 5 is all about snacks! This weeks lesson was on meal planning. Be sure to check it out HERE. These bars are highly adaptable so feel free to change ingredients to customize it! Examples of other things you could add are dried fruits like dried cranberries, or add in some seeds. Todays recipe will make about 10 bars.

Close up of 1 bar

A plate of bars

What you'll need

• Knife
• Measuring cups and spoons
• Food processor
• Mixing bowl
• Mixing spoon
• 8x8 pan or other small pan
• Medium sized sauce pan

Ingredients

• 1 cup chopped and pitted dates
• 1/4 cup maple syrup (or honey or agave)
• 1/4 cup almond, peanut, or cashew butter
• 1 cup nuts of any of the following (roughly chopped your choice, chocolate chips, dried fruit, coconut flakes)
• 1-1 1/2 cups rolled oats

Directions

1. Process dates in a food processor until small bits remain (about 1 minute). You can also chop them until they are very fine.
2. Optional step: Toast your oats in a 350 F oven for about 15 minutes or until slightly golden brown. Otherwise you can leave them raw.
3. Place the oats, almonds, and dates in a bowl and set aside.
4. In a medium sized pan, warm honey and peanut butter over low heat. 
5. Remove from heat and add oat mixture and then mix, breaking up the dates. 
6. Once throughly mixed, transfer the mixture to an 8x8 dish or other small pan lined with plastic warp or parchment paper so they easily lift out. 
7. Press down on the bars until they are uniformly flattened. Then cover with parchment paper or plastic wrap and let them sit in a fridge or freezer for 15 to 20 minutes to harden.
8. Remove the bars from the pan and chop them into even sizes. Store in an airtight container for a few days.

Since this weeks recipes were snacks we made 5 different recipes!

• Cauli-tots (Cauliflower tots)
• Crispy Sweet Potato Fries
• Tomatillo Salsa Verde 
• Home-made Mac and Cheese
• Healthy Granola Bars

Click on any of the above to see the recipe on how to make it and as always feel free to ask questions or leave comments below!

Tomatillo Salsa Verde

Week 5 is all about snacks! This weeks lesson was on meal planning. Be sure to check it out HERE. This salsa is a delicious Mexican green salsa made with roasted tomatillos, chile peppers. lime juice, cilantro and onion! Todays recipe will make about 3 cups of salsa and was adapted from Simplyrecipes.com.

Add some extra peppers if you prefer a spicier salsa

What you'll need

• Knife 
• Cutting board
• Baking sheet
• Measuring cups and spoons

Ingredients

• 1 1/2 pounds of tomatillos 
• 1/2 cup chopped white onion
• 1/2 cup cilantro leaves
• 1 tablespoon fresh lime juice
• 1/4 teaspoon sugar
• 2 Jalapeño peppers stemmed, and chopped
• A few garlic cloves, if roasting
• Salt to taste 

Directions

1. Remove the papery husks from the tomatillos and rinse them off well
2. Oven roasting: Cut the tomatillos and peppers in half and place cut side down on a foil lined baking sheet. Place under a broiler for about 5-7 minutes to lightly blacken the skin.
3. Place the cooked tomatillos, lime juice, onions, cilantro, chili peppers, and sugar in a food processor and pulse until all the ingredients are finely chopped and mixed.
4. Season to taste with salt 
5. Cool in the refrigerator

There are ways to cook the tomatillos other than oven roasting:

• Pan Roasting Method: Coat the bottom of a skillet with a little vegetable oil. Heat on high heat. Place the tomatillos in the pan and sear on one side, then flip over and frown on the other side. Remove from heat and go to step 3 above.
• Boiling Method: Place tomatillos in a saucepan and then cover them with water. Bring the water to a boil and simmer for about 5 minutes. Remove the tomatillos with a slotted spoon and go to step 3 above. 

Since this weeks recipes were snacks we made 5 different recipes!

• Cauli-tots (Cauliflower tots)
• Crispy Sweet Potato Fries
• Tomatillo Salsa Verde 
• Home-made Mac and Cheese
• Healthy Granola Bars

Click on any of the above to see the recipe on how to make it and as always feel free to ask questions or leave comments below!

Crispy Sweet Potato Fries

Week 5 is all about snacks! This weeks lesson was on meal planning. Be sure to check it out HERE. Todays recipe will also make an optional mayo Sriracha dip, and was adapted from theartofdoingstuff.com.

