Recipe: Sweet Maple Green Beans

Mmmmm...few summer vegetables are more delicious and healthy than fresh green beans. They're also easy to grow, so if you've got a hankering to try your hand at gardening, green beans are a great place to start!

This recipe makes a special treat out of green beans that the kids will absolutely love. Sautéing green beans in butter and maple syrup makes them tender, sweet and delicious.

Sweet Maple Green Beans

(Photo credit: Wikipedia)

Ingredients:

2 cups green beans
2 tablespoons butter
3 tablespoons maple syrup
Salt and pepper

Directions: 

• Steam green beans until starting to soften. 
• Melt the butter in a pan over medium heat. 
• Add the maple syrup and green beans saute for a few minutes. 
• Add salt and pepper to taste and serve warm.
• Makes a great side dish for a potluck or barbecue!

Recipe: Roasted Asparagus Penne With Parmesan Garlic Butter

Mmmm...enjoy the spring flavor of asparagus in this simple and tasty pasta dish. Dressed with a quick butter and garlic dressing to let the flavor of the oven-roasted asparagus shine through, this dish couldn't be simpler - or more delicious! Serve with a crisp white wine such as a Riesling or Pino Grigio.

Roasted Asparagus Penne With Parmesan Garlic Butter
(Serves 4 -6.)

Ingredients:

1 bunch fresh asparagus, cleaned and cut into 1 inch pieces
3 tsp olive oil
1 pkg (8 oz) penne pasta
1 Tbsp sesame seeds
2 Tbsp butter, room temperature
1 garlic clove, minced
1/4 cup fresh grated Parmesan cheese
2 Tbsp fresh chives, chopped
salt and black pepper to taste

Directions:

• Preheat oven to 400 degrees.
• Put a big pot of salted water on the stove, and bring to a boil.
• While waiting for the water to come up to a boil, put asparagus on baking sheet, drizzle with the 3 tsp olive oil, sprinkle with salt and pepper, and use your hands to coat the asparagus pieces throughly.
• Put the asparagus in preheated oven for 10 to 13 minutes or until just starting to get a few specks of golden brown - don't let them get too soft or turn dark brown.
• During this time, cook the pasta until al dente; drain well, put back in the pot, cover, and keep warm.
• Check the asparagus; it should be almost ready to come out.  But, just before you remove the asparagus, sprinkle the sesame seeds over and put back in the oven just for 30 seconds to 1 minute, or until you can smell the sesame seeds; remove and set aside.
• Get out a big serving bowl and put the butter and garlic in and smash together with a fork until smooth and garlic is incorporated, then add the Parmesan cheese and mix again until combined.  
• Now pour the warm pasta into the bowl with the garlic-cheese-butter mixture and mix until pasta is coated, then pour the asparagus into the bowl, scraping in all the oil from the baking sheet, too.
• Toss, sprinkle with chives, taste for seasonings, salt and pepper if necessary, and serve warm.

Recipe: Marshmallow Peanut Butter Popcorn - Gluten-Free

Introduce them to this one, and your kids will forget all about feeling "deprived" of gluten! This gluten-free snack makes a great dessert that will keep everyone happy on movie night, and you won't have to worry about whether there is any hidden gluten in it. Whip this one up as a special treat from time to to time, and no one will complain about missing their favorite candy or cupcakes!

Ooey Gooey Marshmallow Peanut Butter Popcorn - Gluten Free
(Serves 4-6.)

Popcorn (Photo credit: jayneandd)

Ingredients:

12 cups popped popcorn
1/2 cup butter
3/4 cup brown sugar
20 large marshmallows (gluten free)
1/4 cup peanut butter

Directions:

• Put the popped popcorn in a heat-resistant bowl; set aside.
• Put the butter, brown sugar, and marshmallows in a large pot over low heat and cook, stirring frequently, until marshmallows are melted. Add the peanut butter and continue stirring until the peanut butter dissolves - remove from heat.
• Pour the hot marshmallow mixture evenly over the popcorn, tossing several times to coat evenly.
• You can butter your hands and form popcorn into small balls for a simpler serving idea - the kids would love to help!

