Fresh Food Perspectives

How to Dehydrate Fruit in the Oven - Dried Vanilla Pears

Dehydrating is easy to do in the oven. These oven dried vanilla pears take some time in the oven but it's totally worth it. You'll be surprised by their intense vanilla flavor.

 

It's Recipe Redux time! If you're not familiar with this monthly post let me quickly explain. The Redux, as we like to call it, is a group of healthy food bloggers who unite once a month to bring you a healthy recipe based on a theme. Last weekend, at Blog Brûlée, I had the chance to meet many of my fellow Reduxers and they are amazing. I hope you will check out all of their phenomenal recipe links at the bottom of this post.

This month our challenge was to create a dehydrated food recipe.

Interesting, I thought.

And then, I don't have a dehydrator so what am I going to do?

But this is one of the reasons I love being a part of The Redux; it forces me to think outside of my box and get creative. Fortunately, I quickly learned that the oven can be used as a dehydrator when on the lowest heat setting.  

As I've mentioned here before, grocery shopping is not happening as regularly as I would like, BUT I did actually make it to the store this week and noticed some beautiful looking pears. Perfect! I snagged several with this challenge in mind. I also got some delicious star fruit in my farm delivery this week so that seemed like a fun fruit to experiment with as well. And since I now have a meyer lemon tree, and I need to figure out how to use all the fruit when it starts mass producing, I thought I'd try dehydrating a lemon as well.

I am happy to report that dehydrating was a success, but I learned few things that will help make it much more successful if you choose to try this method.

• Cut your fruit very thin. This will reduce the amount of baking time significantly.
• A mandolin worked the best for slicing the pears and starfruit. It would also work great for apples. I love my mandolin because it has a hand guard. I can't find the exact one anymore but I did put this mandolin in my a-Store. 
• Hand cutting, with a very sharp knife, is the best method for slicing citrus.

The dried pears and starfruit are great to eat on their own as a snack but they could also be tossed into hot oatmeal or used to jazz up a salad. I brought them to my hubby's game on Friday night and shared them with another coach's wife. They were so delicious and I was amazed by how well the vanilla flavor came through.  I think these would be a great Christmas gift too, especially for my neighbors (I'm thinking like an oatmeal mix with the dried fruit). 

I've used the dried lemon slices to infuse my water with delightful lemon flavor. I can also see myself using these to flavor sauces, like my Garlic Lemon Chicken, when fresh lemon juice is not available. 

 

 I think after this experience I will be putting a dehydrator on my Christmas list. I can just see endless possibilities! 

Don't miss your chance to enter my #MakeHealthyEasy Blogiversary Giveaway. It's ending soon.

 

Oven Dried Vanilla Pears

 

4+ Bartlett pears

1 tablespoon vanilla extract

Directions: 

1. Preheat oven to the lowest bake setting. (This was 170 degrees on my oven.)
2. Slice pears very thinly, using the lowest or second to lowest setting on a mandolin. Alternatively, slice pears with a very sharp knife.
3. Layer pears in a single layer on a lined (parchment, foil or Silpat) baking sheet. 
4. Brush eat pear slice with a dab of vanilla extract. You only need to brush one side of the pear.                   
   
5. Bake for 3-4 hours until most of the moisture is gone and edges have curled. Flip fruit regularly to better promote drying out. Remove from heat, let cool and enjoy.

Makes 2-4 servings

Other fruit: Slice starfruit on mandolin and follow directions for baking. Slice citrus with a sharp knife in very thin rounds and follow directions for baking.

An InLinkz Link-up

No-Bread Sandwich Hacks

Yesterday I had a blast sharing some fun ideas for no-bread sandwiches on TV. These "sandwiches" are so much fun, delicious and super healthy. Check out my segment below to see them for yourself. (FYI- I wish they were all originals from my brain, but I snagged some ideas from this article and made them my own.) 

