Leftovers Recipe: Potato Corn Chili Fritters

This tasty recipe puts a brand new twist on mashed potatoes, while doing double-duty: using up both the leftover potatoes and corn.

It's simple, easy, and deliciously different - your family won't even recognize it as leftovers!

Potato Corn Chili Fritters
(Makes 14-18 fritters.)

Ingredients: 
 
4 cups mashed potatoes
2 eggs, beaten
1 cup corn (cooked)
1 tsp finely chopped green onion or chives
pinch chili powder
salt and pepper to taste
1/2 to 1 cup flour (more or less to form consistency desired)
Peanut oil for frying

Directions:

• In a bowl, put the potatoes and the eggs and stir until well blended.
• Mix in the corn, onion, and chili powder; taste and season with salt and pepper if desired.
• Add flour gradually, mixing as you add until you get a dough consistency that holds its shape well enough to stick together when you press it into a spoon.
• In a large heavy skillet, put enough oil in so you have about 1/2 inch; put the heat on medium-high, and heat until sizzling.
• Firmly scoop a heaping tablespoon full of batter, pressing and forming with your fingers until the dough sticks together, then push off into the hot oil.  Cook for about 2 or 3 minutes until golden brown, then flip gently and cook the other side for about 2 to 3 more minutes or until golden brown.
• Remove to a paper towel covered cooling rack, salt if desired, and allow to cool slightly before serving.
• Serve with ketchup, mustard, or other dips.

Creative Ideas for Using Up Traditional Holiday Leftovers

Holidays always leave us with a ton of leftovers. I guess when you feed a house full of guests, you just get left with a heap of food.  It's not entirely a bad thing, but sometimes it's hard to feel all creative about food that you just spent twelve hours cooking. Well, it is time to regroup and recharge, and rethink the typical leftover redoes. How do you turn holiday leftovers into something fun and exciting to eat? Here are a few ideas to help you get started on the path to cleaning out your refrigerator without boring your family.

Shift Cultures

Turkey enchilada casserole ingredients. (Photo credit: Wikipedia)

If your holiday dinner was the classic American feast, your table was filled with turkey or ham or lamb or beef, green bean casserole, stuffing, bread, cranberry sauce, sweet potato casserole, corn, cauliflower, and just about everything else imaginable. Instead of just reheating the same dinner over and over again in exactly the same ways, with exactly the same flavors, why not shift your culture a bit and try something a little bit outside of what you're familiar with.

Chop up your ham or turkey and mix it with some mashed potatoes, wrap it in a little wonton and make your very own Polish perogies. Spice up your leftovers with classic Italian seasonings and recreate them into soups, salads, casseroles or salads with a Mediterranean flavor.  Get out your soy sauce, sesame oil, and turn your leftovers into Asian inspired dishes. Squeeze some lime, chop cilantro, and grab the tequila to marinate your leftover turkey to use in a simple Mexican inspired wrap. Use leftover bread and make a wonderful bread pudding using English inspired recipes.

Shift States

In order to get really creative with your leftovers, all you have to do is shift states.  No, not continental states, but science states. Remember learning about solids, liquids, and gasses when you were in science class? Yes, those states. For instance, you can transform a solid ham bone into a delicious stock for a bean and zucchini soup. You can also use that stock to cook rice or steam some vegetables. Your once-solid ham bone has now been changed into a liquid and a gas...and it never tasted better. Don't forget the frozen state. Puree your cranberry orange relish in some orange juice and turn it into frozen treats or ice cubes for drinks.

(Photo credit: Wikipedia)

Or, if you want to get super creative, and you have some small children at home, you can combine flour and your leftover mashed potatoes to make a mashed potato play-dough. Not only is it fun to mold, it is absolutely non-toxic, and, yes, edible.  It's one of those things that, although it doesn't really get eaten, the leftovers are put to a good use: keeping the kids busy. So, once again you have shifted the state of your leftovers; this time from a food to a toy!

Shift Your Beliefs

When you have a bunch of leftover food, the only way to really enjoy it during the constant reappearances is to totally rethink what the food is.  You have to forget that the potatoes are potatoes, for instance, and think instead that they are a thickening agent, or play-dough!  Turkey can be pureed, too, and turned into a pate if you like, and even used to stuff deviled eggs.

Even desserts can be rethought.  If you are fortunate enough to have leftover pecan pie, think about scooping out the filling into a sauce pan and melting it down.  Then whisk in a good balsamic vinaigrette and pour it hot over a spinach and bacon salad.  All the ingredients are there; they just needed to be re-imagined.

If you want to use up your leftovers quickly and creatively, all you need to do is think about where your food is and where it can go. Your leftovers may need some creative seasoning. They may need to be transformed into different physical states.  Get creative, get cooking, and help your leftovers reinvent themselves this week!

Recipe: Perfect Holiday Brussels Sprouts

Merry Christmas! Here is a last-minute recipe for those Brussels sprouts you were trying to figure out what to do with for dinner tonight....

Brussels sprouts are one of those perfect veggies for a holiday dinner. They add some healthy green to the table, are very simple to prepare, and can be done in many delicious ways. This is a variation on my favorite way to serve Brussels sprouts.

Roasting them in the oven adds a lovely caramelization, without letting them get mushy - which ruins them in my opinion. Balsamic vinegar and cranberries bring out their natural sweetness, and pecans add a nice crunch. Even those who don't like Brussels sprouts may find themselves coming back for more of these! Enjoy!

Perfect Holiday Brussels Sprouts
(Serves 4.)

(Image courtesy of Mister GC at FreeDigitalPhotos.net.)

Ingredients:

1 lb fresh Brussels sprouts, washed and halved
2 Tbsp olive oil
2 Tbsp good balsamic vinegar
2 Tbsp chopped pecans
1/2 cup dried cranberries

Directions:

• Preheat oven to 400 degrees and lightly coat a large baking sheet with cooking oil.
• In a large bowl, whisk together the olive oil and balsamic vinegar, then add the prepared Brussels sprouts to the bowl and toss to coat well.
• Dump the Brussels sprouts out onto the baking sheet, cover loosely with a sheet of tin foil, then bake in preheated oven for 10 minutes.
• Remove tin foil, stir Brussels sprouts around, and return to oven for another 10 minutes or until the Brussels sprouts are lightly browned, turning sprouts over at least once during this baking time.
• Dump hot Brussels sprouts out into a large bowl, add the pecans and cranberries and toss to combine. Serve immediately.

Recipe: Healthy Fudgey Brownies

I'm sure you'll be busy on Friday with all the cooking and guests arriving, gifts being unwrapped, etc.. Luckily desserts are easy to make ahead, so you can get these out of the way now. Brownies are a great holiday treat, and this healthy version includes applesauce, which can be tricky for cakes, since it can make them too heavy, but is perfect for dense, chewy brownies. If you're looking to cut calories a bit this year, try this healthier version of everyone's favorite chocolatey dessert.

Healthy Fudgey Brownies
(Makes 12 to 16 small brownies.)

(Image courtesy of PANPOTE at FreeDigitalPhotos.net.)

Ingredients:

1/2 cup flour
2 Tbsp unsweetened cocoa
1/4 tsp salt
1/4 tsp baking soda
2 oz unsweetened chocolate, chopped
1 Tbsp unsalted butter
1 cup firm-packed light brown sugar
1 large egg
1 large egg white
6 Tbsp unsweetened applesauce
1 tsp vanilla extract

Directions:

• Preheat oven to 350 degrees. Line a 9 inch square baking dish with parchment paper, making sure you leave plenty of paper sticking out of the dish.
• In a bowl, stir together the flour, unsweetened cocoa, salt, and baking soda until well combined; set aside.
• In a large heavy saucepan over low heat, melt the unsweetened chocolate and butter together, stirring constantly, until smooth; remove and let cool.
• Once cooled, add the brown sugar, egg, egg white, applesauce, and vanilla extract to the saucepan, stirring until nice and smooth, then add the dry ingredients to the saucepan and stir until mixed well.
• Pour the mixture into the prepared baking dish and bake in preheated oven for 22 to 25 minutes or until the brownies shrink away from the sides of the baking dish.
• Remove the baking dish to a rack and let cool completely before lifting the brownies out using the edges of the parchment paper. Then peel the paper back and cut the brownies into squares to serve.