Recipe: Down South Chess Pie

If you've never had a chess pie, you're in for a real treat! As with most delectable desserts, of course it consists mostly of butter and sugar, but once in a while it's okay to indulge. Chess pie is a classic Southern dessert somewhat similar to a pecan pie, but without the pecans. Give it a try sometime for a special occasion, and you won't be disappointed!

Down South Chess Pie

Ingredients:

Chess pie. (Photo credit: Wikipedia)

1/2 cup butter, melted
1 1/2 cups sugar
1/2 cup brown sugar
1/2 tsp salt
1 1/2 tsp vanilla extract
3 eggs, beaten lightly
1/4 cup milk
1 Tbsp plain white cornmeal
1 unbaked pie crust

Directions:

1. Preheat oven to 425 degrees. Set unbaked pie crust in a 9 inch pie pan and crimp edges.
2. In a bowl, mix together butter, both sugars, salt, and vanilla.  In a separate large bowl, beat the eggs, then to the eggs add in the sugar mixture; stir to combine.
3. Add milk and cornmeal to the bowl; stir to combine.
4. Pour this mixture into unbaked pie crust in pie pan.
5. Bake in preheated oven at 425 degrees for 10 minutes, then turn heat down to 300 degrees and continue to bake pie for 40 to 45 more minutes or until pie is golden brown.

Remove and let sit at room temperature for 10 minutes before serving.

Recipe: Bourbon Black Strap Pecan Pie

Nothing says Louisiana like a good old-fashioned pecan pie, but the distinctive flavors of bourbon and black strap molasses in this version will make it a treat your taste-buds are not likely to forget! Like most pecan pie recipes, this one is pretty simple to prepare - just remember to make it ahead of time, as it will need to have time to cool and set before it's ready to eat.

Bourbon Black Strap Pecan Pie

Ingredients:

 (Photo credit: Wikipedia)

3/4 cup black strap molasses
3/4 cup brown sugar
1/2 cup light corn syrup
4 Tbsp unsalted butter
1/4 tsp salt
3 eggs, beaten
1 tsp vanilla extract
1/4 cup bourbon
1 1/2 cups pecan halves
1 unbaked 9 inch pie crust

Directions: 

1. Place oven rack in the middle position of oven. Preheat oven to 350 degrees.
2. Flour a work surface, lay pie crust out, and roll until smoothed out, then gently place in 9 inch pie pan, crimp edges and set aside.
3. In a saucepan, put the molasses, brown sugar, corn syrup, butter, and salt. Set on stove burner on medium heat. Stir mixture until butter is melted and sugar is dissolved.
4. Turn heat up and bring mixture to a gentle boil; let boil undisturbed for 1 minute.
5. Remove immediately from heat and pour into a bowl; set aside to cool to room temperature.
6. When the molasses/sugar mixture is cooled, add the beaten eggs, vanilla, and bourbon, whisking to combine.
7. Add the pecans and fold in with a spatula or large spoon.
8. Pour the mixture into the pie crust.
9. Bake in preheated oven until the filling is set, about 55 to 60 minutes.
10. The pie is done when the crust is golden brown, the filling is dark in color, the edges are solid, and the center doesn't jiggle a lot when you give the pie pan a wiggle.
11. Remove and cool completely at room temperature before serving.

Recipe: Grated Horseradish Tossed Skillet Potatoes

You'll never think of potatoes as bland again after you try this zesty take on fried potatoes! Healthy horseradish, garlic, and yogurt add an unexpected tang to regular old potatoes in this unique side dish.

Grated Horseradish Tossed Skillet Potatoes
(Serves 2-4.)