Sweet potatoes are a great source of beta-carotene just like carrots and other brightly colored orange and red vegetables. Beta-carotene is the primary source of vitamin A from your diet and Vitamin A is what you need to maintain good eye health and vision. Sweet potatoes are also a great source of fiber, which helps you stay full longer and helps with digestion.

What you'll need

• Knife
• Cutting board
• Measuring cups and spoons
• Baking sheet
• Mixing bowl
• Mixing spoon

Ingredients

• 2 Large sweet potatoes
• 2 tablespoons olive oil or vegetable oil
• 2-3 tablespoons corn starch

Ingredients for the optional dipping sauce

• 1/2 cup of mayo (try reduced fat)
• 1/4 teaspoon cayenne pepper
• 1 teaspoon of Sriracha sauce 

Directions

1. Preheat your oven to 425 F
2. Peel your sweet potatoes and then cut them into fires. They shouldn't be thicker than 1/2 inch sticks.
3. Soak the fries in water for at least one hour, but they will be better if you are able to soak them for half a day.
4. Remove the fries from the water and shake them dry. They still need to have some water on them so the cornstarch can stick to them.
5. Put cornstarch in a plastic bag and drop all the fires in. Then shake the bag vigorously so the fries become coated in the cornstarch. Remove the fries from the bag and place them onto baking sheets.
6. Now drizzle about 2 tablespoons of oil on top of the fires and use your hands to mix them in the oil. If you use more than 2 tablespoons the fries will be less healthy but more crispy. 
7. Bake them in the oven for 15 minutes. Once the bottom of the fries are crisp flip them over and cook for another 5-10 minutes
8. While your fries are baking mix together the mayo, cayenne pepper and Sriracha sauce in a bowl. This will be your dipping sauce for the fries.

Since this weeks recipes were snacks we made 5 different recipes!

• Cauli-tots (Cauliflower tots)
• Crispy Sweet Potato Fries
• Tomatillo Salsa Verde 
• Home-made Mac and Cheese
• Healthy Granola Bars

Click on any of the above to see the recipe on how to make it and as always feel free to ask questions or leave comments below!

Cauli-tots (Cauliflower Tots)

Week 5 is all about snacks! This weeks lesson was on meal planning. Be sure to check it out HERE. Todays recipe will make about 24 tots and was adapted from cupcakesandkalechips.com.

Using cupcake wrappers means less mess to clean in the cupcake tin later

What you'll need

• Knife and Cutting board OR food processor 
• Measuring cups and spoons
• Muffin tin (preferably a mini one) 
• Mixing bowl

Ingredients

• 3 cups of shredded cauliflower 
• 1 cup of shredded sharp cheddar cheese (try using a reduced fat cheese)
• 1 egg
• 1/4 cup cornmeal
• 1 teaspoon kosher salt
• 1/2 teaspoon ground mustard
• Black pepper to taste 

Directions

1. Shred your cauliflower. You can either use a food processor on "shred" or you can use a knife and cutting board.
2. Preheat your oven to 400 F and spray your muffin tin with oil or cooking spray.
3. Combine all of the ingredients in a large bowl and mix together throughly. 
4. Using a measuring cup divide the mixture between the muffin cups. You then use the bottom of the measuring cup to press the mixture firmly down into the cups so they are about half full.
5. Bake for 15 to 20 minutes or until the tots are a golden brown

Since this weeks recipes were snacks we made 5 different recipes!

• Cauli-tots (Cauliflower tots)
• Crispy Sweet Potato Fries
• Tomatillo Salsa Verde 
• Home-made Mac and Cheese
• Healthy Granola Bars

Click on any of the above to see the recipe on how to make it and as always feel free to ask questions or leave comments below!

Meal Planning

Week five is all about meal planning and snacks.

Meal planning is when you buy foods for a specific amount of time that will make all your meals for that time period. The trick to meal planning is to use the left over ingredients from one meal in another.

The first step in meal planning is to determine your budget. From there you can start thinking about what meals you want to make for the week. The best day for meal planning is typically Sunday because that is when store ads come out so you can see if anything on sale is of interest to you.

The most important step in meal planning is to create a shopping list and use that when you go to the grocery store. This will help you remember what you need to get. A little tip about the grocery store is to avoid the middle isles. The general layout of a grocery store is to put all the produce, bakery, meats, and dairy items on the outside edges, while the middle rows are where you'll find chips and cookies. If you avoid those rows you will be more likely to stay in budget.

