Quick and easy shrimp recipes

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Super Awesome cabbages of Brussels and fungi of e

If there is one thing I learned for almost 14 years of parenting, it is if you want your kids to eat veggies, bring in the kitchen to cook.  Last week I was on the verge of launching some Brussels sprouts in the roasting oven when my daughter stopped for me:

"Please do not cook in the oven."

"Why not?".

"Because I don't like the witch."  Cook in a frying pan. »

"okay, smartypants."  Any other suggestions? »

Add mushrooms, lots of mushrooms.

"Perhaps that should just that for yourself."

Of course it does.  Trim Brussels sprouts is far more time-consuming than designing a recipe, so I did most of the work under the direction of E.  We've added a whole box of mushrooms ("" best part"") for Brussels Sprouts with garlic, onion, and black pepper as seasoning only.  And you know what?  Actually eaten E 2 servings.  I can has it all side dishes head now.

(printable version)

cabbages of Brussels 1 book
1 small onion, into quarters and thinly sliced
2-3 cloves garlic, thinly sliced
8 ounces (baby bella or button), mushrooms, sliced
Bouillon of vegetables for 3/4 cup
salt and pepper to taste

Trim the dry ends off germs and then cut in half. Prepare the vegetables and heat a skillet. The quality of vegetable broth by.

Put the onions in the hot pan and give them a sprinkle of salt (optional, but speeds Browning). Stirring constantly, adding that a teaspoon or two of broth in the pan if onions persevere, Cook until onion begins to Brown, about 2 - 3 minutes. Add garlic and more if necessary broth and cook for one minute. Remove onions and garlic to a plate and return the pan to the heat.

Put the seeds in the frying pan, cut side. Cook until what they begin to Brown, then add them mushrooms and stir. Cook for one or two minutes, stirring often. Add about 1/2 cups broth plant and reserved onion mix, turn down the heat and cover tightly. Cook until sprouts are soft and easily pierced with a fork, 3 to 5 minutes, adding broth if need. Season with salt and pepper to taste and serve immediately, topped with a zest of orange cheese, if desired.

Servings: 4

Nutrition (per serving): 72 calories, 5 calories from fat.<1g total="" fat,="" 0mg="" cholesterol,="" 116.5mg="" sodium,="" 653mg="" potassium,="" 14.5g="" carbohydrates,="" 5.2g="" fiber,="" 4.2g="" sugar,="" 6.1g="">

Copyright: Susan neighbour 2011. All rights reserved. Please do not repost recipes or photos of other Web sites.

Sautéed Brussels sprouts
Cabbages of Brussels and Shiitake mushroom soup
Roasted Brussels sprouts
Two ways of Brussels sprouts
Shredded Brussels sprouts & apples to 101 pounds of kitchen
Post-Punk Chipotle chilli with sweet potatoes and Brussels sprouts of kitchen
Sconed Brussels sprouts roasted with lime and garlic get
Brussels sprouts shredded with persimmons and nuts of wasabimon.com (vegan option)

Marked as: CORE E-cooks, eat to live, gluten-free

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Valentine meringue cookies

If you are looking for a low calorie, fat-free treat this Valentine's day, then try this light meringue cookies. Heart shapes with a piping bag filled with the meringue can tube or spoon the meringue in a heart-shaped cookie cutter and push it out again as you lift the cutter.

More on meringue

Valentine meringue cookies © Fiona Haynes, about.com, Inc. licensed

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Hot Stove salad

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I’m on a diet healthy eating plan.  Those of you who just stumbled on this blog are probably now looking at its name and going, “Well, duh!”  But the fact is, I never really talk about my struggles with my weight here because that’s a long and personal discussion, and my writing style is fast and breezy and cut to the chase, er, recipe.  So let’s just suffice it to say that though the recipes I post here are low-fat and most are suitable for any healthy diet plan, there are things in my pantry that aren’t fat-free or low in sugar or unprocessed, and they’ve been known to find their way out of my pantry and into my mouth.  (I’m looking at you, Boca Chik’N and Fruitful O’s!)  No matter how healthy my dinners are (and they really are what you see on this blog), I don’t make any progress losing weight if I eat junk for lunch and between meals.  So I’ve cut out all processed foods, including flour and sugar, which always cause me to crave more processed food. And I feel great!  My new motto is “If I didn’t cook it myself and it doesn’t fit on my blog, I don’t eat it.”  That’s a long motto, but you get the idea.

