Making Healthy Choices Monday

Every Monday we will post a tip helping everyone to make healthy choices when eating and buying food.

Tip #1

Buy as many whole grain foods as possible, and make sure the package says 100% whole wheat. By law, if the package says 100% whole wheat then it is. There are many brands that make sliced whole wheat bread. Other foods such as hamburger buns, pasta, pancakes, and tortillas don’t always come 100% whole wheat, but buying the whole grain, grain, or whole wheat blend is better than the white flour version. Take a look at the ingredient list; if the first ingredient is whole wheat flour it’s a good buy. 

Do you have any healthy eating ideas? Email then to: lookwhatscookingtoday@gmail.com and we'll post them!

Strawberry Poppyseed Salad

2 heads romaine lettuce, washed and torn
5 strawberries, sliced
Small bunch green onions, diced
1 cup almonds, toasted
3 strips bacon, cooked and crumbled
½ apple, diced

Toss salad ingredients together and serve with poppyseed dressing. Serves 4.

Thick and Moist Sugar Cookies

1 1/2 cups sugar

2/3 cup butter

2 eggs, beaten

2 tablespoons milk

1 teaspoon vanilla

3 1/4 cups flour

2 1/2 teaspoons baking powder

1/2 teaspoon salt

Cream sugar and butter; add eggs, milk, and vanilla. Sift dry ingredients together and beat into creamed mixture, combining thoroughly. With hands, shape dough into a ball. Wrap and refrigerate 2 to 3 hours or overnight until dough is easy to handle.

Grease cookie sheets lightly. On floured board, roll half of dough at a time, keeping remaining dough refrigerated. Cut into desired shapes with cookie cutters.

Place cookies half an inch apart on cookie sheets. Bake at at 375 degrees about 8 minutes or until a very light brown. Remove to racks to cool.

Makes about 6 dozen cookies.

Picnic Brownies

“Our favorite home-made brownies.”

4 ounces baking chocolate (can also use 12 tablespoons cocoa powder and 4 tablespoons vegetable oil)

1 cup butter (not margarine)

2 cups sugar

2 teaspoons vanilla

1 teaspoon salt

4 eggs

1 3/4 cups flour

2/3 cup walnuts, pecans, or almonds (optional)

1 cup chocolate chips

1. Grease two 9 inch round pans. 

2. In top of a double boiler or microwave-safe bowl, melt chocolate and butter.

3. In medium bowl, mix sugar, vanilla, and salt; add to melted chocolate mixture and blend well. Add eggs, one at a time, beating well after each addition. Add flour and mix well. 

4. Divide batter equally into prepared pans. Spread evenly and sprinkle top of each with nuts and chocolate chips.

5. Bake at 350 degrees for 25 minutes. Do not overbake. Allow to cool completely before cutting. Run a knife around  edges and cut into pie-shaped pieces. 

Makes 16 brownies. These brownies are called picnic brownies because they travel well.

Big Peanut Butter Cookies

“ We love making these cookies very large. If you do this cook for about 11 minutes. It’s fun to drizzle them with melted chocolate too. Since this recipe does make so many cookies, you can roll some of the dough up and freeze for a later use.”

5 1/4 cups flour

2 teaspoons baking soda

1 teaspoon salt

1 cup butter

3/4 cups shortening

1 3/4 cups sugar

1 3/4 cups brown sugar

4 eggs

1 teaspoon vanilla

3/4 cup peanut butter

1. In a medium bowl, mix flour, baking soda, and salt; set aside.

2. In a large mixing bowl, cream butter, shortening, sugar, brown sugar, eggs, and vanilla. Stir in peanut butter. Add flour mixture and stir until well blended.

3. Drop dough by tablespoons onto cookie sheets. Using a fork dipped in flour, flatten each cookie slightly in a crisscross patter. Bake at 350 for 8 to 10 minutes or until slightly golden around the edges. Do not over bake.

Makes 5 dozen 3-inch cookies.