To summarize, here are the ideas:

• Romaine lettuce wraps
• Bell pepper burgers
• Grilled eggplant caprese sandwich
• Cucumber subs

{Disclosure: The above TV segment was sponsored by the Florida Beef Council. I was compensated for my time.}

Also, I've got another prize in the works to add to my #MakeHealthyEasy giveaway. You don't want to miss this great opportunity to win something totally awesome. I'll let you know as soon as the details are confirmed.

In the meantime, jump over to this POST and enter (it's really easy).

Now you tell me, do you have any great no-bread sandwich hacks to share? Leave me a comment below. 

 

 

Cheddar & Quinoa Stuffed Zucchini

Happy Friday! 

I'm very excited to share a recipe with you today that my family has been loving, cheddar and quinoa stuffed zucchini. See, I love quinoa, and my boys will sort of eat it too. But the hubs, he just doesn't care for it. (sniff sniff) So we have a conversation from time to time that involves me going through a list of quinoa options with him to see if he's interested. "Would you eat it like this? What about with this?" etc. etc.

So far, this is THE recipe that has him saying, "now, I'll eat quinoa like that." SCORE! 

When I create recipes for my family (i.e. we actually eat it on a regular basis), I try to bring in an ingredient that everyone likes, all while sneaking in as many veggies as possible. This dish brings together bold flavor by using Cabot Legacy Cheddar, sundried tomatoes, and lean sausage. (We've been blessed with a good friend who hunts and provides us with an ample stash of venison sausage.)  It's then all stuffed into a vegetable, upping the nutrition factor.

The filling for this recipe can be made ahead of time and frozen, making it quick to assemble for a week night dinner. It's also delicious enough to be the highlight of your Sunday supper. 

Since I am on the Cabot Cheeseboard, Cabot cheese was a natural choice for me. If you haven't tried their Legacy Cheddars, you are missing out. They are seriously such delicious cheeses. 

For my vegetarian friends, it's easy to adapt this recipe by omitting the sausauge. For vegan friends, also omit the cheese (and maybe add nutritional yeast). It will still be delicious. 

I hope you enjoy this recipe. Please pin it or  leave me a comment about what you think and if you plan to try it.

And do NOT miss my giveaway running all month long. I've got some great prizes. Click HERE to enter on my Facebook page. 

Have a great weekend!

Cheddar-Quinoa Stuffed Zucchini

 4 large zucchini

1 cup cooked ground mild sausage, crumbled

2 cups cooked quinoa

1 small yellow onion, diced

1 cup julienned sundried tomatoes in oil, drained and chopped

4 garlic cloves, minced

1 ½ cups shredded Cabot Legacy Collection White Oak Cheddar (about ¾ of a bar)

¼ cup parsley, finely chopped

½ teaspoon salt

1 tablespoon olive oil

 

Directions

1. Heat large skillet over medium heat. Preheat oven to 375 degrees.
2. Meanwhile, with a sharp knife, cut zucchini in half length-wise from stem to end. Using a spoon or melon baller, scoop out center flesh of zucchini leaving it hollow. Reserve ½ cup of the flesh and chop it into small pieces. (The rest of it is great for stir fries, juicing or smoothies.)
3. Heat 1 tablespoon of olive oil in the skillet, then add the onion and chopped zucchini. Sautee for 3 minutes, then add the garlic and chopped sundried tomatoes. Continue cooking and stirring occasionally for 2 more minutes. Remove from heat and pour contents into a heat safe bowl.
4. Add the cooked sausage crumbles and cooked quinoa to the bowl of cooked veggies. Add ½ teaspoon of salt and the chopped parsley. Gently fold in all ingredients until combined. Once mixture has cooled slightly, fold in 1 cup shredded Cabot cheese.
5. Coat a baking pan (9 x 13 or two 9 x 9) with cooking oil or spray. Arrange hollowed zucchinis in a single layer. Generously scoop quinoa mixture into each zucchini filling till almost overflowing.
6. Bake, in the center of oven, for 15 minutes. Remove from oven and turn on broiler. Sprinkle remaining ½ cup of shredded Cabot cheese on top of zucchinis. Broil for 2 minutes, watching carefully to not burn (it may take you slightly less than 2 minutes). Remove from oven and serve.