When you are deciding which meals to eat during the week start with the perishable foods first since they will be the first to go bad. It's okay to have a day of the week be pizza night or to go out to eat every now and again. The point of meal planning is to help stay in budget but also to have fun with food. Get your kids involved at the store by having them help you find items on your list and checking them off once you put them in your cart!

Since this weeks recipes were snacks we made 5 different recipes!

• Cauli-tots (Cauliflower tots)
• Crispy Sweet Potato Fries
• Tomatillo Salsa Verde 
• Home-made Mac and Cheese
• Healthy Granola Bars

Click on any of the above to see the recipe on how to make it and as always feel free to ask questions or leave comments below!

Classic Chopped Salad

Week 4 is all about protein! Make sure to check out THIS post with useful information on proteins! Todays recipe will make about 8 patties. This recipe was adapted from Better Homes & Gardens. 

What you'll need

• Knife
• Cutting board
• Mixing bowl
• Mixing spoon
• Measuring cups and spoons
• Whisk

Ingredients

• 2 cloves garlic, peeled
• 1/2 teaspoon kosher salt
• 1/2 lemon
• 4 ounces light sour cream
• 2 hearts romaine lettuce
• 2 ears fresh corn, kernels cut from cob
• 1/2 cup green beans, trimmed and cut into 2 inch lengths
• 1/2 cup cherry tomatoes, halved
• 1 medium cucumber, seeded and chopped
• 2 tablespoons finely chopped fresh chives
• Sea salt or any other salt, freshly ground black pepper to taste
• 1 avocado, halved, seeded, peeled and cut into chunks
• 4 slices turkey bacon, crisp cooked and chopped

Directions For Dressing

1. Peel the garlic and split it lengthwise. Remove any green germ or interior sprout. Then mince the garlic and mix with a generous sprinkling of salt. 
2. Hold the blade of the knife facing away from you and repeatedly rub garlic and salt together with the flat side of the blade to work it into a fine paste
3. Transfer the mashed garlic to a small bowl. Then squeeze the lemon over the garlic. Catch the seeds with your fingers and throw them out.
4. Stir in an additional sprinkling of salt. 
5. Allow to sit for 10 to 15 minutes so the lemon can tame the garlic.
6. Whisk in sour cream and then season with salt and a few grinds of black pepper.
7. To give the flavors time to develop, refrigerate for 1 hour. This dressing will keep for up to 3 days in the refrigerator

Directions For the Salad

1. Cut the lettuce into bite sized pieces
2. Cook the corn and green beans in a large amount of rapidly boiling, lightly salted water for 1 to 3 minutes
3. In a very large salad bowl combine the corn, beans, cherry tomatoes, and cucumber together. Sprinkle with salt, pepper and half the chives
4. Add two or three spoonfuls of dressing and toss gently. 
5. Add lettuce to the bowl and sprinkle with salt, pepper and most of the remaining chives. Add an additional drizzle of dressing.
6. Gather vegetables from the bottom of the bowl and lift up and over the lettuce.
7. Repeat until ingredients are just mixed, adding additional dressing as necessary to coat. 
8. Just before serving add the avocado and bacon and then top with the additional chives. 

Since there are many different kinds of protein and ways to prepare them we made 4 dishes and a side salad:

• American Tacos
• Fool-Proof Quiche
• Black Bean, Corn and pepper salad
• Persan Spiced Lentil Patties
• Classic Chopped Salad

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Persian Spiced Lentil Patties

Week 4 is all about protein! Make sure to check out THIS post with useful information on proteins! Todays recipe will make about 8 patties. This recipe was adapted from Foodrepublic.com. 

Close up of 1 patty 

What you'll need

• Sauce pan
• Knife
• Cutting board
• Mixing bowl
• Mixing spoon
• Measuring cups and spoons

Ingredients

• 1 cup red lentils
• 1/2 cup bulgur
• 3 shallots, finely chopped
• 1 tablespoon olive oil
• 1 red chile, finely chopped
• 1/2 cup fresh cilantro, finely chopped
• 1 teaspoon advieh seasoning (available from specialist Middle Eastern Shops)
• 2 eggs
• salt and freshly ground black pepper
• 1 cup medium matzo meal or bread crumbs
• Olive oil for frying

Directions

1. Simmer lentils and bulgur together with twice the water in a pan over low heat until tender. Add water as necessary to stop them from drying out. When done drain any excess liquid and set them aside to cool.
2. Gently cook the shallots in olive oil. Add the chile, cilantro and advieh and stir for a few minutes to coat the shallots in the herbs and spices.
3. Break the eggs into a large bowl and beat well with a fork.
4. Add the cooked shallots and the cooked lentils and mix thoroughly. Season with salt and pepper. Then stir in the matzo meal (breadcrumbs) to bind the patties together. 
5. Set them aside for 10 minutes to let them swell.
6. With wet hands form the lentil mixture into golfball sized balls and flatten slightly to form a patty. Cook the patties in the olive oil for 4-5 minutes on each side until golden. 
7. Serve with homemade flatbread (or pita) and salad. 