Apple Spice Cake

2 cups sugar

1/2 cup butter or margarine

4 cups grated apples, about 4 medium apples

2 eggs

1 cup nuts

2 cups flour

2 teaspoons baking soda

2 teaspoons cinnamon

1 teaspoons nutmeg

1/2 teaspoons salt

Cream butter, sugar with a mixer. Beat in eggs. Add apples, then add dry ingredients. 

Pour into greased 9x13 inch pan. Bake at 350 degrees for 40 minutes, or until done.

Caramel Sauce:

1 cup brown sugar

1 cup thick cream

5 tablespoons butter

Boil in a double boiler for 3 minutes and pour over cake.

Oh Henry Bars

1 cup sugar

1 cup light corn syrup

1 cup creamy peanut butter

1 cup chopped salted peanuts

3 cups crispy rice cereal

1 cup chocolate chips

1 cup butterscotch chips

1. In a heavy saucepan, bring sugar and corn syrup to a boil. Remove from heat and add peanut butter, peanuts, and cereal. Stir well and press into a greased 9x13 inch pan.

2. Melt chocolate chips and butterscotch chips together in a small saucepan or in the microwave. Spread over top of peanut butter mixture. Cool and cut into bars.

Makes 2 dozen small or 1 dozen large bars. 

Beef Taco Bake

1 pound lean ground beef

1 (10 3/4 oz) can tomato soup

1 (16 oz) jar medium or mild salsa

1/2 cup milk

6 to 8 flour or corn tortillas, cut into 1 inch pieces

1 cup grated cheddar cheese

1. Heat oven to 400 degrees.

2. In a large skillet, brown ground beef. Drain. Add soup, salsa, milk, tortillas, and half of the cheese.

3. Put mixture into a 9 inch square or 7x11 inch baking dish. Bake uncovered for 30 minutes. Sprinkle with remaining cheese.

Ready in 40 minutes. Serves 4.

Chocolate Crinkles

8 oz semisweet or bittersweet chocolate

1/2 cup sugar

2 large eggs

2 teaspoons vanilla

1 1/2 cups flour

1/4 teaspoon salt

1/2 teaspoon baking powder

1 cup powdered sugar

1. Melt chocolate using a double boiler. Set aside.

2. With an electric mixer beat eggs and sugar until thick, pale and fluffy. Then beat in vanilla and stir in chocolate. 

3. In a separate bowl, mix flour, salt, and baking powder. Add dry ingredients to chocolate mixture. Refrigerate for 1 hour.

4. Preheat oven to 325 degrees and place rack in the center of the oven.

5. Put powdered sugar in shallow bowl. With slightly greased hands, roll dough into balls about 1 inch in size. roll in sugar until completely covered. Place 2 inches apart on baking sheets. Bake 10-15 minutes or until edges are slightly firm but centers are still soft.

Makes 15 cookies.

Apple Salad

8 oz fat free sour cream

1 teaspoon cinnamon

1/2 teaspoon nutmeg

1/3 cup sugar

6-7 medium red apples, chopped

Optional: nuts, raisins

1. Mix sour cream, cinnamon, nutmeg and sugar. Pour over apples, stir. 

Serves 6-8.

Roasted Asparagus

1 pound fresh asparagus, trimmed

1 tablespoon olive oil

1/4 teaspoon salt

1/8 teaspoon pepper

1. Place asparagus on an ungreased baking sheet. Drizzle with oil. Sprinkle with salt and pepper; turn to coat. Bake at 425 degrees for 10-15 minutes or until tender.

Ready in 15 minutes. Serves 4.

Baked French Fries

3-5 whole potatoes

Italian seasoning or other desired spices

salt

1. Wash potatoes, then cut into thin strips or wedges.

2. Put potatoes on baking sheet sprayed with cooking spray. Sprinkle with spices and salt.

 3. Bake at 400 degrees for 20-30 minutes, turning after 10 minutes. 

Ready in 35 minutes.

Cheesy Onion Biscuits

“If you don’t have buttermilk you can mix together: 1 cup milk and 1 tablespoon vinegar or lemon juice.”