Serves 4-6 

Adapted from Eating Well

Roasted Veggie Pasta in Garlic Wine Sauce

It's the 21st of the month today which means it's Recipe Redux time! This month our challenge was to share a healthy recipe that uses wine, beer or spirits to enhance flavor.

In my kitchen, I mostly cook with wine and beer. I really like using these ingredients, one because I don't mind drinking it while I'm cooking, and two because it brings great flavor to a dish without needing to add extra fat or sodium.

I think of wine or beer as pretty interchangeable with broth or stock in recipes. It's not always and exact 1:1 exchange, but you can usually sub it in for broth in some quantity. I think it adds a real richness and depth of flavor. Some of my favorite recipes that I use a little alcohol in are my Simple Sweet Marinara sauce, Cuban Black Beans and the recipe I'm sharing today, Roasted Veggie Pasta in Garlic Wine Sauce. 

I've been making versions of this dish throughout our married life and it's always a hit even as a vegetarian dish. (I say this only because I'm married to a meat-loving man.) Why? I think because the wine makes such a delicious sauce mixed with the roasted garlic. 

If you're not comfortable buying wine, don't worry. Check out my pinterest boards for white wine and red wine recommendations. 

Keep in mind that really, any mix of roasted vegetables will work for this pasta. Summer offers so many great choices for produce to use here. I've also added frozen veggies to the sauce (skipping the roasted part) to make a quicker meal. You can also make this meal vegan by omitting the cheese or easily add any type of meat, like grilled chicken. 

So enjoy a snazzy, summer dinner with this simple recipe this week. Make sure you pour yourself a glass of chardonnay to enjoy alongside. Cheers!

 

Roasted Veggie Pasta in Garlic Wine Sauce

Garlic cloves, still attached - at least 3 and up to a whole head (per your preference)

Extra virgin olive oil

1 large tomato, cut into 1/2" chunks

6 asparagus spears, cut into 1" pieces

1 cup large-chopped bell pepper (any color)

3/4 cup large-chopped eggplant (1" pieces)

3/4 cup chopped green beans (1" pieces)

1 cup chopped summer squash, yellow and/or zucchini (1" pieces)

1/2 large yellow onion, diced

1 cup chardonnay white wine

salt and pepper

4 servings dry multi-grain pasta, shape of choice (I like Barilla Plus)

4 oz fresh mozzarella, cut in to small cubes

1/4 cup chopped, fresh basil

Directions:

1. Roast the garlic: Preheat oven to 350 degrees. Slice off the tips of the garlic cloves, being careful to keep them connected at the bottom. Place cloves on a square of aluminum foil and drizzle with a small amount of olive oil. Wrap up foil into a packet around the garlic and roast directly on oven rack for 30 minutes. Remove from oven, open packet and allow garlic to cool slightly. {This step can be done ahead of time or can go in the oven at the same time as the roasted veggetables in step 2. If roasting with vegetables at higher temperature, reduce cook time to 25 minutes.} 
2. Roast the veggies: Preheat oven to 425 degrees. Cover a large, rimmed baking sheet with aluminum foil and spray with cooking oil spray. Place all veggetables (except onion and garlic) on baking sheet, keeping each type separate from each other. Drizzle each section with 1 teaspoon of olive oil and gently toss to coat, keeping the veggies separate. Roast for 18-20 minutes or until all veggies are tender, but not mushy. Remove from oven and set aside.
3. Cook pasta according to instructions on box. Drain, reserve 1 cup of cooking liquid, and set pasta aside.
4. Meanwhile, make the garlic wine sauce by heating a high-sided sautee pan over meadium heat. Add 1 tablespoon of olive oil and allow to warm up for 30 seconds. Add chopped onion and cook for about 4 minutes, untill translucent. Squeeze garlic cloves and add the soft centers to the onions. Stir to combine, using the back of a wooden spoon to break up large clumps. Pour in chardonnay and allow to come to a boil. Lower temperature to a simmer and allow wine to reduce in half, about 8 minutes. 
5. Combine roasted vegetables and any juices to the garlic wine reduction. Add salt and pepper to taste, fresh basil and 1/4 - 1/2 cup of pasta cooking liquid. Stir to combine and warm basil. 
6. Plate a portion of pasta and use a ladel to top with roasted veggies and sauce. Top with 2 tablespoons of fresh mozzarella cubes per plate.