Ingredients:

 (Photo credit: Wikipedia)

4 medium Yukon Gold potatoes, scrubbed
4 Tbsp butter, clarified (directions below)
2 garlic cloves, minced
1 piece fresh horseradish, peeled and finely grated (about 1 tsp)
2 Tbsp Greek yogurt
salt and pepper to taste
freshly chopped parsley for garnish

Directions:

• Put the potatoes, whole, into a large pot of salted water, bring to a boil, turn heat down and cook at a gentle boil until knife tender (not fork tender) for about 7 to 9 minutes.
• Remove potatoes from pot and let cool, then cut into thin slices.
• While potatoes cool, put butter in a small saucepan over medium-low heat, melt and let bubble and foam up.  Remove from heat and skim off the white foam from the top and discard. Pour the clear butter that's left into a large heavy skillet over medium-high heat.
• When butter sizzles, add the sliced potatoes.
• Season potatoes with salt and pepper and fry potatoes until browned and crispy, about 10 minutes, flipping as needed;  Add the garlic 1 minute before the potatoes are done, and gently toss to combine and heat.
• Remove the skillet from heat when the potatoes are ready, then add the horseradish and the yogurt.  Turn gently with a spatula to combine, but don't break up the potatoes.
• Season again if needed with salt and pepper, then top with chopped parsley. 
• Serve hot as a side dish, or a unique breakfast idea.

Recipe: Chocolate Banana Campfire Bundles

Just as campfire cooking doesn't always have to mean beans & franks, campfire dessert doesn't always have to mean s'mores. (Although if you like s'mores, go for it!)  But this recipe will blow the pants off even the fanciest s'more - with marshmallows, chocolate, AND peanut butter, your kids will never want to go  back - except for more...of this! You'll like it too - it's simple and easy, and with minimal cleanup since the foil packets serve as the dish.

Chocolate Banana Campfire Bundles

Ingredients:

1 banana per serving
1/4 cup chocolate chips or chocolate bar, cut up
2 Tbsp peanut butter chips
1/4 cup miniature marshmallows
1/2 Tbsp cold butter
heavy duty aluminum foil, one square per banana

Directions:

1. Peel the bananas, then slice each banana lengthwise.
2. Place a pat of butter (about 1/2 Tbsp) on a sheet of foil.
3. Lay banana halves on top of the butter and cover with the remaining ingredients.
4. Wrap tightly inside the foil and place on hot campfire coals for about 3 to 5 minutes. 
5. Use a heavy set of tongs to remove package from the fire.
6. Open carefully and eat with a spoon in the foil packet. Makes one per person.

Campfire Recipe: Fire Fried Trout With Lemon Mustard Sauce

There's nothing more satisfying than settling down to a meal that you not only prepared, but caught yourself! If you like to fish, this is a great way to prepare your fresh catch over the campfire. Just bring along a cast iron skillet and a couple of everyday ingredients that will elevate your catch from the simple to the sublime, then revel in the results of your skills as a hunter - and a chef! :-)

Fire Fried Trout With Lemon Mustard Sauce
(Serves 4.)

Cleaned trout. (Photo credit: Wikipedia)

Ingredients:

4 fresh trout, cleaned and patted dry
1/3 cup milk
1/2 tsp salt
1/2 cup flour
3 Tbsp oil for frying
3 Tbsp butter for frying
2 Tbsp butter for sauce
2 tsp Dijon mustard
1 tsp parsley flakes
2 Tbsp lemon juice

Instructions:

1. In a shallow pan, mix together milk and salt.
2. In another shallow pan, put the flour.
3. Dip the trout first in the milk, then dredge in the flour; set aside.
4. Put the skillet over fire, add oil and the butter for frying and heat skillet until it sizzles.
5. Add trout to hot pan and fry until crispy and flaky; remove fish from skillet to platter.
6. Add the remaining 2 Tbsp butter to skillet to make sauce, stirring in the mustard, parsley flakes, and lemon juice, letting the mixture come to a boil, stirring constantly.
7. When sauce has thickened a bit, remove the skillet from the fire.
8. Pour sauce over the trout and serve immediately.

Recipe: Roasted Asparagus Penne Dressed With Parmesan Garlic Butter

Get creative with this tasty summery pasta recipe featuring the fresh sweet taste of roasted asparagus simply dressed with butter and Parmesan cheese - yum! Your dinner guests will think this gourmet meal took hours, but it's actually really simple and easy.

Roasted Asparagus Penne Dressed With Parmesan Garlic Butter
(Serves 4 to 6.)

