Eric’s High Protein Pancake Recipe

If you’re looking for a delicious, easy-to-prepare and healthy breakfast then try my high protein pancakes. Unlike traditional pancakes, which are made with flour, baking powder, milk, sugar, egg, salt and salad oil these pancakes are high in protein, fiber, complex carbs and omega-3s. As a matter of fact, I made them this morning in less than 20 minutes and the boys gobbled them up. Enjoy!

Ingredients
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 cup plain low or non-fat yogurt (I used Greek)
1 cup low or non-fat cottage cheese
2 tbsp ground flax seed
4 eggs

Directions
In a large mixing bowl, stir together the dry ingredients. Add yogurt, cottage cheese and well-beaten eggs; stir till combined. Bake on hot griddle at 325-350 degrees F until brown (approximately 4-5 minutes each side). Serve with your favorite fruit(s) or syrup. Makes about 20.

Eric’s High Protein Pancake Recipe2013-01-16T08:48:30-06:00

Homemade Bread Recipe: Grant Loaves

I love when my kitchen smells of fresh baked bread, especially on a chilly December day. Instead of picking some up at the grocery store or my favorite bakery I looked through our recipe books for the one titled Bread: The Breads of the World and How to Bake Them at Home by Christine Ingram and Jennie Shapter. It’s beautifully illustrated and has bread recipes from all over the world. I chose the Grant Loaf recipe for two reasons:

1. It calls for whole wheat flour so it’s hearty and healthy.
2. It requires no kneading and takes only a minute to mix.

Ingredients
12 cups whole wheat flour
1 tbsp salt
1 tbsp easy-blend dried yeast
5 cups warm water (95-100 degrees F)
1 tbsp brown sugar

Makes 3 Loaves
Note: I only had 6 cups of whole wheat flour so I halved the recipe.

Directions
1. Thoroughly grease 3 (in my case, 2) loaf pans. Sift the flour and salt together in a large bowl.

2. Sprinkle the dried yeast over 2/3 cup of the water. After a couple minutes stir in sugar and let sit for 10 minutes.

3. Make a well in center of flour and stir in yeast mixture and remaining water. The dough should be slippery. Mix for about 1 minute.

4. Divide among prepared pans, cover with oiled plastic wrap and let rise, in a warm place, for 30 minutes or until the dough has risen by about a third to within 1/2 inch of the top of the pans.

5. Meanwhile, preheat oven to 400 degrees F. Bake for 40 minutes or until the loaves are crisp and sound hollow when tapped on the bottom. Turn onto a wire rack to cool.


All of the dry ingredients.


Loaves are resting.


Just out of the oven. Hurry up and cool down. I’m hungry!

Homemade Bread Recipe: Grant Loaves2013-01-04T08:51:34-06:00

Thanksgiving Cranberry-Orange Relish Recipe

Cranberry-orange relish is side-dish I look forward to every Thanksgiving. It’s homemade, fresh and tart not like the sugary jellied sauce that slips out of a can onto a dish while still holding its shape. It has a distinctive flavor that beautifully compliments the other traditional holiday dishes. So let’s start with the main ingredient . . . cranberries. Did you know that the cranberry is Wisconsin’s official state fruit? Cranberries also have many health benefits. Hey, you knew that was coming. Raw cranberries are an excellent source of antioxidants that may help protect against heart disease, cancer and other diseases. They have moderate levels of vitamin C and dietary fiber. There is also continued research about its antibacterial effects on the body.

Making cranberry-orange relish truly is a family activity. Heather brings out her old cast iron grinder. As a matter of fact, I just looked at the grinder and it has a manufacturing date of 1902. Wow, there’s some history there! The kids enjoy adding the cranberries one by one and hearing the fruit pop as they turn the handle. It becomes an experience for all of us. We talk about where the fruit comes from and how it was grown. The kids are involved and use a device that doesn’t run on batteries. It may seem like such a simple recipe but I am thankful that my mother-in-law shared it with us. Enjoy and have a Happy Thanksgiving.

Ingredients
12 ounces cranberries
1 medium orange
1/2-3/4 cup sugar

Directions
Using a grinder or food processor, grind the fruit. Stir in sugar and mix well. Refrigerate several hours before serving. For a kick, try adding some ground ginger or ginger powder.

Thanksgiving Cranberry-Orange Relish Recipe2012-11-13T13:41:37-06:00

How To Pick Your Produce

The last time I read the nutritional information on a food label, there wasn’t a recommended daily allowance for pesticides. Now I’m not going to stand on my soap box and explain the myriad reasons why eating foods free of pesticides is safer and healthier for you and your family. There are numerous studies and articles. As a matter of fact, Environmental Working Group has compiled a list of the most contaminated fruits and vegetable called the Dirty Dozen. You can print it out and bring it with you to your favorite grocery store. Generally speaking, fruits and vegetables with thicker skins and peels were lower in pesticides. For example, onions, sweet corn, pineapples and avocados had the least pesticide residue of the fresh produce items and were at the bottom of the list. Whereas apples, celery and sweet bell peppers were at the top of the list.