Serves 4. 

An InLinkz Link-up

How to Make a Healthy Smoothie Formula & Giveaway

It is no secret here on FFP that I love smoothies. If you are new to my site, welcome, and know that I love smoothies. On more than one occasion, I've referred to myself as the Smoothie Mad Scientist because I'm always looking for new combinations for a daily dose of super nutrition. Sometimes I may go a little too far, if you think a smoothie should taste like dessert, which I don't.

Why do I Iove smoothies so much? It's because it is a simple and easy way to get a lot of fruits and veggies in with one shot. Sometimes I can get as much as 6 or 7 different fruits and vegetables in my smoothie! Now, I still certainly support the actual eating of those vegetables too. But in my humble opinion, this is the only way I'm ever going to get close to eating 7-11 servings of fruits and vegetables every day.

Today I'm giving you my formula for making a super smoothie at home, or when choosing what to order at a smoothie joint. These are all foods and techniques that I use almost daily at home.

{Stick around to the bottom of this post for a giveaway! There's a lot of info to share to day.}

First, here's my segment on News4Jax from today where I share about this very topic.

 And now, here's the formula, albeit, there are many great ways to make a healthy smoothie. This is just my approach.

 

Now let's break it down a little further. 

Juice

I do use juice in my smoothies, but I make sure I use a juice that has strong health benefits. (No stupid juices!) These days I use Welch's 100% Grape Juice made with Concord Grapes*. Now, I've worked with Welch's before and I continue to do so because of 2 great reasons. First, they have over a decade worth of research showing 100% grape juice with Concord Grapes supports a healthy heart. Second, when making their juice, they crush the skins (similar to wine making) and the seeds, releasing all the helpful polyphenols (natural plant compounds) that research keeps proving have a plethora of health benefits. If you're not a red wine drinker, grape juice can provide many of those same benefits. 

Another juice I often use is 100% carrot juice. I do this espeically if I don't have whole carrots on hand.

Fruit

It's easy to go overboard on fruit. Sticking to about a 1/2 cup per person helps keeps the calories in check on your smoothie. My favorite fruits to use are berries, watermelon, and peaches because they have a low glycemic index. However, I love all fruit and will use mango and apples when I have them too. There is no such thing as a "bad" fruit so enjoy what you like. 

You can use more than a 1/2 cup fruit. Just be mindful of your total volume and calories. You can also think of it as a 1:2 ratio of fruit to veggies. 

Veggies

I push the envelope on how many veggies I put in a smoothie. This will impact the flavor so start at the 1 cup portion and work yourself up. Starting with kale or spinach is easy and accessible. Then start adding some of the suggestions I list in my TV segment - celery, carrots, cucumber, and beets. The sky is the limit!

{FYI, I've experimented with putting tomatoes in my smoothies and it did create a very weird gel-like texture. I did not care for it. Fortunately, I love to eat tomatoes so I'm sticking to that route.}

Protein

There are a lot of protein options out there. I'm not going to dive in to why you should choose one over the other in this post. Sorry. That's for another day. But, if you like your smoothie to be more of a meal, consider adding one of the protein sources mentioned. 

Add-Ins

This is one of my favorite parts of my daily smoothie. What obscure ingredients can I throw in my smoothie to make it super energizing and healthful? (insert mad scientist laugh here) I listed a few of my favorites in the infographic but other options could be actual turmeric root, cinnamon, fresh basil or dill, lemon slices, maca powder, chlorella, spirulina, or fiber powder. 