Since there are many different kinds of protein and ways to prepare them we made 4 dishes and a side salad:

• American Tacos
• Fool-Proof Quiche
• Black Bean, Corn and pepper salad
• Persan Spiced Lentil Patties
• Classic Chopped Salad

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Black Bean, Corn, and Pepper Salad

Week 4 is all about protein! Make sure to check out THIS post with useful information on proteins! Todays recipe will make about 4 servings. This recipe uses black beans as it's main protein source. Black beans are also a great source of fiber which helps you stay full longer and they contain iron, potassium, folic acid and calcium. 

Look at the color!

What you'll need

• Knife
• Cutting board
• Mixing bowl
• Mixing spoon
• Measuring cups and spoons
• Whisk or jar

Ingredients

• 2 15 ounce cans black beans, drained and rinsed
• 1 cup corn kernels
• 1/2 cup chopped peppers (any color, your choice)
• 1/4 cup chopped onion
• 1 clove garlic, minced
• 1 teaspoon jalapeño pepper, minced (optional)
• 1/4 cup fresh cilantro, minced
• 1/4 cup olive oil
• Juice of 1 lime, plus more to taste if needed
• 2 tablespoons maple syrup, agave or honey
• 1/4 teaspoon salt
• 1/8 teaspoon cayenne

Directions

1. Combine the olive oil, lime juice, maple syrup, salt and cayenne into a small jar. 
2. Shake the jar well to mix. Alternatively whisk the ingredients together in a small bowl. Set aside
3. Place rest of ingredients (beans, corn, peppers, onion, garlic, jalapeño, cilantro) in a bowl
4. Add dressing and mix well
5. Refrigerate for a few hours to allow flavors to develop 

Since there are many different kinds of protein and ways to prepare them we made 4 dishes and a side salad:

• American Tacos
• Fool-Proof Quiche
• Black Bean, Corn and pepper salad
• Persan Spiced Lentil Patties
• Classic Chopped Salad

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Fool-Proof Quiche

Week 4 is all about protein! Make sure to check out THIS post with useful information on proteins!
Todays recipe will make about 8 servings. The great thing about quiche is you can put more or less whatever you like in the filling. Some different ideas are provided below, but always feel free to personalize it. Quiche can also be served cold, room temperature or warmed!

This quiche has asparagus and turkey bacon in the filling!

Filling Ideas:

• Quiche Lorraine: 6-8 slices chopped bacon, 1 diced yellow onion, 1 cup gruyere cheese
• Mushroom Quiche: 16 ounce mushrooms, 1/2 diced yellow onion, 2 minced garlic cloves, 1 1/2 teaspoons thyme, 2 cups gruyere cheese
• Ham and Asparagus Quiche: 1/2 diced yellow onion, 1/2 pound chopped asparagus, 1 diced ham steak, 2 cups swiss cheese

What you'll need

• Knife
• Cutting board
• 9 inch cake or pie pan
• Measuring cups and spoons
• Mixing bowl
• Whisk

Ingredients

• 1 9 inch pie crust
• 1-2 cups filling ingredients (like bacon, mushrooms, onions, spinach. Whatever you prefer)
• 1-2 cups (3 oz - 6 oz) grated cheese, like gruyere, swiss, or cheddar
• 3 large eggs
• 1 cup (8 oz) milk
• 1/2 cup (4 oz) cream
• 1 teaspoon salt

Directions

1. Blind-bake the crust: line a 9 inch cake tin with parchment and spray the sides with non-stick spray. Roll out the pie crust and fit it into the tin. Trim away any overhang and reserve for patching up any cracks that appear during baking. Freeze the crust for 30 minutes. Heat the oven to 350 F. Line the pie crust with parchment and fill with pie weights or beans. Make sure the weights are snug against the sides of the pan. Bake for 20 minutes and remove the weights and parchment. Bake for another 10 to 15 minutes until just staring to brown. Then set out to cool. If using a store bought crust cook according to directions on the package.
2. Prepare the filling: While the crust is baking prepare your quiche filling. make sure all the ingredients are cooked through and fairly dry. (If using spinach make sure it has wilted and if using mushrooms make sure that cooked mushrooms have released all their moisture)
3. Prepare the quiche filling: Sprinkle half the cheese over the bottom of the pie crust and top with the fillings. Sprinkle the remaining cheese over top.
4. Prepare the custard filling: Whisk together the eggs, milk, cream, and salt until frothy. Pour the custard into the pie crust.
5. Bake the quiche: Bake the quiche at 350 F for 30-40 minutes until the edges are set but the quiche still jiggles a little in the center. Cool for at least 20 minutes, but ideally overnight.