I’m basically following Dr. Joel Fuhrman’s Eat to Live (I have my own little tweaks), and one of its main precepts is “Thou Shalt Eat a Mega-Huge Salad for Lunch.”  Mega-Huge means take the salad bowl you use to make salad for dinner parties and fill it up with lettuce, spinach, kale, and various other leafy greens and top them with tomatoes, cucumbers, peppers, peas, and whatever raw vegetables you can find.  Finally, top that with an ounce or two of raw nuts and some cooked beans, and then eat the entire thing. My main problem with this main precept is that I get tired of salads every day, especially during the winter when the thought of cold salad often leads me to heat up the beans before pouring them over the salad.  So yesterday I opened my fridge and took out all the “remnants” of other recipes–the cabbage and kale I’d chopped for a photo shoot, the white beans leftover from Roasted Parsnip Soup, two baby bok choy that I didn’t use in my last stir-fry–added some onions and carrots, and made a hot salad out of them:

Then I posted the photo above to Facebook with the caption, “I just ate almost this entire stir-fry pan full of food–the kind of lunch that happens when I get tired of salads!”  So many people wanted the recipe (though one wanted to chastise me for my “gluttony”) that I posted the ingredients.  But since ingredients do not a recipe make, I figured I’d better give you the full run-down here on the blog.

What follows is exactly what I used and what I did, but since I was cleaning out my own fridge, not yours, feel free to use the vegetables that you need to use up.  Chopping time aside (and I was lucky to have most of this pre-chopped), this cooks very quickly: Be sure you use a deep enough skillet that you can cover because steaming is necessary to get the veggies cooked fast without oil.  And note the number of servings. The recipe made about 4 of the salad-plate-sized servings in the photo below, but if you’re following Eat to Live, you’ll want to eat more than that (or even the whole pan!) so I’ve set the nutritional info up for 2 servings. You could also serve it as a side dish for 4; just divide the nutritional stats in half.

(printer-friendly version)

I call this technique “steam-frying.”  Cover the pan to trap steam to quickly cook the vegetables, but remove the cover and stir quickly and often to make sure they get equal exposure to the pan’s surface and don’t burn or stick.

2 baby bok choy
1/4 cup red onion, chopped
3 ounces baby carrots, slivered (about 6)
2 cloves garlic, minced
1/4 teaspoon red pepper flakes
1 cup red cabbage, sliced
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
4 cups sliced kale
1 cup cooked great northern beans
salt and freshly ground black pepper, to taste
1 tablespoon fat-free or low-fat balsamic dressing (or balsamic vinegar)

Wash the bok choy well. Slice the white stems into 1/4-inch slices and set aside. Slice the green leafy tops thinly and keep separate from the stems.

Preheat a non-stick wok or deep skillet. Add the red onion and cook until it begins to soften. Add the carrots, garlic, and red pepper flakes and cook for another minute. Add the bok choy stems, cabbage, basil, oregano, and 1/4 cup water. Cover tightly and steam for about 3 minutes, stirring several times. Stir in the bok choy leaves, kale, and beans and add another splash of water if it’s too dry. Cover and steam until the kale is tender and bright green, about 3 minutes. Season with salt and pepper and stir in salad dressing or vinegar just before serving.

Servings: 2

Nutrition (per serving): 233 calories, 15 calories from fat, 1.8g total fat, 0mg cholesterol, 192.9mg sodium, 1524mg potassium, 44.9g carbohydrates, 13g fiber, 4.9g sugar, 15.1g protein.

Copyright: Susan Voisin 2011. All rights reserved. Please do not repost recipes or photos to other websites. Linking is welcome!

What do you eat when you don’t want salad?  Leave your ideas and recipes in the comments below.

Looking for other Eat to Live-able recipes? Check out my ETL sections both here and on the main website.  Looking for support? Join us in the Eat-2-Live Group on Yahoo!

Tagged as: CORE, eat-to-live, gluten-free

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Chili six ways

Chili is undoubtedly one of America's favorite dishes, although it seems that no two chili dishes are equal. Everyone has their own idea of chili should be whether it features red meat, white meat, meat, the kind of beans you put it, and so on. Here are six types of chili, all you low fat. Enjoy with some cornbread and a little DAB of reduced-fat sour cream or nonfat Greek yogurt on top.

