Eggplant Parmesan

This week is all about redoing comfort foods and providing some healthier alternatives. When trying to make a recipe healthier than it's original version try to find a way to sneak in some vegetables. This recipe is a delicious way to enjoy eggplant and will serve between 4 and 6 people!

What you'll need:

• Knife
• Cutting board
• Measuring cups and spoons
• 9x13 inch baking dish
• Mixing bowl
• Whisk 
• Ladle or large spoon

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!

Ingredients

• 1 whole egg
• 3 egg whites
• 1 tablespoon water
• 1 eggplant, peeled and thinly sliced
• 2 cups Italian bread crumbs
• 6 cups homemade red sauce or spaghetti sauce
• 1/2 recipe Béchamel (as follows)
• 1/4 cup parmesan cheese (shredded, shaved or both)
• Cooking spray 
• Chives, diced (Optional to be used as a garnish)

Directions

1. Preheat the oven to 400F
2. Beat together the egg, egg whites, and water in a shallow bowl. 
3. Then dip the eggplant slices in the egg mixture fully coating them in the mixture and then dip them in the bread crumbs, again fully coating the eggplant. 
4. Place coated eggplant slices in a single layer on a baking sheet and spray the top with cooking spray. Bake in the preheated oven until crispy and the centers are tender when poked with a fork. This will take about 15 minutes or 7 - 10 minutes on each side.
5. Spread enough of the spaghetti sauce or red sauce to cover the bottom of the baking dish. Then place a layer of the eggplant slices in the sauce.
6. Using a ladle drizzle a thin layer of white sauce (Béchamel) over the eggplant slices.
7. Repeat with remaining ingredients until they are gone. Then sprinkle the top with parmesan.
8. Bake in the oven until golden brown, about 45 minutes. Garnish with the diced chives and enjoy.

For this weeks theme of healthier comfort food we made three different recipes!

• Butternut Squash Mac and Cheese
• Eggplant Parmesan
• Mashed Cauliflower

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

Butternut Squash Mac and Cheese

This week is all about taking comfort foods and changing them to be healthier! When trying to make a recipe healthier than it's original version try to find a way to sneak in some vegetables. Todays recipe looks just like regular Mac and Cheese because the squash keeps the orange cheesy look to it. This recipe was adapted from twopeasandtheirpod.com.

What you'll need

• Pot
• 2 Sauce pans
• Knife
• Cutting board
• Measuring cups and spoons
• Mixing spoon
• Baking dish
• Food processor or blender 

Ingredients 

• 1/2 medium butternut squash, peeled, seeded, and chopped
• 1 tablespoon olive oil
• Kosher salt and pepper
• 1/2 pound elbow macaroni (try a gluten-free rice noodle)
• 1 1/4 cup low sodium vegetable or chicken broth
• 1 1/4 cup low fat milk
• 2 garlic cloves, peeled
• 2 tablespoons Greek yogurt
• 1 tablespoon butter
• 1/8 teaspoon ground nutmeg
• 1 rosemary sprig
• 1 cup aged white cheddar cheese, shredded
• 1 cup sharp cheddar cheese, shredded
• 3/4 cup whole wheat breadcrumbs 

Directions 

1. Preheat your oven to 375F
2. Combine the squash, broth, milk, garlic, rosemary and nutmeg ina medium saucepan and bring it to a to a boil over medium high heat. Once boiling reduce heat to medium and simmer until the squash is tender when pierced with a fork. This will take about 25 minutes. Then remove from heat and throw away the rosemary sprig.
   
3. While the squash mixture is being prepped, cook the macaroni according to the package directions. Make sure when the noodles are prepared to drain away the water.
4. Add the butternut squash mixture to a food processor or blender and puree until smooth. Then add in the Greek yogurt and puree again.
5. Place blended squash mixture in a bowl and add the cheeses; stir until combined and the cheeses have mostly melted.
6. Combine pasta and squash mixture in a baking dish.
7. In a large skillet over medium heat add the butter and melt it. After it's melted add the breadcrumbs and cook for 2-3 minutes. 
8. Remove the breadcrumbs from the heat and sprinkle evenly over the top of the pasta mixture.
9. Bake for 25 minutes or until bubbly. 

For this weeks theme of healthier comfort food we made three different recipes! 