Keeping Your Healthy Intentions This Christmas

Christmas is often the holiday when we say we're going to focus on family, but our intentions keep getting lost. It's busy. It's hectic. There's not enough time to get it all done. Etc. Etc. Etc.

If this sounds like your family, it's time to take back the season and stick to your good intentions. It's not impossible. It's not even that hard. Let's take a look at several issues we struggle with during Christmas and see if there might be a solution or two.

Expense

(Image courtesy of fantasista at FreeDigitalPhotos.net.)

This issue makes the top of the list because it often colors the rest of the celebration before we can even get our plans underway. Everything seems alright until the money starts to disappear. All our good intentions to stay focused on family and fun start to fade away when money gets tight.

There is only one solution - budget. Perhaps a budget seems like too much work, but it's the only way to keep the focus where it belongs. You will have to spend some time with paper, pencil, and possibly make some hard choices, but it will be worth it, trust me.

Create a budget that won't just postpone the pain. This means put a limit on ALL spending, including the credit cards. To avoid the January surprises, you may even want to pull together some envelopes with spending cash designated for gifts, food, drinks, decorations, donations, and whatever you need for your Christmas celebration.

A budget specifically set for each individual item not only helps rein in spending, but it also helps eliminate that last minute spending spree because you forgot if you took care of X, Y, or Z.  Plan your budget like you plan your Christmas dinner menu. Be precise in your budgeting and you will find it relieves a lot of stress, giving you time and energy to focus on what you wanted to - family and fun, remember?

Exercise

No, you are not going to focus on losing weight during Christmas. Instead, you want to think about staying active every day and enjoying some active play time with your family and friends.

Some of the stress you feel during the holidays is due to the fact that you are putting your health on a back-burner. You may be eating too much of the wrong foods and skipping exercise because you're too busy. Whatever the reason, you should never omit exercise from your daily routine, especially during the holidays!

Even if you can't make it to the gym or spend an hour on the treadmill, you can stay active. Several short walks a day will help clear the mind and get the blood pumping. You will burn a few calories, but most importantly you will lift your spirits. It's amazing what a little boost in those endorphins, the feel good hormones, will do for a person.  (Check out our Fun Ways to Exercise blog for a quick (under 15-minute) workout each week this month!)

And, don't forget the family! If spending more time with your family is part of what Christmas is all about, then a little play goes a long way toward that goal, too. Exercise to feel good, but make exercise fun to include your kids. Before the day gets too busy, get outside and have a game of tag. Shoot some buckets. Get a game of field hockey going. Do somersaults. Rollerblade. Ride your bike. Snowshoe. Build a snowman. Whatever you can do to be active and have some laughs will get you well on the way to your goal of spending time enjoying your family this Christmas.

(Image courtesy of start08 at FreeDigitalPhotos.net.)

Entertainment

You've got your budget set and you have lots of ideas to stay active and healthy. But, there are going to be times spent inside, too. Of course, you'll be gathered around the table during some of the Christmas season enjoying delicious meals and sharing stories. This is all wonderful because your goal is to connect with your family, but how you spend your time is important.

One great way to make your moments together count even more is to plan activities that involve the whole family working together on projects. These can be simple crafts like creating handmade gifts or decorations to share, to larger scale projects like cooking and serving dinner at a community shelter or church.
If your family is musically inclined, you may want to join a caroling group, church choir, or band. Maybe you would like to help decorate the church. Your town may have a youth group that pitches in and decorates the store windows or city hall.

Give some thought to what you, your family, and your community needs and figure out a way to help get those needs met. Gift trees are popular to help get gifts for families who can't afford to buy gifts. Food drives are another easy to organize an event that your family could do. Plan a movie night at your local theatre and ask attendees to bring a new toy to give to kids spending Christmas in a hospital or away from home. There are lots of ways you can do good deeds and find lots of entertainment for your family at the same time.

Having a happy holiday often means finding a balance between a busy schedule, tight budget, and family fun. You can do it all, but it takes planning, a few strategies, and lots of love. Merry Christmas!

Recipe: Hearty Granny Smith Stuffing Casserole

Stuffing is always a great addition to a holiday party table - especially if you're on a budget. Since it's mostly bread, you can save some dough, while keeping your guests happy with the comforting holiday flavors everyone enjoys and expects this time of year. This variation includes tart apples, celery, onions, and of course sage, providing great holiday flavors in casserole form perfect for parties and potlucks!

Hearty Granny Smith Stuffing Casserole
(Serves 6-10.)

Ingredients:

1 loaf hearty bread (multi grain), toasted lightly then cut into 1 inch cubes
4 Tbsp butter
2 onions, diced
4 stalks celery, diced small
1/2 tsp salt
1/4 tsp black pepper
2 Granny Smith apples, cored and diced small
2 cups chicken broth
1 cup fresh chopped parsley
1/4 cup fresh chopped sage
2 large eggs, whisked well

Directions:

• Heat oven to 400 degrees. Get out a large casserole dish and coat the insides all over with butter or oil.
• In a large pot over medium heat, add the butter, stir until melted, then add the onion, celery, salt, and pepper, cooking and stirring until both are softened; about 7 or 8 minutes.
• Add the apples, stir and cook for 2 more minutes.
• Add the broth, stir and bring to a gently rolling boil, then remove from heat.
• Put the bread cubes in a large bowl, add the apple-broth mixture from pot into the bread cubes, add the parsley and the sage, and toss well to combine, making sure all the bread is moistened.
• Drizzle the beaten egg over the bread mixture and toss well to distribute egg throughout mixture.
• Spoon into casserole, put on cover, and bake in preheated oven for 15 minutes, then uncover and bake for an addition 5 to 10 minutes or until stuffing browns slightly and pulls away from the sides of the casserole.
• Remove from oven and let sit for 3 to 5 minutes. Serve warm.

Recipe: Mini Crust-Free Spinach Quiches

Easy to eat, delicious, and perfectly sized, these mini quiches are great for holiday parties. You won't have to mess with crusts, and they will also be palatable for your gluten-free guests. They are also easy to make ahead, and can be served at room temperature, so you can make them the day before, then just let sit out for 30 minutes before guests arrive, and you'll be free to enjoy the party!

Mini Crust-Free Spinach Quiches
(Makes about 3 dozen mini quiches.)

(Image courtesy of piyato at FreeDigitalPhotos.net.)

Ingredients:

1 box (10 oz) frozen chopped spinach, thawed, drained, and water squeezed out
3 strips bacon, diced
1 cup finely diced onion
1/4 tsp black pepper
1/8 tsp ground nutmeg
1 container (15 oz) ricotta cheese
2 cups shredded Italian blend cheese
3/4 cup freshly grated Parmesan cheese
3 eggs, beaten

Directions:

• Preheat oven to 350 degrees. Prepare mini muffin tins by spraying with cooking oil.  Be sure to spray the tops of the pans, too.
• In a large skillet, fry bacon until crispy, then remove with slotted spoon to a paper towel covered surface.
• Leave bacon drippings in skillet over medium heat, add the onion and cook until softened.
• Add to the skillet, the spinach, black pepper, and nutmeg and cook, stirring, until moisture cooks away.
• Remove from heat and add bacon to skillet, stirring to combine; set aside and allow to cool.
• In a large bowl, put the ricotta, Italian cheese, Parmesan, and the eggs, and stir until combined well.
• Make sure the spinach is cooled, then spoon the mixture into the bowl with the cheese and stir together.
• Fill the muffin cups with this mixture about 2/3 to 3/4 full.  You'll have about 3 dozen mini quiches depending on how full you fill the cups.
• Bake in preheated oven for 25 to 30 minutes or until solid and slightly browned and pulling away from the edges.
• Remove and let sit at room temperature for about 5 minutes, then tip out onto a cooling rack. If they don't come right out, just take a thin knife and slide it around the cup to release the quiche.
• Serve warm or room temperature.

