Archive for ‘Specific Carbohydrate Diet’

December 4, 2017

Dump Soup – Perfect for a Lazy Day

This morning, I’m making dump soup. I’d like to say it’s because I’m having a relaxing day with nothing else to do. The truth is, I’m sick. I don’t feel like standing in the kitchen, but I want some soup to sip on.
veggies
The good news is, I have remnants of broccoli, potatoes, corn, tomatoes, carrots, celery, fresh rosemary, and ham in my refrigerator — all left over from last weekend’s family meal prep. I also have a bag of small red onions I picked up on sale. The other good news is that the broccoli has already been cleaned, the potatoes were peeled & sliced for scalloped potatoes (but wouldn’t fit in my dish), and the tomatoes were chopped for a salad. I can just dump everything in a pan, no prep required!!!!

Dump soup, unlike a carefully prepared stew, doesn’t require chopping. It doesn’t require potatoes that haven’t turned dark. You don’t need to cut the leaves off of the celery or pull the rosemary off its stem. You can just dump cleaned veggies in a large pot, season with salt, pepper, garlic (dump some fresh in if you have it), and any other herbs or spices that compliment your flavor profile, then add meat & water.
ham
Any leftover or uncooked meat will work — ham, chicken, and bacon are my favorites. Dump soup is a great place to use chicken or turkey necks, hearts, livers, and gizzards. It’s the perfect excuse to skip closely trimming a ham bone. Leaving some meat on the bone will add even more flavor to the soup. If you don’t have meat handy, mixing some chicken stock in your water will deepen the flavor of the vegetable broth.

If you’ve ever made chicken stock, you know that once the broth is flavored, you remove all of the chicken and vegetables because they’re overcooked and have given most of their flavor over to the broth. Dump soup is the same. What you’re going for initially is a flavorful broth. Slowly simmering your mixture for 3-4 hours will result in a rich broth. The lengthy cooking time is another reason it’s perfect for a lazy morning or a day you’re stuck at home doing chores.

After 3-4 hours, dump in whatever you’d like to chew on in your soup. First, remove all the meat, vegetables, and herbs. I don’t worry about straining out little remnants, but you can if you want a clear broth. Today, I’ll probably dump in some brown rice, but pasta, quinoa, or lentils are good options as well. If I felt like spending more time in the kitchen, I might add chopped vegetables and/or meat.
biscuits
I’ll serve today’s dump soup with some ratty looking gluten-free biscuits I threw together this morning. I keep the dry ingredients mixed up so that on days like today, I all I have to do is cut in some shortening and add the milk and buttermilk. That means it takes about 5 minutes to mix the biscuits and get them in the oven. Obviously, I didn’t take much time rolling or cutting these! A piece of fresh fruit will round out the meal.

And I’ll have plenty of everything left for tomorrow. Of course, I hope I’m feeling better by then but you never know. Having something warm and comforting already prepared makes me feel less anxious and able to rest more easily while I try to get ahead of this virus. There’s also something comforting about the delicious aroma filling the house.

In a matter of minutes, I cleaned out 80% of the contents of my refrigerator, made the house feel comforting, and created several meals — all by making dump soup. Not bad for a morning when I’m mostly lying around watching TV!

May 23, 2017

Salad Days

Could these be your salad days? I know they’re mine.

Spring always delivers sweet, tender greens perfect for salad – Oak Leaf, Black Seeded Simpson, Deer Tongue, Bibb, Cos, Green Leaf, and Buttercrunch. Bitter Arugula, Kale, Frisée, and spicy micro mixes widen the flavor field. Toppings abound in green onions, radishes, salad turnips, broccoli, cauliflower, carrots, and fresh herbs. Mix, match, and combine your favorites…yum!
leafy greens
It’s not unusual for me to serve a salad as part of a family meal, but when it’s just me I have to be a little more crafty. I may not want to take the time to clean and chop a salad for one. My way around that reluctance is to create a basic salad mix and store it in the fridge. At meal time, I can grab a handful to throw on my plate or I can add ingredients to create a specific flavor profile or entree salad.
sld base
I currently have a salad made of red and green spring mix, chopped green onions, and carrots stored in a Glad® Ovenware 9 x 12 pan in the refrigerator. These pans work great for this purpose. They’re rectangular, not too tall, and easy to stack. I can fill a second container with a salad of arugula or spinach and store it on top of the existing one.