• Butternut Squash Mac and Cheese
• Eggplant Parmesan
• Mashed Cauliflower

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

Mashed Cauliflower

This week is all about changing comfort foods to be healthier! When trying to make a recipe healthier an easy method is to find a way to sneak in vegetables. Todays recipe looks just like mashed potatoes when done, but if you want to have some fun try using purple cauliflower to create a purple mash! This recipe will serve between 4 and 6 people and was adapted from the food network.

What you'll need:

• Knife
• Cutting board
• Sauce pan
• Potato masher, food processor, or blender
• Measuring cups and spoons
• Mixing spoon

Ingredients

• 1 large head cauliflower, chopped into bite sized pieces - about 2 pounds (for fun and color try purple cauliflower)
• 1/2 cup chicken stock (may need more)
• 2 tablespoons roasted garlic or finely chopped regular garlic
• Kosher salt and freshly ground black pepper
• 1/4 cup milk
• 1/2 cup shredded sharp Cheddar
• 1/4 cup reduced fat sour cream
• 2 tablespoons chopped chives 

Directions

1. Add the cauliflower and stock to a medium sized saucepan.  
2. Bring to a simmer over medium-high heat and cook until tender. This will take about 8 to 10 minutes.
3. Add the roasted garlic and season with salt and pepper to taste.
4. Stir in the milk and puree with an immersion blender or food processor or potato masher until smooth.
5. Mix in the cheese and sour cream for seasoning. Transfer the mixture to a serving bowl and then garnish with the shopped chives. 

For this weeks theme of healthier comfort food we made three different recipes! 

• Butternut Squash Mac and Cheese
• Eggplant Parmesan
• Mashed Cauliflower

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

Gluten Free Double Corn Muffins

This week is all about menu planning in action! Be sure to check out the post about it HERE. Todays recipe will make 12 muffins and was adapted from food52.

What you'll need

• Muffin tin
• Cutting board
• Knife
• Mixing bowl
• Mixing spoon
• Measuring cups and spoons

Ingredients

• 1 1/2 cups stone ground cornmeal
• 1/2 cup of any gluten free flour you like. (Regular wheat flour if you don't want them gluten free)
• 2 teaspoons sea or kosher salt
• 1/2 teaspoon black pepper
• 1 teaspoon baking powder
• 1/2 teaspoon baking soda
• 1 cup buttermilk
• 2 large eggs
• 4 ounces butter, melted
• 1 cup corn kernels, roasted
• 1 cup shredded sharp cheddar cheese
• 1/2 cup scallions, dice the green part only

Directions

1. Preheat the oven to 375 degrees. Fill the muffin tin with cupcake papers or spray with pam. 
2. Line a sheet pan with parchment paper and spread a cup of thawed frozen corn kernels on it. Roast them in the oven until nicely browned. This will take about 15 minutes. 
3. Remove from the oven and allow to cool while mixing the batter. Otherwise you could take an ear of corn and roast it on the grill and use those kernels.
4. Sift the dry ingredients together into a mixing bowl and then add the eggs, buttermilk, and melted butter. With a mixing spoon stir only until the dry ingredients are moistened.
5. Add the corn, cheese, and scallions and stir to blend.
6. Use an ice cream scoop, measuring cup, or spoon to fill each muffin cup to the top. Bake until perfectly risen and golden brown. This will take about 12 - 15 minutes.
7. Remove from the oven and allow them to cool for a few minutes. They will firm as they dry so if they are crumbly do not worry.

Since this weeks recipe was menu planning in action we made these 6 different recipes together and have NO left over ingredients!

• Gluten Free Corn Muffins
• Colorful Fruit Salad
• Butternut Squash Bibb Lettuce Salad with Avocado Dressing
• Vegetable Soup with Buffalo
• Mushroom Casserole
• Salmon with a Dry Rub

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

Colorful Fruit Salad

This week is all about menu planning in action! Be sure to check out the post about it HERE. Todays recipe will serve between 20 - 30 people depending upon personal serving size. The best part about fruit salads are you can create them however you like. Experiment and try adding new fruits to yours.

Look at all the color!

What you'll need

• Cutting board
• Knife
• Mixing bowl
• Mixing spoon

Ingredients

• 1 Cantaloup 
• 2 Mangos
• 2 - 3 1 pound cartons of strawberries
• 1 - 2 pounds of green grapes

Remember that you can take away and/or add which ever fruits you like! 