Ingredients:

1 bunch fresh asparagus, cleaned and cut into 1 inch pieces
3 tsp olive oil
1 pkg (8 oz) penne pasta
1 Tbsp sesame seeds
2 Tbsp butter, room temperature
1 garlic clove, minced
1/4 cup fresh grated Parmesan cheese
2 Tbsp fresh chives, chopped
salt and black pepper to taste

Directions:

• Preheat oven to 400 degrees.
• Put a big pot of salted water on the stove, and bring to a boil.
• While waiting for the water to come up to a boil, put asparagus on baking sheet, drizzle with the 3 tsp olive oil, sprinkle with salt and pepper, and use your hands to coat the asparagus pieces throughly.
• Put the asparagus in preheated oven for 10 to 13 minutes or until just starting to get a few specks of golden brown - don't let them get too soft or turn dark brown.
• During this time, cook the pasta until al dente; drain well, put back in the pot, cover, and keep warm.
• Check the asparagus; it should be almost ready to come out.  But, just before you remove the asparagus, sprinkle the sesame seeds over and put back in the oven just for 30 seconds to 1 minute, or until you can smell the sesame seeds; remove and set aside.
• Get out a big serving bowl and put the butter and garlic in and smash together with a fork until smooth and garlic is incorporated, then add the Parmesan cheese and mix again until combined.  
• Now pour the warm pasta into the bowl with the garlic-cheese-butter mixture and mix until pasta is coated, then pour the asparagus into the bowl, scraping in all the oil from the baking sheet, too.
• Toss, sprinkle with chives, taste for seasonings, salt and pepper if necessary, and serve warm.

Recipe: Sweet Blueberry Almond Bars

These tasty streusel-like bars are a great dessert or a yummy snack. Fresh-ground almond flour gives a lovely nutty flavor to these bars, which include the healthy benefits of both nuts and fresh blueberries, as well as cinnamon. These make a tasty on-the-run snack, and the kids will like them too!

Sweet Blueberry Almond Bars

Ingredients:

Almonds (Photo credit: Shelby PDX)

1/2 cup blanched almonds, toasted and ground fine
1 3/4 cup all purpose flour
1/2 tsp salt
1/2 tsp ground cinnamon
3/4 cup plus 2 Tbsp confectioners sugar, divided
1 1/4 stick unsalted butter, at room temperature (organic if possible)
1/4 tsp pure almond extract
1 lb fresh blueberries
1 orange, zested

Directions:

• Preheat oven to 350 degrees and line a 9x13 baking pan with parchment paper; or butter the pan, dust with flour, and shake out excess.
• Toast almonds on baking sheet in 350 oven for 10 to 15 minutes, shaking often, until golden brown; then put in blender or food processor and grind until fine.
• Put flour, ground almonds, salt, and cinnamon in a bowl and set aside.
• In mixing bowl put 3/4 cup plus 1 Tbsp sugar and butter, and mix with beater until light and fluffy.
• Add almond extract and continue beating until just blended.
• Slowly add flour mixture, mixing with beater on medium until crumbly texture develops. 
• Remove 1 cup of crumbly dough from bowl and set aside.
• Press remaining dough into a crust just on the bottom of the baking pan.
• In a bowl, toss together the blueberries, orange zest, and remaining 1 Tbsp sugar; arrange evenly over the dough in pan.
• Take 1 cup of crumbly dough that was set aside and sprinkle over blueberries evenly.
• Bake in preheated oven at 350 degrees for 30 to 35 minutes or until golden brown.
• Remove and let cool in pan for 10 minutes.
• Cut into squares when cool.

Superfood Recipe: Buttery Peanut Soup

While this one may sound a bit strange at first, if your kids are fans of peanut butter, it may quickly become a family favorite! This is also a good option for those looking to include more Omega 3s in your diet - especially if you don't like fish. Both peanuts and milk and butter from grass-fed cows contain high levels of this important fatty acid. Try this simple soup, and add some good fats back into your diet! (Be sure to use only natural peanut butter for this recipe - the kind with only peanuts and salt in it - not the fake kind full of sugar and hydrogenated oils - these are awful for your health, and they won't dissolve well in this recipe either.)

