Claudia and Hans Make Stuff

Healthy can be delicious. Please like, rate, and leave a comment!


2 Comments

Dutch Oven Tortilla Soup_Version 2

The possibilities are endless for this recipe. The ingredients can be changed up based on what is in your pantry or based on your likes. We modified version 1 https://ourfunstuff.wordpress.com/2013/10/26/torilla-soup/ to allow for more variability, if salsa is not available.

Ingredients (Makes 3 servings):
½ onion, chopped
3 garlic cloves, minced
½ green pepper, chopped
½ sweet potato, chopped
1 can (15 ounce) organic kidney beans, including liquid
1 can (15 ounce) organic cut tomatoes, including liquid
1½ cup water
1 veggie boullion cube (½ cube for 1 cup water)
1/3 cup black quinoa
taco seasoning, to taste (SEE BELOW)

Preparation
1. Add all ingredients into the seasoned Dutch oven (8 inch).
2. Place Dutch oven on hot coals and heat, stirring occasionally, for 30 minutes.
3. Enjoy with cheese quesadilla.

Taco Seasoning
1 tablespoon chili powder
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon dried oregano
½ teaspoon paprika
1½ teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Preparation
In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.

Note: This recipe can be adapted to accommodate whatever you can find in your pantry. Need to use up potatoes and carrots. Just cut them into small pieces and add into the dutch oven. No salsa, just use a can of cut tomatoes instead. Kidney beans can be replaced by other type of bean, such as black beans or garbanzo beans.

You can see the quinoa opened up very nicely. Monitor the amount of water while cooking, add more if necessary.

You can see the quinoa opened up very nicely. Monitor the amount of water while cooking, add more if necessary.

 

Healthful benefits:
* Quinoa is glutenfree and rich in protein. It is also a good source of essential amino acids like lysine and acceptable quantities of calcium, phosphorus, and iron.
* Kidney beans are a great source of protein.
* Bell peppers are a good source of vitamin C and E, beta carotene, iron, potassium, and bioflavinoids.
* Sweet potatoes are rich in beta carotene, vitamin C and E, potassium, fiber, and iron.

Advertisements


Leave a comment

Angel hair pasta with autumn vegetable ragout

(From Betty Crocker Vegetarian Cooking)

Ingredients:
3 cups water
1 medium dark-orange sweet potato, peeled, diced
8 ounces uncooked angel hair (capellini) pasta
2 tablespoons olive or vegetable oil
3 cloves garlic, finely chopped
4 medium tomatoes, chopped (4 cups)
1 small zucchini, cut lengthwise in half, then cut crosswise into slices (1 cup)
1 small yellow summer squash, cut lengthwise in half, then cut crosswise into slices (1 cup)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1/3 cup freshly shredded Parmesan

Preparation
1. In 4-quart Dutch oven, heat water to boiling over medium-high heat. Add sweet potato; cook 3 to 5 minutes or until crisp-tender. Drain.
2. Cook and drain pasta as directed on package.
3. Meanwhile, in 10-inch skillet, heat oil over medium-high heat. Add garlic; cook 30 minutes, stirring frequently. Stir in tomatoes. Cook about 3 minutes, stirring frequently, until slightly soft. Stir in zucchini, yellow squash, sweet potato, salt, and pepper. Cook 2-3 minutes, stirring frequently, until vegetables are crisp-tender.
4. Serve vegetables over pasta. Sprinkle with cheese.

Angel hair pasta with autumn vegetable ragout

Angel hair pasta with autumn vegetable ragout


1 Comment

Seven Layer Dip

Need something to bring for your next pot luck or a party with Mexican food? Aren’t really good at cooking or are afraid of doing something wrong? Here is an appetizer that is super versatile, yummy, (healthy), and can be prepared ahead of time.

Ingredients:
Refried beans (SEE BELOW)
Guacamole (SEE BELOW)
Sour cream (8 ounces) mixed with a little taco seasoning
Shredded cheese, Mexican blend or Cheddar
Tomatoes, chopped
Black olives, sliced
Green (Spring) onions, chopped

Preparation
Layer each ingredient (in the order provided) in a deep serving platter. Cover and chill for 1-2 hours minimum. Can be made one day in advance.