Fun Frugal Foods for Your Holiday Party Platter

If you have ever hosted a holiday party, you know how difficult it can be to please everyone on your list. There are so many different expectations, likes and dislikes, that it can almost seem impossible to plan for all your guests' preferences. But this can be done and your budget doesn't have to suffer. Let's take a look at a few ideas for providing your guests with the foods they love while staying within your budget.

Plenty of Special Little Choices 

(Image courtesy of Apolonia at FreeDigitalPhotos.net.)

If you have a lot of people coming over for your holiday meal or party, this is one of the easiest ways to ensure that you please them all.  Providing a wide variety of food in small portions is the perfect way to please them all.  Finger foods, hors d'oeuvres, cheese trays, fruit plates, vegetables with dip, and the like are perfect for a party that is all about nibbling and mingling.  However, a holiday party requires a special touch. If you are familiar with tapas, this might be a good time to search for recipes specifically served for these 'small bites' parties.  You'll get a lot of ideas for delicious dishes to serve, both hot and cold. 

Now is the time to rethink some of your classics. You can dress up your pinwheel recipes with over-the-top ingredients for your holiday party.  Rather than use ham and Swiss cheese, choose smoked salmon, arugula, and Gruyere cheese, for instance.  Wrap diced honeydew melon in pancetta and broil for a surprising bite.  Make tiny meat and vegetable bundles inside thin layers of fillo dough. Spoon spiced shrimp into Romaine lettuce leaves. Those are just a few ways to turn familiar appetizer foods into something special and enticing for your guests.

Be sure to have more than enough little serving plates set all over the room so your guests can sample a few bites, walk away, sample another couple dishes, and keep moving.  Guests are bound to set their plates down often, so just be ready with more.  Keep the food interesting with a lot of variety and no one will feel they didn't get what they wanted to eat. This is also great for conversation because everyone is anxious to talk about the tasty item they discovered over on the other side of the room.

The Potluck Makes a Comeback

A wonderfully old-fashioned way to both host a holiday party and make sure you please your guests is to throw a potluck. This is one way to ensure that the dishes you serve will be what your guests will want to eat.  Because, after all, your guests are bringing their favorite dishes! Here you are, providing your guests with bragging rights to their great-grandmother's plum pudding recipe while, at the same time, pleasing your guests tastes and keeping your budget under control. If that sounds sneaky, it's not. Everybody knows the score! Your guests will love providing their favorite dish just as long as you provide the place and the basics for the meal.

When you issue the invitation, keep it casual. Say something on the order of; “You're Invited to a Holiday Potluck,” then explain that you want them to bring a favorite dish of theirs.  Also, let them know to keep their dish small since everyone will be bringing something so you'll have more than enough for everyone. This keeps them from going overboard making way more food than is needed. Be sure to ask what dish they are bringing so you can orchestrate the meal at least a little. You don't want an endless supply of gelatin salads or pinwheels and no sweet potato casserole or veggie tray, for instance.

This is also a great way to start conversations between people as they find their favorite dishes and talk about the recipe. You can also ask your guests to bring recipe cards if they would like to share.  Perhaps you could gather the cards and put them together in a book for your guests as a little Thank You gift for coming and sharing in your potluck party.

(Image courtesy of rakratchada torsap
at FreeDigitalPhotos.net.)

Capture Their Attention With Comfort Foods

When planning a party, you naturally want to please everyone's taste buds.  And what's more pleasing than comfort foods?  Building comfort foods into your menu helps you make sure there is something that everyone likes. Comfort foods are generally inexpensive, can be prepared with ease, and are recognized and loved by most everyone.

Think of your classic comfort foods and you'll usually think of cheesy macaroni, green bean casserole, wild rice mushroom bake, and maybe some creamy mashed potatoes. A fragrant sage stuffing is another food that just makes you go 'ahhhhhh.' 

Whatever your comfort food, if you decide to include one or more with your meal, just have it match the style of the dinner.  For instance, if you are serving a variety of 'small bites' for your meal, go ahead and make the comfort food, but instead of making it in a big casserole, create tiny bites in mini-muffin tin cups. Tiny bites of sage stuffing will match the finger food style of the party but still offer the comfort you and your guests are craving.

When you are trying to please a lot of people, there are three main options you have for making sure everyone is satisfied even when you have a limited budget. Offer a lot of choices in the 'tiny bites' style, host a potluck, and finally include comfort foods that satisfy most everyone.  Your job as host is to make sure your guests are well fed and happy.  With these options, you can tweak your menu and style in ways that will have your guests very pleased indeed.

Recipe: Easy Cheddar Cheese Snack Ball

Cheese balls are practically a must at any holiday party - but they are surprisingly easy and affordable to make, despite their high price at the store.

This simple recipe has plenty of zesty, cheesy flavor, but it only contains a few ingredients, and it will look great on your holiday table - without costing you much at all!

Easy Cheddar Cheese Snack Ball

Ingredients:

2 pkgs (8 oz each) cream cheese, room temperature
8 oz. finely shredded Cheddar cheese
1 tsp lemon juice
2 tsp Worcestershire sauce
1 Tbsp finely grated sweet onion
1/2 cup crushed pecans or other nuts

Directions:

• In a large bowl, put all the ingredients (except nuts) and smash with a fork or a pastry cutter until well blended.
• Roll the mixture into a ball (or into two smaller balls) then roll in the nuts and pat down to make sure they stick.
• Wrap in plastic and refrigerate for an hour so flavors blend.
• Remove about 15 to 20 minutes before serving so it softens just enough to make it easier to spread. You don't want it to get warm, just a bit softer.
• Serve on a platter with crackers or fresh vegetables, and put a cheese knife alongside.

Recipe: Broiled Bacon Bundled Walnut Stuffed Dates

There's something about stuffed dates that just says "fancy." They're delicious stuffed with everything from nuts to goat cheese, and these are no exception! Your guests will be wowed by this simple but exquisite recipe, and you will enjoy the simplicity of this perfect holiday party appetizer - just 3 relatively inexpensive ingredients. (Budget shopping tip: Buy the dates and walnuts in bulk to save a bit of dough. Freeze the rest for future use - both can be used in a variety of tasty baked goods such as muffins, cookies, and more.)

Broiled Bacon Bundled Walnut Stuffed Dates
(Makes 12 appetizers.)

Ingredients:

12 large dates
12 walnut halves
4 slices lean bacon, cut into thirds (so you have 12 pieces)

Directions:

• Get out a broiler pan and set the oven rack about 6 inches below broiler element. Turn broiler on to preheat.
• With a small paring knife, make a little slice into each date (remove the pit) and put a walnut half in, squeezing the date around the walnut.
• Wrap a piece of bacon around the date and stick a toothpick through.
• Repeat with each date until all are used up.
• Arrange the bundles on the broiler pan and place under preheated broiler. Leave oven door slightly ajar, and broil for about 9 or 10 minutes, turning several times, until bacon is crispy.
• Remove to a paper towel covered plate and let sit for a few minutes to cool slightly.
• Remove toothpicks if desired, and serve warm.

Holiday Party Budget Busters

Everyone knows there are some things that just blow your holiday budget out of the water. If you know what these things are and plan for them ahead of time, they can be avoided and your budget can remain intact - leaving more money for those important holiday gifts. But the trick is identifying and then stopping these budget busters before they happen. Let's take a look.

Poor Planning

(Image courtesy of Apolonia at FreeDigitalPhotos.net.)

When you don't spend enough time planning for your event, you may end up running around at the last minute trying to fill in for things you've forgotten.  If this means more food, it usually means prepared food from a deli or caterer, which means a lot more money spent than originally planned. On the other hand, spending too much time planning can also result in over spending. If you go over and over the menu, you are bound to keep adding more food. If you review the guest list over and over, you'll start second guessing yourself, which usually means adding more people, not removing any. A lack of planning as well as too much planning are both bad for the budget.