2 cups all-purpose flour

1 tablespoon sugar

2 teaspoons baking powder

1 teaspoon onion powder

1/4 teaspoon salt

1/4 teaspoon baking soda

1/4 cup cold butter

2 cups shredded Cheddar-Monterey Jack cheese, divided

1/2 cup grated Parmesan cheese

1 cup buttermilk

1. In a large bowl, combine the flour, sugar, baking powder, onion powder, garlic powder, salt and baking soda. Cut in butter until mixture resembles coarse crumbs. Stir in 1 1/4 cups Cheddar-Monterey Jack and Parmesan cheese. Stir in buttermilk just until moistened. 

2. Turn onto a lightly floured surface; knead 6-8 times. Pat or roll out to 1/2 inch thickness; cut with a floured 2 1/2 inch biscuit cutter. Place 2 inch apart on a greased baking sheet. Sprinkle with remaining Cheddar-Monterey Jack cheese. Bake at 400 degrees for 10-15 minutes or until golden brown. Serve warm.

Ready in 30 minutes. Makes 1 dozen. 

Three Cheese Garlic Bread

“This recipe is for half of the bread loaf, so double it if you need the whole loaf.” 

1 loaf unsliced French or Italian bread

1/4 cup butter, softened

1/2 cup shredded part-skim mozzarella cheese

1/2 cup shredded cheddar cheese

1 tablespoon Parmesan cheese

1/4 teaspoon garlic powder

1/8 teaspoon Worcestershire sauce

Dash paprika and pepper

1. Cut bread in half widthwise; cut one portion in half lengthwise. Save remaining bread for another use. In a small bowl, combine the remaining ingredients. Spread evenly over cut sides of bread.

2. Place on a baking sheet. Bake at 400° for 10-12 minutes or until cheese is melted. Slice and serve warm.

Ready in 15 minutes. Serves 4.

BBQ Baked Beans

1 (15 3/4 oz) can pork and beans

1/2 cup barbecue sauce

1/2 cup chopped onion

1/4 cup green pepper, chopped

1. In a large saucepan, combine all ingredients. Cook and stir over medium heat until heated through.

Ready in 15 minutes. Serves 4. 

Broccoli Salad

“The longer this sits the better it tastes.”

2 bunch broccoli, cut into bite size pieces

 1/2 cup sunflower seeds, salted

1 red onion, chopped

1/3 cup raisins

Dressing:

1/2 cup mayonnaise 

1/3 cup sugar

2 teaspoons vinegar

1. Mix top ingredients in a medium bowl.

2. Mix dressing together in a small bowl; then add to broccoli. Stir and refrigerate for about 2 hours. 

Mashed Maple Sweet Potatoes

“Not a very healthy vegetable dish, but oh so good. It’s worth making once in a while.”

4 large sweet potatoes

1/2 cup softened butter

1 cup heavy cream

2 tablespoons vanilla extract

1/2 cup packed light brown sugar

1 teaspoon salt

1/2 cup maple syrup

1 cup chopped pecans

2 eggs, beaten

2 tablespoons maple syrup

1/4 cup chopped pecans

1. Preheat oven to 375°. Line a baking sheet with aluminum foil.

2. Place sweet potatoes onto the baking sheet, and bake until soft, 45 minutes to 1 hour. Remove from the oven and allow to cool slightly before peeling and placing into a large bowl.

3. Preheat oven to 350°. Butter a 2 quart casserole dish.

4. Mash the warm potatoes along with butter, cream, vanilla, brown sugar, salt, 1/2 cup maple syrup, 1 cup  chopped pecans, and eggs. Spread mashed sweet potatoes into the prepared baking dish, and sprinkle with the remaining 2 tablespoons of maple syrup, and 1/4 cup pecans.

5. Bake sweet potatoes in oven until hot, 30 to 35 minutes.

Ready in 2 hours 15 minutes. Serves 12.

Blender Salsa

“Another great recipe from a friend that is so easy and very tasty.”

Blend together in a blender:

1 (20 oz) can diced tomatoes

1/2 chopped onion

1 jalapeño pepper, seeds out

Add: 

1 teaspoon sugar

1 teaspoon salt

 1/2 teaspoon cumin

half to a full bunch cilantro leaves

If you like your salsa spicier you can add tomatios.