Chicken Chili photo © Fiona Haynes, licensed, about.com

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Dietary guidelines for Americans, 2010

Less is more. This the underlying message is long-awaited, overdue 2010 dietary guidelines for Americans. We eat sugars and grains added too much in General and much sodium, solid fats, especially refined. Although the guidelines say that included not necessarily to gain weight within a calorie-controlled diet, the more of these we consume food, solid fats and sugar, the less is probably that we'll have room for more nutritious foods with enough vitamins, minerals and fiber.

The new guidelines stress the need for a balance of calories (calories in, calories out) to keep us to reach and maintain and healthy weight. Emphasize the need to eat more nutritious foods: fruits, vegetables, whole grains, fat-free and low-fat dairy products, fish, lean meat and poultry, beans, nuts and seeds.

What the guidelines on fats? Note the guidelines that the fats we eat is important influence on the risk of cardiovascular disease than the total amount of fat we consume. The guidelines relate to solid fats, which mean not just saturated fats from animal and plant sources, but other fats including Hydrogenated fat, lard, shortening, and every other kind of fat that is solid at room temperature, including milk fat). Recognised in the case of saturated fat that the body needs saturated fat for certain important functions, it makes enough to those needs to meet. The guidelines explain that we "no dietary requirements for saturated fatty acids". The recommendation is that we consume less than 10% of calories from saturated fats and replace with polyunsaturated fatty acids reduce the risk of cardiovascular disease. It also States that the saturated fats to seven percent can further reduce the risk to reduce calories.

You can read the full report here: Dietary guidelines for Americans, 2010, and find out what the Government for reducing our intake of salt, and added sugars recommends. In the next revised Food pyramid and other tools expect months designed to make better decisions. The question is will really change the manner we eat?

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Curry chickpeas and tomatoes

Meatless is while good for our body, and a great way even in one, cheaper to eat. Recipe is super fast and super flavorful this curried chick peas and tomato Curry spices and especially fresh ginger. Enjoy these healthy curried chick peas and tomato dish of microwaveable whole grain rice.

Curry chickpeas and tomatoes (copyright) 2011 Fiona Haynes, licensed, about.com

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2010 Dietary guidelines for

Better late than never? The Government is set to the 2010 dietary guidelines for Americans on Monday January 31st to reveal. The main objectives are added expected to saturated fats, sodium and sugar. If the Advisory Committee published its findings a few months ago, we learned that the Committee "no adverse effect as a source of calories, carbohydrates" found insist that "important determinants of cardiovascular disease and type 2 diabetes, two leading causes of morbidity and mortality are [saturates and cholesterol." The public response to these findings has been largely negative. We'll soon find out if the Government has heard that feedback.

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Roast parsnip and garlic mushroom soup

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I don’t know what it says about me that after 5 years of blogging, I can still find vegetables that I’ve never written about (or cooked with, to be honest about it).  I’m afraid it means that I get stuck in a rut, using the same tried and true ingredients over and over again, but when I’m feeling a bit more charitable toward myself, I blame it on the local grocery stores, which don’t get a lot of new-to-me produce, and when they do, it’s often old and sickly-looking from lack of anyone buying it regularly.  So a combination of these reasons is how parsnips come to make their first appearance on this blog. Oh, how I wish I’d discovered them sooner!

Parsnips look like white carrots, and you want to buy them when they’re all stiff and cream-colored and pert, not floppy and browning and sad.  I found the stiff and happily organic kind recently at the local co-op, and a conversation with one of the produce guys convinced me that I should either (a) roast them or (b) make them into soup.  Being the raging non-conformist that I am I decided to do both, simultaneously.  Before I pureed the roasted parsnips, though, I took a nibble (or three) and discovered that I loved them straight out of the oven, totally unadorned. I had to press on with my planned soup, though I’m sure that roasted parsnips will be making another appearance on this blog soon.

And now the bad news: This recipe is not for everyone. Parsnips have a sweet flavor, brought out by roasting, that some people (ahem E) object to in a soup. D and I loved this soup–it grew on D, as his comments went from “interesting” to “good” to “delicious” to “May I finish off the rest of the pot?”  The mushrooms add a little earthiness, but if you’re not sure about the sweet, skip this soup and wait for my next parsnip recipe. I promise you won’t have to wait another 5 years.