Here are 3 easy tips to reduce pesticides in your produce.

1. Start your own organic fruit and vegetable garden. It can be as simple as a couple pots on your deck or patio. Carrots, lettuce and tomatoes are good starters. Also try some herbs like mint, rosemary and oregano. Looking for something larger? Identify a plot in your yard that gets plenty of sunlight and build some raised beds. Heather’s garden has grown to almost 1,000 sq feet. It didn’t start out that big, but she’s expanded it little by little every year. This year produced broccoli, spinach, radishes, yellow onions, green onions, celery, peppers (green, yellow and orange), cucumbers, zucchini, squash, kale, green beans, cauliflower, cabbage and garlic. I may have missed some, but you get the idea. Two things are obvious when we eat what we’ve grown. First, the food is fresher and tastes better. My kids love to help with the harvest and munch as they go along. Second, fresh produce lasts longer than what we buy in the store. Why? It hasn’t been sitting in crates in a warehouse for weeks before delivery to the store.

2. Shop in the organic produce section of your preferred grocery store. Better yet, go to Willy Street Co-op. In my opinion, they have superior produce for roughly the same price as organic foods in other stores. Is it more expensive? It depends on how you look at it. According to the Natural Resources Defense Council, Americans throw away roughly 40% of their meals. This translates to approximately “$2,275 a year for a family of four.”
*I was recently talking to a client about the “cost” of organic foods. Like me, she has a monthly food budget, so buying organic would help her to consume less. Sounds funny, but it makes for a great weight loss program.

3. Make food substitutions. Environmental Working Group also compiled a list of foods lowest in pesticides called Clean 15. So instead of buying organic potatoes buy regular sweet potatoes. Or buy regular sweet peas instead of green beans. The choice is up to you.

How To Pick Your Produce2012-10-29T21:10:32-05:00

Trick or Treat

Halloween is right around the corner! So it’s time to get out decorations, come up with fun costume ideas and decide what kinds of treats to hand out. Remember that “treats” don’t always need to be sweets and chocolates.

Here are some fun non-food ideas that children love:

kids stickers
temporary tattoos
themed adhesive bandages
coins
decorative pencils
box of crayons
fun-shaped erasers
homemade yarn bracelets
ghoulish accessories like creepy spider rings

My boys, Bruce and Kyle, also love sorting through their bags and baskets when we come back home. Of course, as a chaperone, I need my 10% :-) The milk chocolates go over here, the M&M’s over here, etc. Most importantly, we let our boys know that it’s okay to get rid of the hard candies like Tootsie Rolls, Jawbreakers, Rocky candies and lollipops. Not only are these brutal on the teeth, but they have no nutritional value. Sometimes our boys have come home with so much loot that they’re overwhelmed. In that case, limiting the number of houses they visit is a great idea. Hey, what a great idea! They still get to dress up, have fun and spend time with friends. And isn’t that what Halloween is all about?

Trick or Treat2012-10-23T13:29:46-05:00

Heather’s Chunky Salsa Recipe

With the anticipation of patchy frost this past weekend, we harvested the peppers and tomatoes. Much of the tomatoes were canned and some we used to make salsa. Heather combined a few different recipes and came up with her own. It turned out great!

Ingredients
6 lbs tomatoes, chopped
3 lbs tomatoes, diced
7 cloves garlic, diced
3 lbs yellow onions, chopped
2 1/2 lbs green and yellow peppers, chopped
1/2 lb frozen corn
2 Tbsp chili powder (we used mild)
1 Tbsp garlic salt
*1 Tbsp canning salt
2 Tbsp ground cumin
1 1/4 cup cider vinegar
1/4 cup lemon juice
1 Tbsp lime juice
1 cup cilantro, minced

Directions
In a large pot, on medium-high heat cook 6 lbs chopped tomatoes and garlic. Keep lid off to evaporate some of the water. Stir occasionally. Mash mixture after approx. 15 minutes. Add onions and continue to cook for 15 more minutes. *Note: Since Heather was going to can the salsa, she started heating the water bath. To the mixture add the 3 lbs of diced tomatoes (that will help make salsa chunkier), peppers, corn, chili powder, garlic salt, canning salt, cumin, vinegar, lemon and lime juice. After 15 minutes, add cilantro. Turn heat to low while loading canning jars. Heather processed her quarts for 30 minutes. Please consult a reputable canning protocol for canning details. Yields 6 quarts.

Heather’s Chunky Salsa Recipe2012-09-24T13:39:11-05:00

Eric’s Scrambled Eggs Recipe

Scrambled eggs are easy to prepare, an excellent source of protein, and another way to sneak in those veggies. Best of all, this scrambled eggs recipes takes just 15 minutes. That includes chopping, whisking, cooking and clean up! Makes for a delicious breakfast or dinner. Enjoy!