Buttery Peanut Soup
 
Ingredients:

2 Tbsp organic butter (from grass-fed cows if you can find it)
1/4 cup onion, finely diced
1/3 cup celery, finely diced
1 Tbsp flour
2 cups whole milk (from grass-fed cows; preferably organic and non-homogenized)
3/4 cup organic chicken or vegetable stock
1/2 cup natural peanut butter
1/4 tsp salt

Directions:

• In large saucepan over medium heat, add butter, onion, and celery, and cook, stirring, until vegetables soften, about 4 minutes.
• Sprinkle in flour and stir to combine.
• Slowly add milk, stirring constantly.
• Slowly add stock, stirring constantly.
• Keep stirring until mixture thickens, then remove from heat.
• Scoop about 1/2 cup of soup from saucepan and put into bowl; add peanut butter and mix until combined.
• Pour peanut butter mixture back into saucepan, stirring to combine.
• Salt to taste, adjust as needed for flavor.
• Serve warm with a sprinkling of crisp fried bacon, crunchy sprouts, or chopped peanuts.

Superfood Recipe: Salmon Timbale

This superfood recipe is super easy! It's a great use for leftover grilled salmon (which never seems as good by itself the next day), and incorporating fresh eggs from pasture-raised poultry, and butter from grass-fed cows will add even more healthy Omega-3's into this simple but company-ready recipe.

Salmon Timbale

Ingredients:

2 Tbsp butter (from grass-fed cows if possible)
1/4 cup fine bread crumbs
1/3 cup fish stock (or chicken stock)
1/3 cup milk
1 cup cooked salmon, chopped
1/2 tsp parsley, chopped fine
2 eggs, lightly beaten

Directions:

• Preheat oven to 350 degrees, and butter a small casserole dish.
• In saucepan, melt butter over low heat, then stir in bread crumbs and fish stock.
• Add remaining ingredients one at a time, slowly stirring constantly until creamy and hot.
• Remove from heat and pour into casserole.
• Set casserole in roasting pan filled with hot water and put into preheated oven.
• Bake for 20 to 25 minutes or until firm and eggs are completely set.

Recipe - Mock Noodles & Cheese

This tasty variation on a popular comfort food cuts down on the carbs by substituting spaghetti squash for pasta. Depending on your diet, you may wish to use half & half or even whole milk in place of the cream, but if you're on a diet that allows full-fat versions, this should be a guilt-free splurge. I've got a great big spaghetti squash sitting in my kitchen right now - I'm thinking we've now got a great use for it! :-)

Mock Noodles N Cheese

(Photo credit: famfriendsfood)

Ingredients:

1 spaghetti squash
4 Tbsp unsalted butter
2 cups heavy cream
1 garlic clove, grated
2 cups freshly grated Parmesan
1 cup cheddar cheese
2 Tbsp chopped fresh parsley

Directions:

• Preheat oven to 375 degrees.
• Cut spaghetti squash in half lengthwise and scoop out the seedy part.
• Put a little olive oil on the exposed cut part and set cut side down on a baking sheet; cook in preheated oven for 35 to 45 minutes or until fork tender.
• Remove, let cool slightly, then flip over and pull "spaghetti strands" out of squash using a fork; put spaghetti strands in a large bowl; cover to keep warm and set aside.
• Put 2 Tbsp of the butter in a saucepan over medium heat, stirring until melted.
• Slowly drizzle in the cream, whisking as you add and cook, stirring, for 2 to 3 minutes.
• Add the garlic, stir, then, while stirring, start adding the cheese, continually stirring with a big spoon in a 'figure 8' until all cheese is added and blended well. 
• Add the parsley and stir.
• Pour the cheese sauce over the warm spaghetti squash "noodles" and toss to combine.  Taste for salt and season if necessary.  Serve with a sprinkle of Parmesan cheese if desired.

Cooking with Fats & Oils - Healthy Tips

Many people have become familiar with the foods to eat that improve health (organic fruits and vegetables, lean grass-fed meats, etc.), but how we cook the food can be just as important. With so much conflicting information about cooking oils and which fats are "good" and which are "bad," it can be quite difficult to know which ones to use and which ones to avoid. A commenter on this blog recently brought up this issue, so I thought it would be a good time to clarify this here, since oil is used in many forms of cooking, no matter what type of food you are preparing.