Farmer’s Casserole

“I found this recipe from a friend when trying to find a way to use up frozen hash browns. Now I purposely buy hash browns to make this dish. You can also use different cheeses you have on hand. It does take time to set, so be sure to read the recipe through before cooking.”

3 cups frozen hash browns

3/4 cup Monterey Jack cheese, grated

1 cup diced fully cooked ham

1/2 cup green onions, chopped

4 eggs

1 (12 oz) can evaporated milk

1/2 teaspoon pepper

1/4 teaspoon salt

1. Place potatoes in an 8 inch square baking dish (or 9 inch pie dish), sprayed with cooking spray. Sprinkle with cheese, ham, and onions. 

2. Beat eggs, milk, pepper, and salt; pour over potatoes.

3. Cover and refrigerate several hours or overnight. Remove from refrigerator 30 minutes before baking. 

4. Bake uncovered at 350° for 55-60 minutes or until a knife inserted near the center comes out clean. 

Serves 4 to 6. 

Beef Stew

2 pounds stew meat cut into 1 inch cubes

1 onion, chopped

5 carrots, sliced

4 potatoes peeled, cut into bit size pieces

3 ribs celery, chopped

1/4 teaspoon oregano

2 bay leaves

2 beef bouillon cubes

1 cup water

1 large can tomatoes

1. In a large pot cook meat and onion in 2 tablespoons oil until brown. Add tomatoes, carrots, potatoes, and celery to meat.

2. Cover and simmer 1 1/2 hours. Can also be cooked in a crock-pot.

Can be done the day before, refrigerated overnight and reheated.

Serves 8.

Tacos on chips

“Not a very fancy name, but we loved eating this growing up, and still do.”

tortilla chips

2 large cans Ranch Style beans

1 (16 oz) can diced tomatoes, drained

2 cans tomato sauce

1 package taco seasoning

2 pounds ground beef, cooked, drained

1 chopped onion

1. Cook meat and onion together in a large deep pan. Drain. Add the other ingredients.

2. Heat until hot or in a crock-pot for a couple of hours. Serve with chips, sour cream, and cheese.

Serves 12.

Aunt Karen’s Chicken (Poppyseed Chicken)

“I grew up calling this dish ‘Aunt Karen’s Chicken’ because she gave this recipe to my mom. Most people call it Poppyseed Chicken.”

1 (10 3/4 oz) can cream of chicken soup

1 1/2 cups sour cream

2 cups cooked and cubed chicken

1 sleeve of Ritz crackers, crushed

1/2 cup butter or margarine, melted

1 tablespoon Poppyseeds

1. Heat oven to 350°.

2. Mix soup and sour cream. Add chicken. Pour into 9x13 pan.

3. Mix crackers with butter and Poppyseeds. Spread over chicken mixture.

4. Bake uncovered for 30 minutes. 

Ready in 40 minutes. Serves 6 to 8.

Loyal’s Chicken (Russian Chicken)

“We grew up calling this dish ‘Loyal’s Chicken’ because it’s our neighbor Loyal’s favorite meal. Other people call it Russian Chicken. You can also add pineapple, or chopped red or green peppers, or cook it in the microwave.”

chicken breasts, cut into 1/2 in thick strips

1 jar apricot or pineapple jam

1 envelope onion soup mix

1 regular jar Russian salad dressing

1. Mix salad dressing, soup, and jam. 

2. Put chicken in 9x13 pan. Cover with sauce and bake at 350° for 1 hour. Serve with rice or mashed potatoes.

Ready in 1 hour 10 minutes. 

Honey-Pecan Chicken

amount of chicken breasts needed

1/2 teaspoon salt

1/4 teaspoon pepper

1/4 teaspoon cayenne pepper

2 tablespoons butter

1/2 teaspoon garlic

1/4 cup + 2 tablespoons honey

1/4 cup chopped pecans

1. Flatten chicken to 1/2 inch thick. Sprinkle with salt, pepper,  and cayenne. 

2. In a non-stick skillet brown chicken in butter, then add the garlic. Reduce heat to medium; cover and cook for 3-4 minutes on each side. Drizzle honey over chicken, sprinkle with pecans. Cook 2-3 minutes or until heated through.

Ready in 20 minutes. 