Lastly, before the giveaway, let's talk equipment. I use this Vitamix blender. I paid the money and have never regretted it. There are a lot of super blenders out there that are similar. This is what I went with and I love it. I do encourage you to buy a high powered blender of some sort for daily blending of veggies. A cheap blender just won't get the job done. 

And now for the giveaway. Welch's is providing coupons for a free bottle of Welch's 100% Grape Juice for 5 FFP readers! Enter below and share the love with friends. Thank you Welch's!

So what is your favorite way to make a smoothie? Leave me a comment and let me know.

*Disclosure: The TV segment above and this blog post were sponsored by Welch's. I was compensated for my time and for this blog post. 

 

a Rafflecopter giveaway

Local Farms: Why Everyone Wins

 

{Today FFP is bringing you another great article from my nutrition intern, Noor. I'm so thrilled that she has begun her local food journey and she shares it here. There are so many great reasons to try to use more of your food dollars on local produce and goods. This is just the tip of the iceburg.  Please leave a comment about why you choose local food. - Jenna}

I’ve never been one to call the process of buying fruits and vegetables “fun.” Chances are, you aren’t either. But I have found a way to to make buying fresh produce actually enjoyable (groundbreaking, I know): local farmer’s market.  

Walking into the Beaches Green Market and seeing all of the color, I felt...inspired. Is it strange to call fruit and vegetables inspiring?  Let me put it this way,  I will never be faced with a dilemma of cheesecake versus fruits and vegetables and prefer the latter. For those of you that disagree, you have a superpower. But in this instance, fruits and vegetables appeared comparable to cheesecake. I really am saying a lot here. I just wanted to eat produce for days.

Let me start off by saying local food does not necessarily mean organic food. Local foods refers to how close the food was produced to where it’s sold (keep reading for more details). Many local farms may use organic practices but cannot afford to be certified organic.

I picked this market because it’s open every Saturday, 2-5PM (rain or shine, according to their website). I hadn’t gone to a farmer’s market before because it’s a solid 25-30 minute drive out there and the grocery store is only 5 minutes away. I also live in Florida, meaning it’s hot and humid most of the time. The idea of grocery shopping outside in this weather didn’t exactly thrill me. But this trip turned me into a die-hard local farmer’s market fan. Seriously, after just one trip, and a few conversations with the farmers themselves, I'm convinced it is worth every extra mile and every ounce of heat.

If you’re on the fence about whether to make the drive yourself, consider this:

It’s Good for You

One farmer told me nutritionally, local foods blows conventional out of the water. He is correct. Since local produce is picked fresh and doesn’t undergo much transportation, it’s nutrients are preserved. Something else that’s retained? Taste. I overheard one customer saying the color and taste of produce at farmer’s market just isn’t comparable to anything else. Unlike conventional farms, the focus of local farmers tends to be quality, not quantity. Another advantage is that you have direct access to the people that grew your food. If you have a question about how the plant was treated, what it tastes like or even how to prepare it, just ask. 

Local farmer’s markets are a way to break the common “fruits and vegetables are the devil” kid complex.  As a kid, grocery shopping was more of a groan-worthy errand than anything.  I just wanted to roam around but the aisles were too restrictive for my taste. The farmer’s markets I went to was outdoors, spacious, and had a park within walking distance. This is as close to a childhood dream as it comes. At the end of the day, anything that helps you (or your kids) eat more produce is a really good thing. That's how you become healthier. 

It’s Good for Farmers and the Economy

One farmer told me it’s important for people to come out and see what local food is all about. The farmer’s are well-versed in their product and they really care about the quality of what they are selling. 

I talked to Francisco of KYV farm. He said being a farmer isn't just a job, it's a lifestyle. He works 10 hour work days almost everyday. Francisco tries to take a few weeks off at the end of every season but this doesn't always happen. If it's a bad season, then forget any days off. The jobs of farmer's are heavily dependent on a factor they have no control over: the weather. It’s our job, the community, to support this hard work so small farms can continue to thrive.