Unexpected Guests

When people show up unexpectedly at your party, it's a strain on the budget you set.  Pulling up another chair to the table and filling another plate definitely produces a burden. The best way to keep your guest list accurate is to include an RSVP on the invitation. Of course, there are bound to be a couple guests who forget or ignore the RSVP, so be sure to word your invitation properly so the RSVP is taken seriously.  If you have guests who haven't responded, simply give them a call.  Another issue may be a misunderstanding with the invited guest. Be clear if you intend your guest to bring a guest of his or her own. Your invitation should state EXACTLY who you wish to attend the party.  If there could be any confusion about who is invited, state the obvious.  For instance, if you're throwing a party for grownups only, make sure the invitation states that kids are not invited. Don't leave room for confusion on the invitation.

(Image courtesy of Ron Bird from FreeDigitalPhotos.net.)

Big Dreams

Paging through glossy magazines featuring designer parties is a fun pastime, but not a good basis for your holiday party.  If you start dreaming about throwing a designer-style party, your budget will never catch up. Keep your dreams in check and reasonable when you are planning your party and your budget and bottom line will appreciate your diligence. However, when you're dreaming big, you can  grab a couple ideas from those designers.  Choose some unique decorations or recipes and include them in your budget version of the fancy party.  You can add a lot of flare with just a few touches from that big dream.

Shopping Fail

Once your party is planned, you'll need to shop for food, decorations, gifts, and whatever you may need.  Heading to the store without doing some research first will result in spending way more money than you need to, or intend to.  Paying full price for any or all of the items you need will put a serious dent in your budget, and is so unnecessary.  With all the coupons and sales this time of year, there's no reason to over pay.  Go online and check the deals for your local area.  Shop early so you have enough time to shop around.  Waiting for the last minute will surely result in making hasty choices and spending way beyond your budget.

Hosting a holiday party can be fun and festive without breaking the budget, but only if you avoid these pitfalls.  Simple errors like these can create a stressful situation instead of a delightful holiday celebration. Now that you know what to avoid, go ahead and plan that perfect holiday party!

And be sure to check back later this week, as we'll  be sharing some budget-friendly but delicious holiday recipes over the next couple of weeks.

Recipe: Homemade Holiday Cranberry Orange Muffins

The ugly stepchild of Thanksgiving leftovers is the cranberry sauce. After the gravy, mashed potatoes, and turkey sandwiches, soups, and other creatives are gone, you find the cranberry sauce still sitting at the back of the fridge.

Never fear! There are actually lots of ways to use up this special leftover side dish - such as these delicious, festive, and surprisingly healthy muffins! Oats and cranberry orange relish give these muffins plenty of fiber, texture, and flavor, without too much sugar. These are also great for a quick leftover breakfast the next day.

Homemade Holiday Cranberry Orange Muffins

Ingredients:

 (Photo credit: Wikipedia)

1 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 tablespoons light brown sugar, firmly packed
1 cup quick cooking oats
1 egg, beaten
2 tablespoons butter, melted
1/3 cup evaporated milk
3/4 cup cranberry orange relish, use leftovers

Directions:

• Preheat oven to 425 degrees and prepare muffin tin with paper cups or grease and flour.
• In a large bowl, stir or sift together the flour, baking powder, baking soda, and salt. 
• Add the brown sugar and oatmeal and stir until well combined.
• To the dry ingredients, add all the remaining ingredients, stirring until the dry ingredients are just moist, don't over stir.
• Fill the muffin cups about 2/3 full. 
• Bake at 425 degrees for 12 to 15 minutes or until golden brown on top.
• Remove from oven and let cool slightly, then remove muffin cups to a cooling rack to cool completely.

Leftovers Recipe: Easy Cream And Salsa Turkey Enchiladas

This recipe makes it easy to use up those last few scraps of turkey. You're probably tired of turkey sandwiches and turkey soup by now, so why not shake things up a bit and add some Mexican flavor? These are super fast and easy to put together, so they work great for a quick meal when you don't feel like cooking (and who does, after last week??)...

Easy Cream And Salsa Turkey Enchiladas
(Serves 6-8.)

Ingredients:

3 cups leftover turkey, shredded
2 cups sour cream
2 cups shredded sharp Cheddar cheese
2 Tbsp chopped green onion
1 teaspoon salt
1/3 cup vegetable oil
12 corn tortillas
1 jar (16 oz) good salsa (your favorite)

Directions:

• Preheat oven to 350 degrees and lightly oil a 9x13 baking dish.
• In a large bowl, mix together the turkey, sour cream, cheese, onion, and salt.
• Heat oil in a large skillet over low heat. Put a tortilla in and fry until hot and browned slightly, turn and fry the other side, then put on plate, cover with foil, and fry second tortilla.  Continue until all tortillas are fried, making sure to keep foil on them all to keep them warm and moist.
• Lay a tortilla on a work surface and spoon turkey mixture in the middle, the length of the tortilla, then roll up, and lay in baking dish seam side down. Continue until all 12 tortillas are filled and rolled and in baking dish.
• Pour salsa evenly over the top then put in oven and bake, uncovered, for 20 to 25 minutes or until hot and bubbly.
• (Optional: remove from oven and add more Cheddar cheese on top, then bake 5 more minutes or until the cheese is melted.)

Orchestrating The Repeat Meals: How to Plan for All Those Leftovers

When you are counting on leftovers to make your meals for the next day or two, it is important to actually try to shoot for certain dishes, ingredients, and the amounts you'll need to produce your meals. Here are some great reminders so you can plan for the leftovers you need for the meals after the feast is over.

Plan to Increase Your Production

Stuffing. (Photo credit: Wikipedia)

You know it is going to happen. Certain leftovers disappear faster than others, some even before they get a chance to cool off in the refrigerator. If you know this is going to happen, because it's happened year after year, then plan ahead. Assume your family will gobble up what they have in the past, and just make more. That way you can put away enough for your leftover meals and you and your family can help themselves to the rest.

If one of your favorite casseroles is scalloped potatoes and ham casserole, and the ham seems to disappear into sandwiches the day after the feast, then by all means, make a bigger ham, or even two smaller hams.  Since you have the oven going anyway, why not cook two; one for your holiday dinner and one for leftovers.  That way your family can devour the leftover ham and you'll have another supply to turn into your casserole.

When the stuffing disappears from the turkey the first night, it can be disappointing the next day when you're looking to make those wonderful deep fried cheese stuffing sausage balls.  So, while you're working on one batch of stuffing for the bird, make a second batch and put it in a casserole dish. You'll now have enough stuffing leftover for your treat the next day.

Plan to Have the Right Extras

Along with the amount you need to create meals with your leftovers, comes the actual ingredients you'll need to put your favorite leftover meals together. Not all flavors work well with others, and not all ingredients compliment certain dishes. If you plan out the meals you want to prepare with your holiday leftovers, you can tweak the dishes themselves so they fit in with your plans.

Thanksgiving leftovers! (Photo credit: Wikipedia)

For instance, if you want to fill the freezer with little stuffed muffin cups, you'll have to decide what you want to stuff them with.  A simple mixture of chopped turkey and stuffing will mean you need leftovers of both. Not only will you want enough turkey and stuffing, but you'll need to consider the type of stuffing you make for your holiday meal.  Will it work in your stuffed muffin cups?  If you're making an apple walnut stuffing, or an oyster stuffing, it may not be the right ingredient for your stuffed muffin cups.

You can see how planning how your dishes will translate into your leftover meals is important. If cranberry citrus glazed pork tenderloin is on the menu the following day, you will want to be sure to have cranberry orange relish on the menu. If you're choosing between corn or broccoli for your holiday meal, and cheesy broccoli soup is on the menu the next day, then by all means choose the broccoli.  Of course, if you plan on making corn chowder, too, then make corn along with the broccoli and you'll have what you need for your leftover meals.