For dinner yesterday, I topped a large bowl of this salad base with tuna salad and almonds. It was crunchy, satisfying, and ready in 5 minutes. Having something green I can quickly prepare helps keep me on track when I fill my schedule too full. When it’s just as easy to reach for the salad as it is to reach for something less healthy, I’m more likely to reach for the salad.

I’ve also discovered that salad is appreciated when family and friends gather for the birth of a baby, a health crisis, or the loss of a loved one. Last year when DJ was born, I mixed a variety of salads each week and delivered them to Ben & his wife. It was easy for me and a great addition to all the casserole dinners their friends delivered. Every time I offered assistance in those early days of baby fatigue, Ben asked for more salad.

Leafy greens don’t just provide a filling crunch, they’re packed with vitamins like A, C, K, and folate plus minerals like potassium and calcium. Delivering all this nutrition with a maximum of fiber and a minimum of calories makes leafy greens a great food choice. Of course, it’s easy to make them less healthy by overdressing or over adorning a salad.
dressing
I like to make salad dressing just before serving the salad and I usually serve it on the side. Yogurt or olive oil make a good base for homemade dressings, and flavored balsamic vinegar, fresh squeezed juice, or unsweetened fruit juice can add interesting flavors.

Here’s a vinaigrette I often pair with arugula. Just mix it all up and let it sit for a few minutes before dressing the salad.

1/2 cup Just Black Cherry juice
1/4 cup extra virgin olive oil
3 tbsp fresh squeezed orange juice
1/4 cup balsamic vinegar
1 tsp apple cider vinegar
1 tbsp water
3/4 tsp salt to taste
1/8 tsp coarse ground black pepper
1 pinch garlic powder

Some of my favorite salad toppings are blueberries, strawberries, ripe pears, oven roasted pumpkin seeds, spiced pecans, raw sunflower seeds, raw almonds, raw cashews, goat cheese, bleu cheese, green peas, homegrown tomatoes, green onions, fresh basil, and fresh mint. I also appreciate black beans, avocado, red bell pepper, white cheddar, and crispy bacon.

However you mix it, top it, flavor it, and dress it, having a basic salad prepared is sure to increase your consumption of leafy green vegetables. That can’t be a bad thing. And all the fresh, tender greens make spring my favorite time of year for salad days!

http://www.webmd.com/diet/healthy-kitchen-11/leafy-greens-rated

https://www.ars.usda.gov/plains-area/gfnd/gfhnrc/docs/news-2013/dark-green-leafy-vegetables/

http://www.rwknudsenfamily.com/


Disclosure of Material Connection: I have not received any compensation for writing this post. I have no material connection to the brands, products, or services that I have mentioned. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

July 5, 2016

Lighten Up A Barbecue With a Green Salad

snappy saladToday’s the perfect day to lighten up a barbecue with a green salad. For 78% of us, the 4th of July includes a barbecue. Along with the burgers, brats, hot dogs, chicken, and ribs you’re sure to find plenty of potato salad, baked beans, and corn-on-the-cob. What’s often missing from the table is something light and green. While salad may not be practical for some environments, it can work well at a back yard barbecue.

On a really hot day, cold crunchy greens aren’t just healthy, they’re refreshing. Keep the salad in the refrigerator until the burgers come off the grill, then bring it out so the chill will hold while it’s served. If the refrigerator isn’t convenient, have an ice chest dedicated to salad. Salad dressing can be stashed on ice along with the sodas or beer.

Sometimes I compose a salad in advance. Other times, I serve all the toppings separately and let the guests build their own. When I compose the salad myself, I use ingredients that don’t easily wilt so that I have a longer window to serve a perky salad outdoors.

Chopped Romaine makes a good base. Carrots, celery, onions, bell peppers, radishes, cucumbers, broccoli, cauliflower, radicchio, grape tomatoes, sugar snap peas, corn, black beans, pico de gallo, hard cheeses, boiled eggs and steamed asparagus all hold up well.

I like to top a salad with nuts, sunflower seeds or toasted pumpkin seeds, but I wait until serving time to add these ingredients so they don’t get soggy. Crisp bacon pieces are also a great topping added at the last minute.

arugulaStrawberries, blueberries, or blackberries are delicious additions to a green salad, but I usually reserve those for indoor meals rather than a barbecue. The same with arugula, butter lettuce, and chard. It’s easier to control the quality of delicate ingredients at an indoor party.