When spending money locally, this money is kept near your community.  A study showed an increase in the direct sale of local foods had a positive effect on income growth. 

It’s Good for the Environment

Conventional products often travel 1500-3000 miles by the time they reach your plate. Although there is no set definition of local foods, a survey showed half of consumers define local food as being produced within 100 miles of their homes. Less miles means less environmental damage like greenhouse gases and feul use caused by transportation. Bonus: less traveling means a reduced chance of contamination. There is also minimal to no packaging involved in selling local foods, another example of a sustainable practice.

I’ll sum of the lengths of this post in a few words: eat local (when you can). You may even have some fun doing so. Find a farmer’s market near you using the USDA Farmer's Market Search or Local Harvest.

Super Basil Tomato Soup

I have loved tomato soup since as far as I can remember. I have good memories of grilled cheese and tomato soup growing up. Anyone else??? 

There's been many nights where either the rain, the cold, or just nastalgia prompt a hankering for tomato soup. Rarely do I keep a ready made can in the pantry but I've learned that it's truly just as easy to make a quick batch from scratch. Really, it is that easy. 

What I do keep my pantry stocked with at all times is several types of tomato products: crushed, whole, sauce, chopped and/or paste. They are just such versatile ingredients that you can turn in to so many wonderful recipes: marinara, pizza sauce, and of course soup, just to name a few. Some other staples I usually have on hand every week are onions, fresh basil (as I grow at least 2 plants at all times), chicken or veggie stock and garlic. All of these items are high flavor, high nutrient foods, and that's why they are always in my kitchen. 

This winter I've made this Super Basil Tomato Soup (it's super basil because I load it with basil) many times both for myself and even a family member who had just had surgery (talk about a super healing soup too!). It's always been a big hit. It freezes great too so you can keep it around for a future, quick meal. 

I like to finish the soup with a little drizzle of balsamic vinegar in the serving bowl (not pictured). I'm not sure why, but it just makes the tomato flavor pop even more. It's totally optional, but I highly recommend it. Also, don't worry about chopping anything for this recipe perfectly. It's all going in a blender when it's done cooking so it does not matter. 

Give this easy soup a try before the heats gets too intense. Or, chill this soup down for an incredible gazpacho and dine al fresco style this summer.Enjoy!

P.S. Don't forget to enter my giveaway running this week. Click here to enter. 

 

Super Basil Tomato Soup

2 cartons (26.4 oz each or something close) chopped tomatoes

1 whole tomato, diced

24 oz vegetable stock

1/2 large yellow onion, diced

1 shallot (optional), diced

3 garlic cloves, minced

1 cup loosely packed fresh basil leaves (can substitute 2 tablespoons dried basil), chopped

1 tablespoon extra virgin olive oil

Directions:

1. Heat a medium sized dutch oven or pot over medium heat. Add oil.
2. Add onions and shallots and sautee until soft, about 4-5 minutes. Add garlic and cook for 1 more minute. 
3. Add both types of tomatoes and veggie stock. Bring to a boil (increase heat if needed), then reduce to low temperature to maintain a simmer. Add basil leaves and continue to simmer for 10-15 minutes. 
4. Move cooking pot off the burner and turn off heat. Puree soup by one of these methods: (1) Blender - Use a soup spoon to carefully add soup to blender. Blend until smooth, ensure that heat can vent through a small slit in the lid. You may need to do this step in batches, depending on size and power of your blender. (2) Immersion Blender - Submerge hand blender into soup and carefully blend until smooth. 
5. Pout into soup bowls and drizzle with a teaspoon of your favorite balsamic vinegar. Serve with a gooey grilled cheese. 

Makes about 8 cups. 

Why I Eat Eggplant: My Parents Made Me (Thank God)

Hello! I'm sorry more than a whole week has passed since I've posted. Last week I took my re-certification exam in sports dietetics and I have been studying like a mad woman to prepare. It's over now and I won't know the results for several weeks, but my brain power is returning and I'm able to focus on some other normal things. 