(printer-friendly version)

Old or large parsnips can have a hard core, particularly near the top. If you find that your parsnips are overly woody, cut out and discard the hardest part.

1 pound parsnips, peeled and cut into 1/2-inch pieces
1 head garlic
1 small onion, thinly sliced
1 rib celery (including leaves), chopped
4 to 5 cups No-Chicken broth
1/4 teaspoon white pepper or to taste (white pepper adds spiciness)
1/2 cup great northern beans
6-8 ounces mushrooms, stemmed and sliced
1 green onion, sliced thin
salt to taste

Preheat oven to 400F. Place the parsnip cubes on a baking sheet lined with parchment paper or a silicone mat. Cut the top off of the head of garlic, just enough to expose the tops of the cloves. Place it on a square of aluminum foil, spritz it quickly with a 1/2-second spray of olive oil (optional), and wrap it up. Place it on the baking sheet with the parsnips and put it into the oven. Bake for 15 minutes, turn over the parsnips, and cook for 10-15 more minutes until parsnips are tender and just touched with brown. Remove from oven and allow the garlic to cool in its wrapper.

Heat a non-stick saucepan and cook the onion until it’s translucent. Add the celery and cook for a couple minutes more. Add 3 cups of the broth, the parsnips, and the pepper. Squeeze the garlic out of the cloves into the pan. Cook for a few minutes, until parsnips have softened. Add the beans.

Puree the soup in one of two ways: (1)place it into a blender in one or two batches, being careful not to fill more than half full and adding more broth if necessary (preferred), or (2) use a stick blender and carefully blend right in the pan. The smoother you get it, the better, so a Vita-Mix or other high-powered blender is great here. Return the pureed soup to the pan and warm over low heat. If the soup is too thick, add more broth until it reaches your desired consistency. Keep it covered because it will “erupt” from time to time.

Cook the sliced mushrooms in a small non-stick skillet until they soften and release their juices. Season them with salt and add the green onion. Stir most of them into the soup, setting some nice-looking ones aside to use as a garnish. Season with salt and white pepper to taste (careful with the white pepper if you don’t like things spicy!)

Variation: For a cream of mushroom-type soup, add the mushrooms with the celery and cook until softened. Blend with the other vegetables as directed.

Servings: 4

Nutrition (per serving): 175 calories, 6 calories from fat, <1g total fat, 0mg cholesterol, 477.7mg sodium, 801.3mg potassium, 38g carbohydrates, 8.5g fiber, 7.3g sugar, 7.4g protein.

Copyright: Susan Voisin 2011. All rights reserved. Please do not repost recipes or photos to other websites.

Curried Parsnip Soup from Novel Eats
Parsnip Cake at Veganbaking.net (do not look if you’re on a diet!)
Puréed Roasted Parsnips Recipe at Simply Recipes (veganizable)
Parsnip and wild rice mulligatawny by Allotment 2 Kitchen
Slow Cooker Vegan Lentil Parsnip Soup by Geek, Poet, Housewife, Wannabe
Seasonal Spotlight: Parsnips on The Kitchn

If you haven’t liked Fatfreevegan.com on Facebook, you’re missing out on discussions, information, links to good-looking recipes on other blogs, Ridiculously Easy recipes that I don’t post here, and, most importantly, surprise cat photos.  Click the Like Button today to get updates on your Facebook wall.

I’ve added a thumbnail photo to the printer-friendly page.  Please tell me whether you like it or think it’s a waste of ink.

Tagged as: CORE, eat-to-live, gluten-free, Vita-Mix

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Planning a healthy Super Bowl party

A healthy Super Bowl party? Sounds like an oxymoron, don't you think? Whether the Steelers or the Packers on Super Bowl Sunday roots, or simply forward to a great game on 5 February, want to make sure have good food and drinks at hand. Find you out as you serve healthier game day food and still keep all happy. If about Guide to nutrition, some great ideas for healthy tailgating tips Shereen Jegtvig.

For all what else Super Bowl XLV look at me not! I'm a Brit, who claimed that football is played by men in shorts with a round ball. Instead you find all about the big game right from our very own football experts know.

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