Guacamole
Ingredients:
2 avocados
¼ medium tomatoes, chopped
¼ small onions, chopped
Jalapeños/serranos, chopped (to taste)
5-6 sprigs cilantro, chopped
¼ teaspoons roasted cumin powder
Salt, to taste
Black pepper, to taste
Lime juice, to taste

Preparation
1. Cut and peel the avocados and take the flesh out in a bowl.
2. With a fork mash it up a little, be careful not to overdo it. It needs to have a little texture.
3. Add in the following: tomatoes, onions, jalapeños, cilantro.
4. Squeeze some lime juice into it and mix.
5. Add in roasted cumin powder, salt and black pepper and mix well.
6. Chill and serve as a dip with some chips.

Refried Beans
Ingredients:
2 14-ounce cans refried beans (Note: 1 can is sufficient)
2 tablespoons oil
1 medium onion, chopped
Green chillies, finely chopped (to taste)
1 tablespoon taco seasoning
¼ cup water, as needed
Salt, to taste
Lemon/lime juice, to taste

Preparation
1. In a pan, heat oil on medium heat.
2. Once hot, add in the Onions and the Green Chillies.
3. Cook until the onions get a little color, add in the taco seasoning and mix.
5. Add a little water to avoid the spices from burning and cook.
6. Add in the Beans and mix well.
7. Add in salt and lime/lemon juice and bring to boil.
8. Once it comes to a boil, take it off the flame and it’s ready to serve.

Taco Seasoning
1 tablespoon chili powder
¼ teaspoon garlic powder
¼ teaspoon onion powder
¼ teaspoon crushed red pepper flakes
¼ teaspoon dried oregano
½ teaspoon paprika
1½ teaspoons ground cumin
1 teaspoon sea salt
1 teaspoon black pepper

Preparation
In a small bowl, mix together chili powder, garlic powder, onion powder, red pepper flakes, oregano, paprika, cumin, salt and pepper. Store in an airtight container.
Serve with organic tortilla chips.

Seven layer dip

Seven layer dip

Health benefits:
* Healthier snack than just chips and many of the store-bought dip.
* This recipe is filled with healthy ingredients and it tastes delicious.
* Avocados are rich in iron, monounsaturated fats (the GOOD fats), vitamin C and E, beta carotene, potassium, and manganese.
* Hot peppers contain vitamin C and E, beta carotene, as well as folate.
* Tomatoes are rich in vitamin C and E, beta carotene, menesium, potassium, and calcium.
* Lime or lemon juice is packed with vitamine C.
* Refried beans are a great source of protein for a vegetarian. Refried beans also contain fiber.


1 Comment

Yummiest carrot cake (you won’t believe it’s vegan and healthy)

I think one of my favorite American treats is carrot cake. However, I know that most carrot cakes are pretty heavy and are not the health food the name makes them appear to be. I cam across this variant of a healthful version from a friend of mine. Give it a try! It is supermoist and the taste is sooooooooooooooooooooooooooooooooooooooo good. This recipe actually results in a superdelicious and healthy carrot cake. =)

Cake Ingredients:
3 cups carrots, shredded
1¼ cup organic sugar
2 cups flour (Note: Do not use more than 1/2 cup whole wheat flour, it will make the cake too dry)
½ teaspoon salt
2 teaspoon baking powder
½ teaspoon of cinnamon
½ cup orange juice
¾ cup (half: oil, half: applesauce)
1 cup raisins
1 cup walnuts, chopped

Frosting Ingredients:
¼ cup tofutti cream cheese or other kind of soycream cheese
¼ cup vegan margarine
2 cups powdered sugar
1 teaspoon vanilla

Preparation
1. Preheat oven to 350 degrees.
2. Do not use a hand mixer for this recipe, use a ladle or spoon. Mix all the dry ingredients together. Then mix the carrots and the oil to the dry ingredients. Add the orange juice and mix it all together. Fold in the nuts and raisins.
3. Grease pan with cooking spray or oil. Put the batter into cake pan. Bake for 45 minutes or until knife/toothpick comes out clean when inserted in the center. Let cool completely.
4. Meanwhile, beat cream cheese and margarine together. Beat in powdered sugar and vanilla together with hand mixer. Pipe into a plastic ziplock bag and close bag. When cake is completely cool, cut a little snip off the bottom corner of the ziplock bag and drizzle the creamy frosting over the top of the cake as pictured. Or you can always just frost it regularly.