Remember quiche can be served cold, room temperature, or warmed. If serving warm heat in an oven at 300 F until just warm to the touch.

Since there are many different kinds of protein and ways to prepare them we made 4 dishes and a side salad:

• American Tacos
• Fool-Proof Quiche
• Black Bean, Corn and pepper salad
• Persan Spiced Lentil Patties
• Classic Chopped Salad

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

American Tacos

Week 4 is all about protein! Make sure to check out THIS post with useful information on proteins!
Todays recipe will make about 4-8 servings depending on the tortilla size you choose.

It's always fun to add your own ingredients 

Taco with the other recipes from this week!

What you'll need

• Cutting board
• Knife
• Skillet or medium sauce pan
• Measuring cups and spoons 

Ingredients

• 1 pound lean ground meat (try turkey, chicken, venison, buffalo)
• 1 tablespoon oil
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon salt (or to taste)
• 1 teaspoon cumin powder
• 1 tablespoon chili powder
• 1/4 teaspoon cayenne powder
• 1/4 teaspoon pepper powder
• 1/4 cup water
• Tortilla shells

Directions

1. Heat oil in skillet over medium heat. Brown meat and drain excess fat if any
2. Add seasonings to meat and stir well to combine. Add water, lower heat and cook till water has evaporated
3. Taste for seasoning
4. Serve with tortillas, chopped lettuce, tomato, onions and other toppings as desired. Alternatively serve over lettuce or spring mix as a salad 

Since there are many different kinds of protein and ways to prepare them we made 4 dishes and a side salad:

• American Tacos
• Fool-Proof Quiche
• Black Bean, Corn and pepper salad
• Persan Spiced Lentil Patties
• Classic Chopped Salad

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Protein

Welcome to week 4! This week our main emphasis is on protein. Most people think of protein as only being meat, poultry, and seafood, but there are more foods that fit into this category. Proteins are also beans, seeds, processed soy products, nuts, and eggs. Protein is what helps you feel full longer.

The USDA recommends filling at least a quarter of your plate with protein and to try and always choose lean meats.

But what counts as a lean meat?

Well lean meats are typically chicken, bison or buffalo, turkey and more. Every type of meat has a lean part to it since lean just means less fatty. When choosing poultry as your lean meat it's best to also remove the skin since that adds fat to the meat. 

The USDA provides examples of lean cuts for common types of meat. For example if choosing pork the leanest cuts are center loin, and tenderloin. 

It's also always very important to make sure that you are being careful when preparing meats. If they are raw you don't want to wash or rinse them off before cutting or cooking. If you are preparing vegetables with your meat make sure to either use two separate cutting boards (one for meat and one for vegetables) or to clean the board before cutting your vegetables on it to prevent the spread of bacteria. 

However don't forget that beans are also a good source of protein, especially for vegetarians, and have very little fat. Legumes, beans, peas, and peanuts are all fiber rich and can help protect against heart disease. Although they are good sources of fiber they are considered an incomplete protein, which means they do not contain enough of some essential amino acids so you should pair them with another protein source that has the missing amino acids. An example is pairing legumes with grains or nuts and seeds. This will form a complete protein, which means together they contain all the essential amino acids. Meat, fish, eggs, cheese and dairy are all considered complete proteins. If you combine two from the picture below you will form a complete protein. The thicker arrows imply a better pairing. If you want to know more click on the URL below the picture!

http://biology.clc.uc.edu/courses/bio104/compprot.htm 

It's always a good idea and more fun if you vary the protein you eat. That means you don't need to eat turkey as your only protein source for dinner. You can make soups, tacos, and burgers out of beans. Change it up and experiment with some other protein sources!

Since there are many different kinds of protein and ways to prepare them we made 4 dishes and a side salad:

• American Tacos
• Fool-Proof Quiche
• Black Bean, Corn and pepper salad
• Persan Spiced Lentil Patties
• Classic Chopped Salad

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Sweet and Savory Wild Rice

Week 3 is all about grains! Make sure to check out THIS post with really useful information on grains! Todays recipe will make about 4 servings as a side dish.