If you don't plan your leftover dishes ahead, there is no guarantee that you will actually have any of the leftovers there when you need them for your next dish.  Or, you may be looking at your marshmallow, brown sugar, walnut, and maple syrup sweet potato casserole and realize that your plan to make savory sweet potato soup just went out the window.  Yes, casting the players for your holiday meal means planning the right amount, and the right type.  This will help ensure that the repeat performances are big hits, just like the original!

Low-Carb Recipe: Perfect Pumpkin Soup

I hope you had a great Thanksgiving, and enjoyed a wonderful time with family and friends! Now comes the less fun part: dealing with all those leftovers!

We can all come up with lots of things to do with leftover turkey, but what about that extra can of pumpkin that you didn't use for the pie? Here's a simple recipe that will warm you up and satisfy your craving for something warm, spicy, and savory that you can make in a jiffy for a quick supper tonight after being on your feet in the kitchen all day yesterday.  Keep in mind that this soup is rich and meant to enjoy in small portions, not large bowls, although you may find it hard to resist. :-)

Enjoy!

Perfect Pumpkin Soup

1 Tbsp olive or coconut oil
1 small onion, sliced
2 cloves garlic - chopped or grated
1 Tbsp grated fresh ginger
1 Tbsp ground coriander seed
1 tsp ground cinnamon
1/4 tsp ground nutmeg
pinch cayenne pepper
1/2 cup dry white wine
1 can (15 oz) pumpkin puree
2 cups chicken or vegetable broth
1 cup half-and-half or cream

Directions:

• In a large soup pot, combine oil and onion over medium heat and cook until soft.
• Add the garlic and ginger and cook, stirring, for 1 minute, then add the other spices, and stir together.
• Pour in the wine, and stir, cooking for 1 minute.
• Add the pumpkin puree and broth, stir and cook until heated through, about 4 or 5 minutes.
• To make soup smooth, remove from heat and let cool slightly, then pour into food processor.  Blend until smooth, then return to pot. (Or use a stick blender if you have one.)
• Put soup pot on low heat and bring back up to hot, but do not boil.
• Remove from heat and pour in half-and-half, stir, and taste for salt and other seasonings and add more if desired.  You may also add a touch of sugar if you like to bring up the sweetness level. Cover and let stand 5 minutes so flavors blend well.
• Serve warm with garnishes like roasted pumpkin seeds, crispy bacon crumbles, a dollop of yogurt or sour cream, and chives or parsley.
• You can easily double or triple this recipe for a larger crowd.  You will need to process it in several batches in the food processor if you do.

Recipe: Apple Harvest Citrus Sangria

This is the perfect, warming adult beverage for sipping while preparing a lovely Thanksgiving feast with friends and family! (Or just any cool fall or winter evening for that matter.) :-) 

Warming spices and fall flavors give this sangria a taste of the holidays you can enjoy all winter long - and it's beautiful enough for any special occasion!  Make the day before, and you'll have plenty to drink when the guests arrive. (Please drink responsibly.)

Apple Harvest Citrus Sangria

(Photo credit: Wikipedia)

Ingredients:

2 crisp red apples
1 750 ml bottle white wine
1/3 cup peach schnapps
1/4 cup brandy
1/4 cup agave nectar
1 orange, quartered
1 lemon, quartered
1 lime, quartered
2 cinnamon sticks
1/2 in. x 1/2 in. chunk of peeled fresh ginger
4 whole cloves
2 Tbsp sugar
1/2 tsp ground cinnamon              
ice
1/4 cup club soda

Directions:

• Wash, core, and chop up one of the red apples; set aside.
• In a glass bowl, stir together the wine, schnapps, brandy, and agave nectar, then add the chopped apple, orange, lemon, lime, cinnamon sticks, ginger, and cloves, stir and set in refrigerator at least 8 hours; overnight is fine.

To serve:

• Remove mixture from refrigerator and put a mesh strainer over a bowl and strain the mixture through; discard the solids.
• Wash and core the other apple for garnish; slice into circles, and then into crescents.
• On a little plate, mix the sugar and cinnamon together then lightly moisten the rims of the glasses you will be using and dip lightly into the sugar cinnamon mix.
• Put a couple of ice cubes into each glass; pour the strained sangria into the glasses until about 3/4 full, then add a splash of club soda to the glass, then place an apple garnish on each rim and serve.

How to Achieve Pumpkin Pie Perfection

You know it when you taste it.  It's probably ingrained in your DNA.  We're talking about pumpkin pie perfection. That warm spiced creamy goodness with the flaky crust that falls apart, except for that little bit of chewy edge that soaked up some sugary butter from somewhere deep inside the pie.  Buttery, sugary, warm and spicy, and with a tiny crunch... it all works together to coax those yummy sounds from you just like when you took your first bite way back when.

So, what happened?  For some reason, you got the passive gene for destroying every pumpkin pie you attempt.  When you pull your pie out of the oven, your family looks on in dismay.  It's time you showed them you can overcome this pumpkin pie failure.  After today, you will be well on your way to creating the perfect pumpkin pie you dream about - just in time for Thanksgiving!

Made from Scratch

Pumpkin Pie from a *real* pumpkin. (Photo credit: Wikipedia)

The first step to making pumpkin pie perfection is to start by using simple ingredients.  And do not think for a moment that a pre-made pumpkin pie will pass as homemade. None of the things you love about pumpkin pie translates to a packaged pumpkin pie you buy in the frozen food section or even in the bakery section.  If you want to serve up pumpkin pie perfection, take your time, do your research and begin at the beginning.

The pumpkin filling can be a little tricky if you're going to use a fresh pumpkin.  Be sure when you buy your pumpkin, that you get an actual 'pie' or 'sugar' pumpkin and not a jack-o-lantern.  Yes, there are actually pumpkins that are grown specifically for cooking with and making pumpkin pie. They are smaller in size, normally very round, and have a smoother, thinner skin than the carving pumpkin variety.

You can roast your sugar pumpkin or even steam it.  Either way, you just want to get it nice and soft.   Once you have you pumpkin soft, which means it's cooked, you'll be scooping out the good parts and putting it in your food processor to puree.  All pumpkin pie recipes start with a good pureed pumpkin.  The rest of the recipe is up to you and your family's preferences.  Experiment with the recipes you find to reach just the right combination of spices.  Using your own pumpkin puree allows for this tweaking of recipes, so have fun.

A homemade pie crust is easier to make than you might think.  With just a few ingredients, and the right technique, a pie crust can be made and rolled out in the time it takes to roast and puree the pumpkin.  Most pie bakers agree that once the crust is laid in the pie pan, stick it in the oven to pre-bake for a few minutes to prevent the crust from getting soggy on the bottom.  Your pumpkin pie filling will have a lot of moisture in it, so this little step can help make your crust as perfect as your pumpkin filling.

A can of pureed pumpkin. (Photo credit: Wikipedia)

Help From the Store

If, for some reason or another, you are simply not able to make the pumpkin pie filling from scratch, then by all means, choose canned pumpkin puree.  However, be absolutely sure you are NOT using the pre-flavored stuff;  the pumpkin pie filling.  You want to use only the pure pumpkin puree without any flavoring.  To this canned pumpkin puree you will be adding eggs, cream, and a heaping helping of warm spices.  Just plopping the contents of the can into a crust won't make a pumpkin pie worthy of any table.  Even if you were to use pumpkin pie filling, the stuff with the spices, if you dump it into a crust, it will have the texture and taste of something you just dumped into a crust.  In other words, canned pumpkin puree does not a pie make.

With regard to the crust, you have to decide whether you want to take a few minutes to throw around some flour and a few other ingredients and roll out a crust.  It really is that easy to make a pie crust.  However, if for some reason you find yourself unable or unwilling to put together a pie crust, then the store can help you out again.  Look for refrigerated or frozen crusts that require rolling out.  They tend to be a bit flakier than the ready-to-use crusts.  Of course, if you choose a frozen crust you will have to thaw it out, which takes about as long as it does to make a crust from scratch.  You'll have to see which works best for your situation.