Directions

1. Wash all of the fruit prior to using in the salad.
2. Cut the stems off of the strawberries and then slice into halves.
3. Peel the mango and cube.
4. Pull the grapes from the stem.
5. Cut the cantaloup into cubes.
6. Mix together in a large serving bowl and enjoy!

Since this weeks recipe was menu planning in action we made these 6 different recipes together and have NO left over ingredients!

• Gluten Free Corn Muffins
• Colorful Fruit Salad
• Butternut Squash Bibb Lettuce Salad with Avocado Dressing
• Vegetable Soup with Buffalo
• Mushroom Casserole
• Salmon with a Dry Rub

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

Butternut Squash Bibb Lettuce Salad with an Avocado Dressing

This week is all about menu planning in action! Be sure to check out the post about it HERE. Todays recipe will serve 10-15 people and was adapted from foodiecrush.com.

Salad covered with dressing!

Large bowl of salad!

Look at the colors!

What you'll need

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

Ingredients

For the salad

• 1 head of bibb lettuce -- Feel free to substitute any heavier lettuce such as romaine
• 3 cups butternut squash chopped into 1/2 inch chunks
• 2 tablespoons of olive oil
• 4 strawberries, sliced (When strawberries are not in season use dried fruit such as cranberries)
• 1/4 cup feta cheese (If you don't like feta try goat cheese)
• 1/4 cup of pumpkin seeds

For the dressing

• 1 medium very ripe avocado 
• 2 tablespoons olive oil
• 1/2 serrano pepper, seeded and roughly chopped
• 1 clove garlic, peeled and roughly chopped
• 2 green onions roughly chopped
• 1/2 cup cilantro (Optional)
• 1/2 cup buttermilk
• 2 limes juiced
• 1/2 teaspoon salt 

Directions

1. Preheat your oven to 450 degrees F.
2. Place your butternut squash in the oven and roast for 20-25 minutes or until lightly browned.
3. Peel and chop the butternut squash and place the cubes back on a foil lined baking sheet. Drizzle them with the olive oil and toss to coat. Then season with the salt. Place back in the oven for 10 more minutes or until lightly browned.
4. Remove from the oven and allow to cool.
5. While your squash is in the oven put all of the dressing ingredients into a blender and blend until smooth. The more buttermilk you add the thinner your dressing will be. 
6. Place the salad leaves in the bottom of a large bowl and layer with the butternut squash, fruit, cheese, cilantro (optional). Then top with a few tablespoons of the dressing. Feel free to toss the salad coat the salad more evenly with the dressing. 

Since this weeks recipe was menu planning in action we made these 6 different recipes together and have NO left over ingredients!

• Gluten Free Corn Muffins
• Colorful Fruit Salad
• Butternut Squash Bibb Lettuce Salad with Avocado Dressing
• Vegetable Soup with Buffalo
• Mushroom Casserole
• Salmon with a Dry Rub

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

Vegetable Soup With Buffalo

This week is all about menu planning in action! Be sure to check out the post about it HERE. Todays recipe will make 25-30 servings and was taken from the Dream of Wild Health Cookbook.

Whole pot of soup!

Yummy bowl of soup!

Look at that buffalo!

What you'll need

• Knife
• Cutting board
• Large pot
• Measuring cups and spoons
• Mixing spoon

Ingredients

• 1 small buffalo roast (approximately 6 pounds) cut into bite sized pieces
• 2 large onions, chopped
• 1 head garlic (about 8 cloves), minced
• 8 cups low sodium beef broth
• 3 tablespoons olive oil
• 3 pounds potatoes, diced 
• 2 cups white corn hominy, drain and rinse if canned
• 1 teaspoon cumin powder
• 1 teaspoon coriander powder
• 3 teaspoons oregano powder

Directions

1. In a large pot heat the oil and sauté the onion and garlic for 3-4 minutes.
2. Add the meat and cook until brown.
3. Add the seasonings and cook for a few more minutes.
4. Cover meat with the beef stock and cook on low heat for an hour or until the meat is tender.
5. Then add the potatoes and hominy and cook until the potatoes are soft, about 25 minutes. 

Since this weeks recipe was menu planning in action we made these 6 different recipes together and have NO left over ingredients!

• Gluten Free Corn Muffins
• Colorful Fruit Salad
• Butternut Squash Bibb Lettuce Salad with Avocado Dressing
• Vegetable Soup with Buffalo
• Mushroom Casserole
• Salmon with a Dry Rub

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

Mushroom Casserole Recipe

This week is all about menu planning in action! Be sure to check out the post about it HERE. Todays recipe will serve about 8 people and was adapted from 101 Cookbooks.