Sweet and Savory Wild Rice is number 4

What you'll need

• Sauce pan
• Mixing spoon
• Knife
• Cutting board
• Baking sheet
• Whisk
• Vegetable peeler 
• Measuring cups and spoons

Ingredients

• 2 cups cooked wild ride
• 1 cup cooked cubed squash (any variety)
• 1/2 cup toasted and chopped nuts (walnuts, pecans, pepitas, etc)
• 1/4 cup dried cranberries
• 1/4 fresh parsley, chopped
• 1 shallot, finely chopped

Directions for cooking squash

1. Preheat oven to 350 F
2. Place whole uncut squash on a baking sheet and bake 30-40 minutes until easy enough to cut through with a knife
3. Cool and cut squash in half; then use a spoon to remove seeds
4. Use a vegetable peeler or paring knife to remove peel
5. Dice the squash into bite sized pieces 

Directions for cooking wild rice

1. In a large saucepan bring water and wild rice to a boil
2. Reduce heat to medium
3. Cover and cook until rice is tender about 30-40 minutes. Cooking time will vary based on the wild rice you use

Directions for the dressing

• You will need 1/4 cup olive oil
• 1 teaspoon stone ground mustard
• 2-3 tablespoons balsamic or red wine vinegar
• 2 tablespoons maple syrup
• 1/2 teaspoon minced rosemary
• salt and pepper to taste 

1. In a bowl whisk together these dressing ingredients 
2. In a large severing bowl combine the wild rice, squash, nuts, cranberries, parsley, shallot and dressing mixture
3. Stir well to combine

This week is grains and since there are so many different types of grains we made five different recipes: 

• Black Bean and Asparagus Quinoa with Lemon Dressing (#1 in picture above)
• Farro Risotto with Corn and Tomatoes (#2 in picture above)
• Black Rice Salad with Avocado and Grapefruit (#3 in picture above)
• Sweet and Savory Wild Rice (#4 in picture above)
• Wild Rice Pilaf (Not pictured above)

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!

Black Rice Salad with Avocado and Grapefruit

Week 3 is all about grains! Make sure to check out THIS post with really useful information on grains! Todays recipe will make about 4 servings as a side portion.

Black rice salad with avocado and grapefruit is number 3 above

What you'll need

• Saucepan with a lid
• Mixing spoon
• Bowl
• Whisk
• Measuring cups and spoons
• Knife 
• Cutting board

Ingredients

• 1 cup black rice
• 1/4 teaspoon kosher salt
• 1 garlic clove, minced
• 1/4 cup orange juice
• 2 tablespoons olive oil
• 1/8 teaspoon red pepper flakes
• 1 tablespoon rice wine vinegar
• 1 grapefruit, peeled and quartered and chopped into 1/2 inch pieces
• 1 avocado peeled and diced into 1/2 inch pieces
• 2 green onions, chopped
• Salt and pepper to your preferred taste

Never cut an avocado before? That's okay use this video to learn how!

Directions

1. Rinse the rice and drain in a fine-mesh strainer. 
2. In a small saucepan with a lid add 1/4 teaspoon salt to the 1 3/4 cup water and bring to a boil
3. Add the drained rice to the boiling water and bring back to a full boil. Cover, reduce the heat to low and cook for 30-40 minutes, or until the water is absorbed.
4. Let the rice sit covered for 10 minutes and then uncover and allow it to come to room temperature (as this is a cold salad)
5. Make the dressing: In a small bowl whisk together the garlic, orange juice, olive oil, red pepper flakes, and rice wine vinegar until fully combined.
6. Put together the salad: Once the rice is cooled transfer it to a medium-size bowl and toss with the dressing. Add the grapefruit avocado and green onion and toss a few times to combine. Season with salt and pepper
7. Cover and refrigerate leftovers for up to two days

This week is grains and since there are so many different types of grains we made five different recipes: 

• Black Bean and Asparagus Quinoa with Lemon Dressing (#1 in picture above)
• Farro Risotto with Corn and Tomatoes (#2 in picture above)
• Black Rice Salad with Avocado and Grapefruit (#3 in picture above)
• Sweet and Savory Wild Rice (#4 in picture above)
• Wild Rice Pilaf (Not pictured above)

Click on any of the above to see the recipe on how to make them and as always feel free to leave comments or questions below!