The Trick to Perfection

(Photo credit: Wikipedia)

You might have heard there is no way to make a consistently perfect pumpkin pie. This is simply not true. Pumpkin pie perfection is more of an art than it is a science. Part of perfection in baking is in knowing your equipment. Some pans are a little thicker than others or don't hold heat well.  Glass pie pans bake differently than metal pie pans or ceramic pie pans. Ovens run at a slightly higher or lower temperature than what is shown on the dial or display. You have to know where your equipment stands before you can begin making consistent pies.  This means you will have to take the time to make a few test pies to see what works best. Use different pie pans and different oven settings, take notes, and decide what method turned out the best pies.  I don't think you'll have any trouble finding something to do with the 'rejects!'

One of the tricks many pie bakers swear by is to shut the oven off about two minutes before the end of the cooking time and let the pie sit in the oven for an additional ten minutes. This allows the internals of the pie to reach that critical temperature where they can solidify without the filling over-cooking or the crust burning.  An easy trick to avoid burnt crusts is to make an aluminum foil ring to fit over the crust edges on the pie pan and placing it on top of the pie once the crust has reached a nice golden brown color. This will slow down the browning process and eliminate that frustration when you know the filling isn't cooked but the crust can't take any more color.  Also, some say a small bowl of water placed in the oven beside a pumpkin pie helps to keep the surface from cracking, although I think the cracks look homey and quaint.

Perfection is not out of reach when it comes to making a pumpkin pie. Take your time, follow these simple instructions, and don't try to rush it along. Keep these things in mind and you will begin to develop the knack for pumpkin pie perfection just like you remember from long, long ago.

Low-Carb Recipe: Stevia Cranberry Relish

It's hard to believe it's already time to start planning the Thanksgiving meal! If you're trying to watch your carbs, Thanksgiving can be a challenging holiday - with all those mashed potatoes, rolls, pies, etc. While you don't have to give up all your holiday favorites, by cutting the carbs in some areas, you will be able to enjoy a healthier Thanksgiving meal without sacrificing your traditions.

Here is a good example of a delicious low-carb twist on that classic Thanksgiving requirement: cranberry sauce. Rather than loading your cranberries up with sugar, try this recipe - sweetened with the stevia herb, instead.

Please note that some stevia blends are mixed with sugar or artificial sweeteners, so pay attention to the ingredients, and avoid any that have artificial ingredients or more sugar than stevia. Also, stevia is actually much sweeter than sugar, so start with a small amount of sweetener, and add more to taste as desired.

Stevia Cranberry Relish

(Photo credit: Wikipedia)

Ingredients:

1/4 Cup Stevia Blend (add more to taste - making sure it is fully dissolved before adding more)
1 cup Dark Rum
1 lemon, zested
4 cups fresh or frozen cranberries
3/4 Cup chopped walnuts (or other favorite nuts)

Directions:

• Put Stevia Blend and Rum into a big saucepan over medium heat and bring to a boil.
• Add the lemon zest and cranberries, stirring, and bring back up to a boil, then quickly turn the heat down to low to bring it down to a simmer.
• Cover loosely and cook for 10 to 15 minutes, stirring several times during the cooking process.
• Mixture should be cooked down a bit; not too thin.
• Stir in the nuts, mix, and continue cooking on low for 2 minutes.
• Remove from heat and let cool, then refrigerate.
• Serve cold as a side with turkey, pork, or chicken.
• You can play with this recipe if you want, substituting other sweeteners or the rum with other ingredients.  If you eliminate the rum, just use 1 cup of another liquid, such as orange juice or even water. 

Recipe: Creamy Root Vegetable Harvest Bake

"Yummy" is the word that comes to mind to describe this recipe!  While it does contain some carbs, they are in the form of hearty winter vegetables, which are also packed with fiber and nutrition.

Obviously this is a rather rich dish, so if you're trying to watch your weight this winter, make sure to limit your portion size of this hearty side dish, and pair it with with some fresh green veggies, and clean protein like lean grass-fed beef. Eating healthy can be so delicious!

Creamy Root Vegetable Harvest Bake
(Serves 6-8.)

Ingredients:

2 Yukon Gold potatoes, scrubbed and sliced thin
1 turnip, peeled and sliced thin
1 rutabaga, peeled and sliced thin
1 parsnip, peeled and sliced thin
1 celery root, peeled and sliced thin
2 Tbsp butter
2 garlic cloves, minced
1 1/4 cups chicken broth
1 cup heavy cream
1 Tbsp chopped fresh thyme
1 pinch ground nutmeg
1 pinch cayenne pepper
salt and black pepper to taste
1/4 cup finely grated Parmigiano-Reggiano cheese, divided

Directions:

• Preheat the oven to 375 degrees. Coat a 9x13 inch baking dish with olive oil or cooking spray.
• Get out a large pot, fill with water and add salt, and bring water to a boil. Add the vegetables and cook uncovered for 3 minutes (you're just blanching the veggies, not cooking them.)
• Prepare large ice bath in sink.
• Dump veggies into a large colander or strainer, then immediately immerse the strainer of veggies into the ice bath for several minutes until veggies are cold - this stops the veggies from cooking further after being drained.
• Remove the strainer of veggies from ice bath and drain well.
• In a large skillet over medium-low heat, add the butter and garlic and cook for about 1 to 2 minutes or until garlic gets fragrant.
• Add the broth, heavy cream, thyme, nutmeg, and cayenne pepper, stir and continue cooking until mixture begins to simmer and thicken, about 5 minutes.
• Spread vegetables evenly in the prepared baking dish.
• Pour creamy mixture from skillet evenly over vegetables and sprinkle half of the grated Parmigiano-Reggiano cheese over the top.
• Cover the baking dish with aluminum foil, put dish on top of a baking sheet to catch any spills, and bake in the preheated oven for 40 to 45 minutes.
• Pull the rack forward from the oven, uncover the casserole and top with remaining Parmigiano-Reggiano cheese.
• Slide oven rack back into the oven and bake uncovered until top and edges of casserole are browned and bubbly hot, about another 30 to 35 minutes.
• Remove casserole from oven and allow to rest about 10 minutes before serving.
• Serve warm as a side dish or vegetarian main dish.

Getting Rid of Bad Carbs

If you are reading this, chances are you are curious about what all the hubbub is about 'good carbs'  versus 'bad carbs.'  You may be thinking of starting a low carb diet and want to know where the dividing line is.  You may even be wondering what specific foods contain bad carbs and why do you have to get them out of your pantry, refrigerator, and life? 

First a short lesson in Bad Carb 101 and then we'll get to the specifics.

The Basic Bad Carb Breakdown

Chocolate chip cookies. (Photo credit: Wikipedia)

Let me give you a quick review of what bad carb foods look like: bagels, muffins, bread, crackers, and pasta all made with white flour.  Of course, anything containing white sugar is on the list: cookies, cake, candy, pies, and some cereals.  Then we have the starches:  rice and potatoes.  Think 'white flour' and 'white sugar' and add 'starchy foods' and you have a general knowledge of bad carbs.  That's the simple explanation.  But there's more.

When we eat a lot of refined foods that have high carbs and low fiber, we are eating sugar.  Yes, carbs are sugar.  Sugar metabolizes quickly causing a spike in the bloodstream and allows us to quickly get a boost, and just as quickly get hungry again.  Why?  After the sugars enter the bloodstream, the pancreas releases insulin.  The insulin helps us to convert that sugar spike into instant energy and we feel a jolt or 'sugar high.'  Then, after our body has released enough insulin to counteract the 'sugar high,' we feel the CRASH. 

What happens next?  More sugar is craved to offset the CRASH, which could result in the shakes, fatigue, headaches, hunger, and cravings.  What cures these problems?  More sugar.  The cycle has begun.  This sugar roller coaster not only causes these physical reactions, but wreaks havoc on our internal organs and circulatory system.  You can only stop the cycle by eliminating the sugar in the first place.  But how did all this sugar (aka bad carbs) craving get started?