Mushroom Casserole right out of the oven!

Spoonful of casserole ready to eat!

What you'll need

• Knife
• Cutting board
• Measuring cups and spoons
• Medium - large baking dish (9x9)
• Mixing bowl
• Mixing spoon
• Skillet
• Whisk

Ingredients

• 1/2 pound (8 ounces) brown mushrooms, cleaned and chopped
• 1 large onion, well chopped
• 3 cloves of garlic finely chopped
• 3 cups cooked wild rice, room temperature
• 2 large eggs
• 1 cup cottage cheese
• 1/2 cup light sour cream
• 1/2 teaspoon fine grain sea salt
• 1/3 cup freshly grated parmesan cheese
• a bit of fresh tarragon, chopped

Directions

1. Preheat the oven to 350F degrees. Rub a medium-large baking dish with a bit of olive oil or butter and set aside.
2. In a large skillet over medium-high heat sauté the mushrooms in a tablespoon of olive oil sprinkled with a couple pinches of salt. Stir every minute or so until the mushrooms have released their liquid and have browned a bit.
3. Then add the onions and cook for another 4 or 5 minutes or until they are translucent. Stir in the garlic and cook for another minute and remove from heat.
4. Add the rice to the skillet and stir until combined.
5. In a medium bowl whisk together the eggs, cottage cheese, sour cream, and salt.
6. Combine the rice mixture and cottage cheese mixture in a large bowl and stir until well combined. Then pout the mixture into your prepared baking dish.
7. Sprinkle with 2/3 of the parmesan cheese, cover with foil and place in the oven for 30 minutes.
8. Remove the foil and bake for another 20 or 30 minutes more or until the casserole is hot throughout and golden along the edges. 
9. Sprinkle with the chopped tarragon and the remaining parmesan cheese. 

Since this weeks recipe was menu planning in action we made these 6 different recipes together and have NO left over ingredients!

• Gluten Free Corn Muffins
• Colorful Fruit Salad
• Butternut Squash Bibb Lettuce Salad with Avocado Dressing
• Vegetable Soup with Buffalo
• Mushroom Casserole
• Salmon with a Dry Rub

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

Salmon Dry Rub Recipe

This week is all about menu planning in action! Be sure to check out the post about it HERE. Todays recipe will season 1/2 pound of salmon.

Piece of seasoned and cooked salmon!

Plate of seasoned and cooked salmon!

What you'll need

• Baking sheet
• Small bowl
• Spoon or fork for mixing

Ingredients 

• 1/2 teaspoon of onion powder
• 1/2 teaspoon of garlic powder
• 1/4 teaspoon of cayenne pepper
• 1/4 teaspoon or more of paprika 
• 1/4 teaspoon of cumin
• Salt and pepper to taste 

Directions

1. Place the salmon scale side down on a foil lined baking sheet.
2. Preheat the oven to 450F degrees.
3. Combined all the ingredients minus the salmon in a small bowl and mixed together with a fork.
4. Sprinkle the seasoning mixture evenly across the entire fish. 
5. Place in the oven for 12 - 15 minutes or until fully cooked. 
6. Remove from the oven and enjoy.

Since this weeks recipe was menu planning in action we made these 6 different recipes together and have NO left over ingredients!

• Gluten Free Corn Muffins
• Colorful Fruit Salad
• Butternut Squash Bibb Lettuce Salad with Avocado Dressing
• Vegetable Soup with Buffalo
• Mushroom Casserole
• Salmon with a Dry Rub

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

Menu Planning In Action!

This week was feast week and also our last class for the next two weeks so people can enjoy their spring breaks! For our feast class we are applying what we learned last week about meal planning. Don't remember meal planning? Check it out here!

This week we made 6 different recipes (salmon is not pictured below).

Since this week is menu planning in action we wanted to show how you can plan your meals to use all of the left over ingredients from one meal to create another meal. We were able to create six different recipes to feed 25 people all with $150. The best part is we had no left over ingredients! Everything was used in the other recipes.

This week we made:

• Gluten Free Corn Muffins
• Colorful Fruit Salad
• Butternut Squash Bibb Lettuce Salad with Avocado Dressing
• Vegetable Soup with Buffalo
• Mushroom Casserole
• Salmon with a Dry Rub

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!