MIxing fresh herbs in a salad can brighten and heighten the flavor of the greens. While herbs are delicate, cutting or chopping them into small pieces lessens the possibility of a wilted bite. I use parsley, basil, and mint most often, but dill, chives and cilantro are also great choices.

It always seems special to add a homemade dressing. All you need for a vinaigrette is oil, vinegar, and some herbs and spices, citrus, or other fruit for flavor. Sometimes a drizzle of honey adds the perfect touch of sweetness. I usually add a bit of water as well.

There are flavored vinegars and oils available for extra pizazz, but plain old apple cider vinegar and extra virgin olive oil work just fine. Balsamic vinegar pairs well with cherry or chocolate and provides a deeper more caramel note to your dressing. Mirin is light and can be used in place of other vinegars.

A creamy dressing can be made with yogurt, mayonnaise, sour cream or buttermilk. Many creamy dressings use a combination of some of these ingredients. Here’s a creamy dressing I’ve been enjoying atop my salad this week:

Green Goodness Dressing
4 – 6 Servings

1 tbsp Penzey’s Green Goddess Dressing Base
2 tbsp water
1 tbsp apple cider vinegar
1/3 cup real mayonnaise
1/3 cup + 1 tbsp plain Greek yogurt
1 tsp honey
1/4 tsp basil paste
1/8 tsp salt or to taste

In small jar, combine dressing base with water. Allow to sit for 5 minutes. Add vinegar, mayonnaise, yogurt, honey, and basil paste. Sprinkle with salt. Put lid on jar and shake until well mixed. Refrigerate.

When it’s hot and muggy outside, I love a cold salad to lighten up a barbecue or any other meal for that matter. Just talking about it is making me want one so I’ll be off to the kitchen now to chop some greens!

November 16, 2015

It’s a Good Day for Chicken Soup!

It’s a good day for chicken soup! It’s raining outside and I have a cold…or something. I don’t feel horrible, but I don’t feel good. At first my sinuses hurt, then my throat got scratchy, and now I’m getting a cough, but certainly not the worst I’ve ever had. I really just want to go to sleep.
Soup
Sometimes it’s really hard to know when to give in, go to bed and rest, and when to push on. I was able to work out this morning. That didn’t seem to increase my cough or leave me feeling drained. I knocked out some work and went to the post office. It was when I got back that I began to feel draggy and my cough increased.

I’ve been chugging orange juice and it seems like the perfect time to add some chicken soup! Of course I don’t really feel like a lengthy cooking session.

Luckily, I keep organic chicken stock and rice in the pantry and I always have baby carrots in the fridge. Today, I also have celery. It may not look quite the same as my favorite recipe, but I can have some warm, tasty soup ready in a matter of minutes.

Here’s my simple soup making plan:
32 oz box Imagine Low Sodium Free Range Chicken Broth
3/4 cup water
3/4 tsp salt
3/4 tsp garlic powder
1/4 tsp Italian Herbs paste
Pinch of black pepper
12 – 15 baby carrots, sliced into thin rounds
3 stalks celery, finely chopped
2/3 cup quick-cooking Texmati rice

Pour chicken broth and water into a large saucepan. Add salt, garlic powder, herb paste, and pepper, then stir. Bring to a boil. Add carrots, celery, and rice to broth and stir. Cover and turn heat to low. Allow to simmer for 15 minutes. Serve hot.

If I had a leftover chicken breast or a roasted chicken from the grocery store, I’d tear it into small pieces and add it to the broth along with the rice. This isn’t the first time I’ve fixed chicken soup in a pinch. Sometimes I add a little turmeric or substitute curry powder for the Italian spices. Sometimes I throw in fresh rosemary and sage in place of the herb paste or top things off with arugula or green peas. Of course there are a million options. Since I’m feeling under the weather, the point is to use what’s handy and keep it simple.

I’m planning to pair the soup with a piece of homemade gluten-free bread from the freezer and a cup of hot herbal tea…followed by a nap.

I should be back to normal in no time. I won’t be reaching for the meds unless some complication develops. After all, this is Get Smart About Antibiotics Week – when the CDC reminds us that we overuse and misuse antibiotics which, by the way, are not helpful for colds and flu in the first place.

So if you’re feeling just a bit under the weather, won’t you join me for a cup of comforting chicken soup?


http://www.hhnmag.com/articles/6720-hospitals-around-the-world-unite-to-battle-antibiotic-overuse