The wait is worth it as today my student intern, Noor, is bringing you a super delicious Middle-Eastern dish with rich family history. (I know it's tasty because she brought me some to try.) This is a quick, super healthy dinner that uses eggplant. She posted it as proof that there is more to this veggie than just parmesan. We've been talking about writing a series on "Why I eat ...(fill in the blank)" and this is a good way to kick it off. Give this recipe a try and leave Noor some love in the comments if you like it. 

Prior to writing this, all I knew about eggplants was they were put on my plate all the time as a kid. I wasn’t allowed to leave the dinner table till I cleared my plate so there was only one route eggplants could take. I’m now discovering, my parents may have had a few reasons behind what seemed like a random selection of vegetable at the time. Eggplants are wonderful.

Contrary to popular belief, eggplants aren’t always purple. They can also be green, white, or striped. I am telling you this for two reasons. 1.  I’ve never thought of eggplants as anything other than purple and I’m completely fazed by it. 2. Eggplants are a great way to add color and variety to your plate.

Eggplants are low in calories, fat free and a great source of fiber. This is wonderful for people trying to lose weight, trying to eat more for less calories or people just trying to stay healthy who love eating the maximum amount of food possible(as I do). Eggplants are also a good source of vitamins and minerals like vitamin K, thiamin, potassium and folate, in addition to many more, all the good things that make your doctor proud.

As a kid, I never understood words like fiber or minerals.  But I do now. So thank you Mom and Dad for always making me eat my eggplant.

Remember, anytime you’re consuming you’re consuming vegetables, you’re doing your body a favor. Vegetables contain natural antioxidants and can aid in the prevention of disease.

My adventures in the kitchen go as far as my knowledge of football (not very far at all). I only started baking a few months ago and it was more for the challenge of something new than it was for the product. As it turns out, I do love to bake. I’ve made it a goal to bake one new thing a week (in this process, I am learning there are many ways of making banana bread).

So this was my first experience in the kitchen without the presence of flour. My mother set aside some time to show me how to use a pan and shared her secret recipe (the one that made me magically not hate eggplant as a kid). It's called Mesakaa  (try saying that one) and it's a popular eggplant based dish in the Middle East. I ate several variations of this while I was living in Syria but I always go back to my mothers.

 Mesakaa

Ingredients:

1 eggplant

1 green pepper

2 tomatoes

1 onion

less than 1/2 lb of lean ground beef

2 teaspoons of ground allspice

1 teaspoon of salt

1 can of tomato paste

Directions

1. Cut eggplant, green pepper, onion and tomatoes into slices. Keep the slices thin so they cook faster.

2. Put the beef in a saute pan and begin cooking on medium-high heat. Mix in salt and allspice and continue cooking, ensuring the beef is split into small pieces. Once the beef is almost completely cooked, remove from pan with a slotted spoon and set it on plate layerd in paper towels to drain.

3. Wipe out saute pan of nearly all the fat and keep it off the stove burner. Layer the eggplant at the bottom, then cover with green peppers and onion. Spread the already cooked meat over it. Top it off with tomatoes.

4. In a separate bowl, mix the tomato paste with half a cup of water and stir. This makes the paste thinner. Then pour in to the pan.

4. Cover the pan, return to burner, and turn heat to high, cooking until it reaches a boil. This should take about 10 minutes.

5. After it has reached a boil, turn the temperature down to low. Simmer, covered on low temperature for 30 minutes. Remove from heat and let cool slightly.

Serves four people. I love eating it with rice.

 

This is a dish I have grown up on. I hope you enjoy this on your plate as much as I always have. - Noor

How to Start Your Baby on Solid Food

There's a lot of theories out there on how to start your baby on solids and what those solids should be. Let me tell you (if you didn't know already), everyone is passionate about their own way of doing it. They should be! It's your precious little one, and you hope you are setting them up for a lifetime of healthy eating. It's a big deal! 