Brown Sugar Chicken

2 pounds chicken 

1 cup brown sugar

2/3 cup vinegar

1/4 cup lemon lime soda

2-3 tablespoons garlic

2 tablespoons soy sauce

1 teaspoon pepper

1. Mix and pour over chicken in the crock pot. Cook on low 2-3 hours.

Ready in 3 hours. Serves 4-6.

Chicken Spaghetti

“This is a Southern casserole dish.”

4-6 chicken breasts, cooked, cut into bite-size pieces

1 chopped bell pepper

1 onion chopped

1 can each cream of chicken and mushroom soup

1 can ro-tel tomatoes with green chilies

1 can stewed tomatoes

1 (16 oz) package spaghetti, cooked

cheddar cheese

1. Preheat oven to 350°.

2. Saute onion and pepper with chicken. Add soups and tomatoes. Cook on low until bubbling, then stir in chicken and spaghetti.

3. Transfer to a lightly greased baking dish. Top with cheddar cheese. Bake for 20-30 minutes. 

Ready in 45 minutes. Serves 8.

Grilled Chicken Sandwiches

1/4 cup Dijon mustard

2 tablespoons honey

1 teaspoon dried oregano

1/8 teaspoon cayenne

amount of chicken breasts needed

Mix and brush on chicken. Grill until no longer pink. Serve with lettuce, tomato, and cheese on hamburger buns.

Ready in 30 minutes. 

Homemade Chicken Noodle Soup

“This was one of my favorite dishes my mom used to make.”

2 teaspoon soup base, or 2 bouillon cubes

3 cups chicken stock

2 cups chopped celery

3/4 cup chopped onion

2 cans (10 3/4 oz  ) cream of chicken soup

1/2 cup milk

2 cups cooked chicken

about 4 cups cooked egg noodles

salt and pepper to taste

1. Heat chicken soup base and stock together. Add carrots, celery, and onion. Simmer until vegetables are tender. 

2. Add cream of chicken soup and milk, cooked chicken and noodles. Simmer on low for 30 minutes. Add salt and pepper to taste.

Ready in 40 minutes. Serves 8 to 10.

Southwest Salad

“I love eating this salad in the summer with either tortilla chips or inside tortillas with cheese.”

2 cans black beans, drained

2 cups frozen corn 

2-3 medium cloves of garlic, minced

1/2 cup heaping full minced red onion

1 medium red pepper, minced

1 teaspoon salt

1/2 cup minced fresh parsley

1/2 cup minced cilantro

1/2 cup lime juice

1 teaspoon crushed red pepper

pepper to taste

1. Mix all ingredients in a large bowl. Let sit in the fridge for 1 to 2 hours. (The longer it sits the better it tastes.)

Serves 6 to 8. 

Beef & Veggie Quesadillas

“These are packed with meat and vegetables, so they aren’t your typical quesadilla. They are definitely worth a try.”

3/4 pound lean ground beef

1 medium onion, chopped

3/4 cup finely chopped fresh mushrooms

1 medium zucchini, shredded

1 medium carrot, shredded

2 garlic cloves, minced

2 teaspoons chili powder

1/4 teaspoon salt

1/4 teaspoon hot pepper sauce

2 medium ripe tomatoes, seeded and chopped

1/4 cup minced fresh cilantro

4 whole wheat tortillas, warmed

cooking spray 

1/2 cup shredded park skim mozzarella cheese

1. In a large nonstick skillet over medium heat, cook beef and onion until meat is no longer pink; drain. Remove and keep warm. In the same skillet , cook and stir the mushrooms, zucchini, carrot, garlic, chili powder, salt and pepper sauce until vegetables are tender. Stir in tomatoes, cilantro and beef mixture. 

2. Spritz one side of each tortilla with cooking spray; place plain side up in a cookie sheet (preferably one with sides) cooked with cooking spray. Spoon beef mixture over half of each tortilla; sprinkle with cheese. Fold tortillas over filling. 

3. Bake at 400° for 5 minutes. Carefully turn over; bake 5-6 minutes longer or until cheese is melted. Cut into wedges. 

Ready in 30 minutes. Serves 4.