Vegan and superscrumptious carrot cake

Vegan and superscrumptious carrot cake

Healthful benefits:
* Carrots are a good source of beta carotene, vitamin B and C, fiber, calcium, iron, and potassium.
* Orange juice is rich in vitamin C and beta carotene.
* Replacing some oil with apple sauce will reduce the overall fat content of the cake.
* Using orange juice makes the cake moist without adding any of the fat that additional oil would add.
* Organic unsweetened applesauce also provides many of the benefits of raw apples, such as containing fiber and vitamin C.
* Tofu cream cheese is vegan-friendly and also has fewer calories than regular cream cheese, but is still a good source of protein.


Leave a comment

Ricotta Green Onion Gnocchi

I love gnocchi but I usually use store-bought gnocchi. Only once before, did I attempt to make home-made gnocchi. They tested good, but failed aesthetically. This was my second try and the trick is to get the proper balance between moist and dry ingredients. Try to remove as much of the liquid in the ricotta cheese and definitely test using one gnocchi whether the dough will hold together.

(From Simply Organic: A Cookbook for Sustainable, Seasonal, and Local Ingredients by Jesse Ziff Cool)

Ingredients (Makes 3 servings):
15 ounces ricotta cheese
1 large egg, beaten
½ teaspoon salt
½ teaspoon freshly ground black pepper
6 green onions, trimmed
½ cup grated Asiago or Parmesan cheese (about 2 ounces)
1½ to 2 cups unbleached all-purpose flour
3 cups marinara sauce

Preparation (Preparation time approximately 40 minutes):
1. Put the ricotta in a sieve and place over a bowl for 15-30 minutes to drain. Discard the liquid. (Note, the ricotta cheese I used did not drain well. I ended up carefully dapping it with a paper towel to remove some of the liquid.)

2. Bring a large pot of salted water to a boil.

3. In a medium bowl, combine the drained ricotta, egg, salt, pepper, green onions, and Asiago or Parmesan. Gradually add the flour, 1/4 cup at a time, using your hands and blending just until the dough holds together. Remove 1 teaspoon of the dough and roll into a ball on a floured surface. Drop into the boiling water. If the piece falls apart, add more flour to the dough, 2 tablespoons at a time, until it will form a ball. Repeat the cooking test until the dough holds together and floats to the surface.

4. Divide the dough into 4 equal parts. On a generously floured board, using your hands, roll each section into a rope about 1 inch in diameter. Cut the ropes into 1-inch-long pieces and slightly indent with a fork. If you are not using the gnocchi right away, cover them thoroughly with flour and store in the refrigerator or freezer.

5. Drop the gnocchi into the boiling water. Stir gently to prevent sticking. When the gnocchi float to the top, they are cooked. Remove with a slotted spoon to a serving bowl.

6. Meanwhile, heat the sauce in a medium saucepan over medium heat. Top the gnocchi with the sauce.

Kitchen Tip: Gnocchi will keep in the refrigerator for 1 to 2 days and for months in the freezer in an airtight container.

Ricotta green onion gnocchi

Ricotta green onion gnocchi

Ricotta green onion gnocchi with marinara

Ricotta green onion gnocchi with marinara sauce

Healthful benefits:
* Ricotta cheese is a great source of protein and calcium. It also is a good source of omega-3 and omega-6 acids. Ricotta cheese is also loaded with phosphorus, zinc, and selenium. It also contains a lot of vitamin A, riboflavin, and vitamin B12.
* Green onions (also referred to as Spring onions) are rich in vitamin K.


Leave a comment

Applesauce Oatmeal Cookies

I was looking for a new cookie recipe that would produce delicious cookies but without violating all health-food recommendations. Then I came across this recipe and thought I would give it a try. It sounded intriguing but I was also a bit skeptical. The dough was much thinner than any cookie dough that I had ever made. The baked cookies, however, were delicious and we have already made them several times.