Ingredients
6 large eggs
1 cup mushrooms, sliced
1 small yellow onion, chopped
1 green pepper, chopped
2 Roma tomatoes, diced
1 ounce turkey pepperoni
1 ounce extra sharp cheddar cheese (Heather’s favorite), grated
1 Tbsp olive oil
pepper to taste

Directions
Heat a nonstick frying pan over medium-high heat. In the meantime, chop the onion, pepper, mushrooms and pepperoni. Add olive oil to pan followed by chopped ingredients. Saute for 3-5 minutes stirring occasionally. Quickly whisk eggs in a bowl. Add grated cheese to scrambled eggs and add to pan. Cook 3-5 minutes stirring occasionally. Add chopped tomatoes and saute for 2 more minutes. Add pepper to taste. Turn off the heat and transfer to a plate when the eggs are still moist. Remember the eggs will continue to cook for a few moments after they’re on the plate.

Serves 4 Foxmans.

Eric’s Scrambled Eggs Recipe2012-08-29T18:13:11-05:00

Beef & Barley Soup

I love soups and stews. They’re filling, a great way to sneak in vegetables and hard to mess up. Often I’ll leave a soup simmering on the stovetop for a few hours. Plus our Dutch oven yields at least fifteen servings. In this recipe, I used bison in place of beef. It has more protein, less fat and has less cholesterol. So if you’re looking for the ultimate meal that is high in protein, veggies and fiber but low in fat and carbs, this is the recipe for you. Enjoy!

Ingredients
1 1/2 lbs boneless beef, cut into 1/2 inch pieces (I used bison stew meat)
6 medium carrots, chopped
3 large celery stalks, chopped
1 large onion, chopped
1 large red pepper, chopped (oops, none in the fridge)
2/3 cup pearl barley
10 ounces mushrooms, chopped
1 Tbsp dried thyme
1 Tbsp dried basil
1 Tbsp dried oregano
1/2 tsp pepper
3 garlic cloves, diced
1 Tbsp balsamic vinegar
1 cup frozen corn kernels
2 cups broccoli, chopped
8 cups beef broth (I used 8 cups water plus 2 small beef bouillon cubes)
2 Tbsp olive oil

Directions
Heat Dutch oven or soup pot over medium-high heat. Add olive oil and meat. Cook until well browned. Add vegetables and cook over medium heat for 10 minutes, stirring occasionally. Add spices, barley, vinegar and beef broth. Reduce heat to low and cook for 75 to 90 minutes. In last 20 minutes, add corn and broccoli. Ready to serve.

Beef & Barley Soup2012-07-23T13:19:59-05:00

How Green is Heather’s Garden?

We’re all looking to eat more organic foods and add more veggies to our diet. So how about starting a vegetable garden? When we first moved to our home, Heather chose a plot in the backyard that was relatively flat, close to the house and received a fair amount of sunshine. We dug holes, put in the 12-foot posts and made the fencing with chicken wire. Then came the construction of the raised beds. Raised beds are a great way to reduce soil erosion and minimize weeds. Plus Heather has been able to expand her vegetable/herb garden by adding more beds. This year Bruce is excited to have his own 6’x6′ plot. In the next couple months he and Kyle will set up their vegetable stand by the side of our driveway. Last year they grew peppers, several kinds of tomatoes, green onions, corn and decorative gourds. It’s been a great learning experience and a healthy one too!


Heather shows off a head of romaine lettuce.
That’s why she’s called the Green Garden Gal.


Snap peas, snow peas, spinach and romaine lettuce. Yum!

How Green is Heather’s Garden?2012-07-03T10:01:00-05:00

Okay, That’s a Wrap!

Wraps are easy to prepare and make great substitutes to sandwiches. Today I looked in my refrigerator and just started pulling out ingredients. Lo and behold it turned into a delicious meal. So whether you call it a burrito or a wrap, I call it lunch. Enjoy!

Ingredients
1 whole wheat tortilla or wrap
1 6-ounce boneless, skinless chicken breast, grilled and sliced
2 ounces organic carrots, peeled and thinly sliced
2 ounces organic celery, thinly sliced
1 tbsp homemade hummus (one of Heather’s secret recipes)
1/3 cup cooked black beans (be sure to soak and rinse)
1 tsp lime juice

Directions
Warm whole wheat wrap or burrito in microwave for 30 seconds. This makes it pliable and easy to work with. Spread hummus evenly on wrap, then place chicken pieces in center. Add carrots and celery so that they are pointing in the same direction as the chicken. Spoon black beans on top and drizzle with lime juice. Carefully, roll tortilla up. Voila! Lunch is served!

Okay, That’s a Wrap!2012-06-08T15:57:34-05:00
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