Many of us were raised with these foods because our families were stretching the dollar. The foods we refer to as 'bad carbs' tend to be cheaper.  We learned to love these foods and now we crave them - macaroni and cheese anybody?  Stacks of white bread and dinner rolls were common on most family tables.  It's a great food to stretch the meal a little further.  But, thankfully, times are changing.  We are returning to a time when we grew vegetables, ate mixed grain breads, and had fresh eggs for breakfast.  Eating these types of foods is exactly what a low carb, high fiber diet is all about.

Yes, you will need to give up the bad carbs, which are all the refined, processed foods that you currently find so convenient.  But, you will then fill the pantry and refrigerator with the good carbs that are higher in fiber and nutrients.  Once you make the decision and learn how to plan your meals and snacks, you'll find you don't even miss those bad carbs.  Here's where I can almost hear you say...

But How Will I Live Without My Carbs!

I know.  It's not easy to cut ties with those bad carbs.  Nor is it easy (at first) to see an alternative.  When you go to the drive-thru to get a burger, there often isn't a healthy alternative.  Just see how many organic grass-fed lean beef burgers with a multi-grain bun you can find at a fast food place. What do we get instead?  A suspicious processed product called a hamburger on white flour, sugar added, processed and refined bun.  These are the carbs we can't live without?  No wonder the obesity rates and correlating health problems in America have reached dangerous levels!

How will you live without your carbs?  The answer is; “You don't have to.”  The fact is, you will be eating carbs, but not the carbs that are responsible for the weight gain and health problems you've been concerned about.  Let's get down to the nitty gritty and check out your new direction.

Turning In a Healthier Direction

Making the decision to eat a low carb diet means you have to remove some (or most?) of the food you've been used to eating, and replace it with healthier alternatives;  namely good carbs.  Start by getting rid of the white processed breads and pasta made with white flour.  Replace these with multi-grain and whole wheat breads as well as whole wheat pastas.  Replace any white rice with long grain brown rice and wild rice.  Look for breads, pastas, rice, and bagels that are darker and denser because they are better for you than their 'enriched white flour' or other refined counterparts. 

There are some new specially made low carb breads on the market that are high in fiber which results in a lower 'net carb' per serving.  You'll even find low carb pita breads, multi-grain hamburger and hot dog buns, hoagie rolls, tortillas, crackers, and pasta.  Your new best friend in your low carb diet will be the nutrition label.  Get to know it very, very well.

 (Photo credit: Wikipedia)

Strive to get at least 5 to 6 servings a day of vegetables and 3 to 4 servings of fruit or berries in your low carb diet.  This recommendation will vary with whatever diet you are following, so use it as a guideline.  Of course, these servings should all fall within the 'good carb' category.  Adding at least 10 servings of dietary fiber each day will help you keep your carb count where you want it, and will keep you feeling full and satisfied.

Generally speaking, the darker, richer colored veggies, fruits, and berries are higher in fiber content which lowers the net carb count.  Steer your choices toward vegetables like spinach, kale, collards, mustard, broccoli, beet greens, tomatoes, cucumber, arugula, snap beans, celery, radishes, and asparagus.  For fruits and berries choose citrus and dark berries, but stay away from eating a lot of tropical fruits like banana and mango as they are quite starchy with very little fiber content. 

Do the research on fruits and vegetables and you'll learn you do have choices.  For instance, apples are high in carbs, relatively low in fiber, and very high in sugar.  Compared to jicama, also sweet and crunchy, which has a relatively low amount of carbs, is loaded with fiber, and very low in sugar.  Also (and here's why I read my nutrition data), jicama has 4 times the amount of vitamin C and iron as an apple.  Not a bad alternative!

Let’s not forget about nuts.  Almost all nuts, with the exception of cashews, will fit into your low carb diet.  Be sure to read the label if you are buying a mix, as many mixes include cashews.  Try to buy raw nuts.  You can always roast them yourself to bring out more of that nutty flavor.  Then, there are dried beans, lentils, and peas.  These foods do have a fair amount of good carbs which, at first glance, may not seem to fit in your daily carb limit.  But, don't forget the magic fiber!  Subtract the fiber from the carbs and you have a net carb count that is very respectable.  Eating some form of these food items (think hummus) may add about 10 grams of fiber per day and keep you safely in the low carb zone.

Living without those bad carbs in your life starts with a decision.  Have you decided to rid yourself of the unhealthy eating practices you have become accustomed to?  If so, I can tell you that you will feel better, and look better, than you ever have before!

Low-Carb Recipe: Garden Veggie And Ginger Beef Stir Fry

Stir fries work great for a low-carb diet, as they generally include lots of veggies and protein, without any heavy simple carbs - plus they make a quick and easy weeknight dinner. This one includes plenty of fresh veggies, along with tender beef and spicy ginger. if you want it spicier, you can add a minced chili or some red pepper flakes. This is traditionally served with rice, but if you're really trying to cut carbs, you can serve over lightly sauteed Chinese cabbage instead.

Garden Veggie And Ginger Beef Stir Fry
(Serves 4.)

Image Courtesy of KEKO64 at FreeDigitalPhotos.net.

Ingredients:

1 tsp soy sauce
1/4 tsp garlic powder
1/2 tsp ground ginger
1/3 cup water
1/4 cup frying oil
8 oz lean grass-fed beef, sliced thin
1 cup carrot, cut into thin strips
1 bell pepper, sliced into thin strips
1 small onion, sliced into thin strips
2 cups broccoli, small florettes
8 oz fresh mushrooms, sliced
Cooked brown or wild rice, optional

Directions:

• In a small bowl, put the soy sauce, garlic powder, ground ginger, and water, and mix together; set aside.
• Heat 1/2 the oil in wok or large frying pan, when hot add beef and stir, cooking quickly; remove beef.
• Put remaining oil in wok and add the carrots, cook for 1 minute, stirring, then add the remaining vegetables and cook, stirring often, until vegetables soften slightly.
• Pour in the soy sauce mixture you made earlier, stir, reduce heat, and cook for another minute until hot and bubbly.
• Remove from heat, add beef back into the mixture, and stir.
• Serve over cooked brown rice or wild rice if desired.

Low-Carb Recipe: Tomato Mushroom Chicken Skillet

This simple but tasty recipe is great for those on a low-carb diet, as well as those who need to avoid gluten. Breading the chicken with almond flour eliminates grain from the meal, while still allowing the chicken to brown nicely. This one is easy to throw together, but has a lot of nice flavors along with healthy veggies (good carbs) and protein.

Tomato Mushroom Chicken Skillet
(Serves 4.)

Ingredients:

2 to 3 lb organic or naturally raised chicken parts
salt and pepper
1/4 cup almond flour
3 Tbsp light oil, for frying
1 can (28 oz size) diced tomatoes
8 oz fresh mushrooms, sliced
1 garlic clove, minced
1  medium onion, sliced thin wedges
1/2 cup sliced black olives
1/4 cup soy Sauce 

Directions:

• Season the chicken well with salt and pepper.
• Coat the chicken completely with almond flour.
• Heat the oil in large heavy skillet and fry chicken until well browned; remove to platter as it browns, then add more chicken.  Don't crowd skillet.
• When all chicken is browned and removed from skillet, add the tomatoes, mushrooms, garlic, onion, olives, and soy sauce, stirring to combine.
• Arrange chicken pieces over the top of the ingredients in skillet.
• Cover the skillet with lid or foil and seal.
• Turn heat down to low and simmer gently for 40 to 45 minutes or until veggies are tender and chicken is cooked through.
• Serve by scooping veggies onto plates and topping with chicken.
• May add mixed green salad to plate before adding hot veggies on top.

Designing a Low-Carb Diet to Fit Your Needs

Often one of the hardest things to do when starting a diet is trying to decide what foods to target. You want to make sure that you get enough of the good carbs, but which ones and how much?  You know you need to eat the right types of carbohydrates, but is it just a guessing game?  And what about special health concerns or needs?