(Adapted from Simply Organic: A Cookbook for Sustainable, Seasonal, and Local Ingredients by Jessy Ziff Cool)

Ingredients:
1 cup organic flour
1 teaspoon baking powder
¼ teaspoon salt
½ teaspoon ground cinnamon
½ cup (1 stick) unsalted butter, softened
1 cup raw organic sugar
1 large organic egg
½ cup unsweetened organic applesauce
¾ teaspoon vanilla extract
2 cups rolled oats
¼ cup coarsely chopped walnuts or pecans (optional)

Preparation (Preparation time approximately 30 minutes):
1. Preheat oven to 375 Fahrenheit. Line a baking sheet with parchment paper.

2. In a medium bowl, combine the flour, baking powder, salt, and cinnamon. Set aside. In a large bowl with an electric mixer on medium speed, beat the butter and sugar until light and fluffy. Add the egg, applesauce, and vanilla extract. Gradually beat in the flour mixture. With a wooden spoon, stir in the oats, and nuts, if using.

3. Drop the dough by heaping teaspoonfuls onto the prepared baking sheet. Bake for 10 minutes, or until lightly browned. Make sure to not overbake the cookies.

Applesauce oatmeal cookies

Applesauce oatmeal cookies

Note: Egg can be replaced to make vegan option.
1 egg = 1 tablespoon flaxseed + 3 tablespoons water (well-mixed and heated)

Healthful benefits:
* Using applesauce keeps these cookies moist, but without all the added calories from butter.
* Organic unsweetened applesauce also provides many of the benefits of raw apples, such as containing fiber and vitamin C.
* Oats are rich in vitamin B and E, iron, calcium, magnesium, and fiber.


Leave a comment

Veggie Orzo with Lime

Orzo is rice-shaped pasta that is quite versatile. This dish not only uses fresh vegetables such as zucchini and carrots, but it gets its ‘zing’ from lime zest and freshly pressed lime juice.
And apparently, we were either too hungry or it was way too delicious…and we forgot to take a picture…maybe next time =P

(Adapted from AllRecipes)

Ingredients (Makes 4 servings):
2 tablespoons olive oil
2 cloves garlic, minced
2 cups orzo pasta
1 zucchini, shredded
1 carrot, peeled and shredded
1 (16-ounce) can stewed tomatoes, undrained
14 fluid ounces vegetable broth (alternatively use 1 veggie broth bouillon cube and 14 ounces of water)
1 teaspoon Italian seasoning
1 teaspoon dried basil leaves
1 teaspoon salt
½ teaspoon pepper
(¼ cup green onions, chopped; optional)
¼ cup fresh parsley, chopped
2 teaspoons grated lime zest (I just use the zest of one regular-size lime)
2 tablespoons lime juice (I just use the juice of one regular-sized lime)
½ cup grated Parmesan cheese for topping, see note

Preparation (Preparation time approximately 30 minutes)
1. Heat the olive oil in a large skillet over medium-high heat. Stir in the garlic and orzo pasta; cook and stir until pasta turns a light, golden color, about 5 minutes. Stir in zucchini and carrots; cook until vegetables soften, about 2 minutes. Stir in the tomatoes, vegetable broth, Italian seasoning, and basil.

2. Season with salt and pepper to taste. Reduce heat to medium. Cover, and simmer until almost all liquid is absorbed, about 10 minutes. Stir in the green onions, parsley, lime zest, and lime juice. Remove from heat, cool slightly, and serve sprinkled with Parmesan cheese.

Note: We prefer Pecorino Romano cheese over Parmesan.

Ingredients

Ingredients

Vegetarian lime orzo

Veggie Orzo with Lime

Vegetarian lime orzo_2_small

 

Adapted from http://allrecipes.com/recipe/vegetarian-lime-orzo/

 

Healthful benefits:
* Carrots are a great source for beta carotene, vitamins C and B, fiber, calcium, iron, and potassium.
* Orzo is low in fat, while being a good source of protein and iron.
* Lime juice is rich in vitamin C.