Regardless of which approach you take, I encourage you to 1) care. By caring I mean, take the time (and patience) it requires. 2) Be flexible. You can't control every aspect of your child's nutrition. For a short period of time you do control every morsel that touches their lips (except when maybe grandparents are involved) but you still can't control what they like and what they don't like. So mom's and dad's, take a deep breath, try to stay relaxed and ENJOY this time of introducing your baby to all kinds of new foods.

Baby Ben turns 6 months old in a week and a half, which is the time I start feeding food. The light bulb went off in my head this week that the 6 month milestone was fast approaching and I needed to prepare. 

I made about 80% of my oldest son's baby food. I shared a few recipes with you back then such as Barley Cereal. (I'll be making this again instead of rice cereal as I don't think rice cereal is really that nutritious.) But let me back up a bit and tell you why I make my own baby food.

First, I just enjoy doing it. I like cooking so it's only natural I also enjoy making my baby's food too. Second, I know exactly what is in the food, how it was prepared and where the original food came from. The "Organic" label on food is a trustworthy standard so I am by no means bashing it. But when I make my own concoctions, I know exactly what went into it. Third, I can adjust the food to baby's likes and dislikes. I can also hide things like putting some spinach in with blueberries (they'll never know). And honestly, it's just cheaper to make your own. 

There are many other reasons why you might choose to make your own baby food, but these are the main ones for me. There are also many reasons why choosing store-bought baby food is a good option too. I used store bought on several occasions like when we traveled. I simply ordered these from Amazon and had them shipped to our destination. Talk about easy!

When I first did my research about approaches to feeding my baby, here's the four main techniques I considered:

1. Introduce green veggies first. Yellow veggies second. Orange veggies last. Then move on to fruits.
2. Give a vegetable first, then offer fruits (in the same sitting).
3. Giving cereal as the first food and then adding other purees.
4. Baby led weaning. 

Any of these options can work but option #1 is what I chose to go with.  It worked for us. The first food I gave Jackson was pureed avocado, and that's what I plan to do with Ben as well. Hopefully it's no secret that I love avocados. They have amazing health benefits and add deliciousness to everything. Personally, there is no more wonderful food to first introduce to my babies. After avocados, I plan to try zucchini, green beans, and peas (which were not well-accepted the first time around with Jackson and I can't say I blame him). In the yellow department, I'll go with summer and winter squashes. For orange, you can't go wrong with sweet potatoes and carrots. 

Since this post is getting a little long, I'll come back tomorrow with information on how to puree, tools of the trade and favorite cookbooks. In the meantime, check out my (affiliate) Amazon store that features many of my favorite products. 

 

Disclaimer: Always consult with your pediatrician when deciding when and what to feed your baby. This post is not intended to mean that what I chose to do is what everyone should do. 

{Recipe Redux} Mango Power Crunch

Disclosure: I received free pistachio samples from the Pistachio Health Institute mentioned in this post. By posting this pairing I am entering a contest sponsored by Pistachio Health Institute and am eligible to win prizes associated with the contest. I was not compensated for my time.

Because I just can't get enough of pistachios, I'm back bringing you another pairing suggestion. (View my Pistachio Cardinal Sin pairing to get caught up on what I've been up to in the FFP kitchen this week.) 

One of my favorite afternoon snacks is cottage cheese and mango. It's sweet, a touch savory and really satisfying because it's packed with protein. Adding pistachios to this combo just takes it to the next level by adding crunch with a little healthy fat and another punch of protein. I prefer to cut the mango into pieces and add it right in to the cottage cheese. Then I may eat the nuts on the side or add them right in to the cottage cheese as well. Either way is a win! 

30 pistachios +

1/2 cup 1% cottage cheese +

1/2 cup mango 

This super satisfying (and yummy) snack boasts only 230 calories! I'm loving the fact that pistachios are so reasonable in calories. There's no reason to avoid enjoying these nutrient nuts. They can fit in anyone's healthy eating plan. 

I encourage you to add this power snack to your afternoon this week. It always picks me up and gets me through the day. Enjoy!