Some people mistakenly believe it is best to avoid all carbs and only eat from the other food groups for the entirety of their dieting life. This method is really only suggested as a means to kick-start a diet, such as the popular South Beach Diet.  In this diet, avoiding all carbs is a technique to stop the sugar/carb cravings.  You really shouldn’t do this longer than two weeks because your body does need carbohydrates to operate and be healthy.  In most cases, eating 'good carbs' during your low carb diet is the healthiest choice.

Image Courtesy of kittijaroon at FreeDigitalPhotos.net.

Of course, there are exceptions to the rules and you should follow your doctor's advice first over the advice of any diet book, or me for that matter!  Let's take a look at some of the issues that affect your decision to eat low carb, and what is involved in designing your personal program.

Celiac disease requires the elimination of wheat or wheat gluten. The 'good carbs' that are reintroduced as a part of a low carb diet would need to come from 'gluten-free' sources, such as brown rice, corn, or potatoes, to name a few.  The list of 'good carbs' in a low carb diet book may include whole grain bread and pasta, but for someone with this condition, it doesn't fit.  This is a whole separate topic, but I wanted to cover it briefly just as a heads up to discuss this diet with your doctor before laying out any kind of low carb diet.  Low carb diets and gluten-free diets can look similar, but there are definite differences.

Diabetes is another condition that requires special attention to the amount and types of carbs eaten.  A food that is high in carbs but not high in fiber will cause a spike in blood sugar levels.  This spike causes the pancreas to release insulin. The insulin helps to control the sugar levels in the bloodstream.  When blood sugar levels continually spike up and down, it causes damage to the body - heart and arteries included.  This is just another reason to consult your health care professional before proceeding with any diet.

Physically active people need carbs.  Many people who start low carb diets also start a rigorous exercise program, since they most likely chose to diet to lose weight.  Muscles are fueled by the carbs you eat.  Your muscles will use these carbs for energy.  Avoiding 'bad carbs' (simple carbohydrates), and eating 'good carbs' (complex carbohydrates), along with regular exercise, will give your muscles what they need to perform without adding to fat stores.  People who are very physically active, whether on the job or at play, need more carbohydrates to maintain the health of their muscles, but they still need to eat the right kind of carbs to stay healthy.  Even very active people will gain weight if they eat too many simple carbs and not enough complex carbs.  For a person who needs their muscles to function well (and who doesn't!) eating only 'good carbs' is the right thing to do.

Image courtesy of Dan at FreeDigitalPhotos.net.

So, what are 'bad carbs' and 'good carbs?'  To break it down simply, 'bad carbs' are found in refined flour and sugar products; think white bread, pastas, and sugary desserts.  Those are the easiest to understand 'bad carbs.'  (We'll cover these in more depth next week.) Complex carbohydrates or the 'good carbs' may include whole grain and multi grain breads and pastas, along with long grain and brown rice, wild rice, vegetables and greens that are high in fiber, along with some fruits and berries.

However, some low carb dieters also start out by avoiding what might be considered healthier choices; foods like bananas, corn, carrots, peas, sweet potatoes, and rice, for instance. These 'good carbs' are higher in sugar content.  See why it's so confusing?  And that's why you need to get all the information you can, consult your health care professional, and listen to your own body when starting a low carb diet.

Put simply, just about everyone can fit a low carb diet into a healthier eating plan, once you know what to eat, what to avoid, and what carbohydrates are right for your particular case.  With special health concerns or physical needs, this requires an understanding of how your body works, as well as a doctor-approved approach.  Then, after all that research, there's one thing you must never forget – MOVE!  All the healthy food in the world won't help you if you don't get your heart pumping and blood circulating.  Start today by selecting an easy to follow diet and exercise program and your body will thank you!

(Check out our Fun Ways to Exercise blog for weekly fun, effective workouts that won't take you hours to do.)

Recipe: Sweet Potato Swiss Chard Soup

This hearty but simple soup is packed full of the flavors of the fall harvest. With sweet potatoes, onions, and chard, you'll be in a fall veggie lover's dream with this easy and flavorful vegetarian soup! Just a few, simple, fresh ingredients make this a winner to make, and to eat. It's great as a side dish, or even as a main vegetarian course. Use chicken broth instead of vegetable broth for a different flavor as a non-vegetarian option.

Sweet Potato Swiss Chard Soup
(Serves 4 - 6 as a side dish.)

Ingredients:

1 large onion, coarse diced
1 Tbsp olive oil
1 garlic clove, grated
1 large sweet potato, peeled and diced
6 spring onions, chopped, include green tops
6 cups vegetable broth
1 lb Swiss chard, washed, trimmed, and coarse chopped
kosher salt and black pepper to taste

Directions:

• Put a big soup pot over medium heat, add the onion and olive oil and cook until onion softens, then add the garlic and cook for one minute more.
• Add the remaining ingredients to the pot, bring to a boil, then immediately turn heat to low and simmer gently for about 15 minutes or until the vegetables are all tender. 
• Taste and season with more salt and pepper as needed, and serve hot.

Recipe: Sweet Cider Red Cabbage Soup

I'm not sure if the origins of this recipe are Russian or not, but it seems a bit Russian to me.... It's a great fall dish, warming and sweet, and packed with the flavors of fall. The red cabbage gives it a beautiful color, and while it may seem to be out of your comfort zone when it comes to flavors, it's simple enough to take a risk on. This would be a nice side dish with a pork roast. Give this one a try, and see how this simple vegetarian peasant soup suits your palate.

Sweet Cider Red Cabbage Soup
(Serves 2-4.)

Ingredients:

1 medium size head red cabbage, shredded
1/4 cup chopped dates
1/2 tsp kosher salt
3 cups real apple cider (or apple juice)
1 cup water
1 regular size carrot, coarse grated

Directions: 

• In a large soup pot over medium-high heat, combine all the ingredients and bring to a boil. Reduce heat to low, put the lid on the pot, and simmer very slowly for 20 minutes, or until cabbage is very tender.
• Serve hot. 
• To balance the sweetness of this soup you may want to add a dollop of Greek yogurt to the top of each serving.

Recipes: Roasted Pumpkin Apple Soup

We're wrapping up our month of fall harvest soups with a week of soups on the sweeter side. After all, fall is when sweetness comes into its own! With sweet and tasty fruits and vegetables like apples, pumpkins, sweet potatoes, fennel, and cider at every turn, it's easy to find ingredients for making hearty fall vegetable soups this time of year.

Check out today's recipe for a great way to use up that sugar pumpkin you picked up on a whim at the farmer's market. This simple soup is sweet, spicy, smooth, and delicious - the essence of fall in a bowl!  And be sure to check back later this week for some more interesting soups on the sweet side!

Roasted Pumpkin Apple Soup
(Serves 2-4.)

(Image courtesy of tiramisustudio at FreeDigitalPhotos.net.)

Ingredients:

1 1/2 lbs of diced cooking pumpkin
1 large firm apple, peeled and diced
2 Tbsp cooking oil
1/2 tsp salt
1 tsp cumin
3 cups vegetable stock (or chicken stock)
1 cup whole milk

Directions:

• Preheat oven to 375 degrees and get out a large baking sheet.
• Put the pumpkin pieces, apple pieces, cooking oil, salt, and cumin in a large bowl and stir to coat very well; dump out onto the baking sheet and roast in oven fo4 45 minutes, or until pumpkin and apple are browned and soft. Stir with a spatula several times during the roasting time. Remove and let cool slightly.
• Scrape pumpkin/apple mixture (with all the oil and seasonings on the baking sheet) into a blender, add some of the vegetable stock and puree until smooth. Do this in batches if necessary, pouring each batch out into a clean soup pot as you go.
• When mixture is all pureed and in the soup pot, put over low heat and stir in milk. Heat just until hot, do not boil.
• Taste and add salt and pepper if needed.
• For a creamier soup, add the milk during the puree process along with the milk.
• Serve hot.