Image via Wikipedia1.  Canola oil
(I am listing these in order of popularity, not in order of what are actually the best for you.) Canola oil is a very popular oil, with some mainstream health "experts" claiming that it has the ability to lower the risk of heart disease.  The oil is low in saturated fat, high in monounsaturated fat, and offers fairly good fatty acid composition when compared to some other oils.

Canola oil is commonly used in sauting, salad dressings, as a marinade and even in low temperature stir frying.  It has a bland flavor, due to its extensive processing to prevent rancidity.  This also makes it popular because, unlike other oils, this one won't interfere with the taste of your meal. Properly stored, it can remain shelf-stable for several years.

The problem is, canola (formerly called rapeseed oil) is a highly processed oil, meaning that your body is not really equipped to dispose of it properly. Although it was touted for a long time as a "healthy" oil, recent discoveries have shown it is not necessarily so, and many people in the alternative health community (including myself) have become wary enough of its possible long-term disease potential to stop using it. (For more information on refined/processed oils, visit http://www.jonbarron.org/natural-health/nl110307/good-bad-healthy-fats-oils and scroll towards the bottom, to the section entitled "Refining.")

Image by @kevinv033 via Flickr2.  Olive oil
Olive oil offers a very distinct flavor with plenty of heart healthy ingedients.  The oil is rich in monounsaturated fat, helps to lower cholesterol levels and reduce risk of cancer.  It's also rich in antioxidants and has a very long storage life (a year or sometimes more, if stored properly - in a cool place, away from light).

Even though it can be used in cooking, it's the healthiest when uncooked, such as with a salad or dipping sauce.  When you use it with cooking, you should heat it on low to medium temperatures, making sure to avoid high heat, which can change its structure, destroying some of the healthy benefits.

3.  Butter
Butter is one food that has been around for many, many years.  Butter tastes good, and offers sources of Vitamin A and other fat soluble vitamins such as E, K, and even D.  Butter is also made from natural ingredients and is typically not very chemically or artificially processed. However, as the chemicals an animal consumes are concentrated in its fat (including the butter made from its milk), it is important to buy organic when it comes to butter.

You can use butter with cooking, baking, or as a spread.  It is more stable than most vegetable oils, so it can be used for sauteing, but do try not to let it get too hot, as this will destroy some of the vitamins. You can also use it in creamy sauces, marinades, baked dishes, or even bread. Butter should be kept refrigerated most of the time. Refrigerated (or even frozen) it can keep very well for quite some time, but should be wrapped well to prevent it from taking on outside odors.

4.  Margarine
Margarine was first introduced as an alternative to high fat butter.  When it was first created, it was touted as the best thing since sliced bread. We have since learned that margarine is made almost entirely of processed trans fat, a substance that we now know raises bad cholesterol (along with a host of other health problems), and is one of the unhealthiest substances you can eat. Recently margarine has been dropping in popularity, and we would never recommend using it for any purpose.

Other Bad Cooking Oils:
Corn, Safflower, Sunflower, Cottonseed, Peanut, and Soybean are other fairly popular cooking oils that we don't recommend. All of these are highly processed, and thus are not body-friendly (see Canola above). Also many of them have a very unhealthy Omega-6/Omega-3 balance..

Image via WikipediaOther Good Cooking Oils:
Coconut, Walnut, Avocado, and Rice-Bran oils are some good ones you can try for cooking (besides Olive Oil and Butter, mentioned above). Coconut oil is very stable, keeps very well, and has quite a few health benefits. (Plus it tastes yummy, which is why I love it!)  Go for the extra-virgin, and store in a cool dark place tightly covered. Fresh coconut oil should have a mild coconutty taste. If it doesn't have any taste, it is no longer fresh and probably shouldn't be used. Avocado and rice-bran oils are good choices for high-heat cooking as they are very stable.

When it comes to cooking with oils, there are several healthy choices at your disposal.  There are many more than what is mentioned here, although the ones above are the most popular, and we have listed some of the best ones. Eating healthy involves cooking healthy food - which is where your cooking oil really can be important.


(For more on the good, the bad, and the ugly of fats and oils, check out this comprehensive article: http://www.jonbarron.org/natural-health/nl110307/good-bad-healthy-fats-oils.)