In The Kitchen
Seasonal & Simple Recipes
The theme for this edition of SeniorStyle’s “In the Kitchen” is keeping it warm and loaded with healthy vegetables and lots of good taste! Although taking a daily multi-vitamin is a good habit, you should try to get most of your vitamins and minerals from your food. To many of us that can be a daunting task! But not to worry, we are going to give you some simple recipes that pack a solid punch of healthy vegetables, yet are filling and scrumptious!
"Everybody in the Pool Marinara Sauce"
There are a variety of pastas on the market today that are packed with nutrition. Barilla Plus™ is a great example of traditional pasta that has been enriched with Omega3, protein and fiber. This multi-grain pasta provides a strong foundation for a nutritionally balanced meal without sacrificing the great taste your family expects. This is minimal preparation and could even be tossed into the slow cooker for several hours while you run errands or go to the gym for a quick workout! If you prepare the first 3 ingredients in a pan until the onions are translucent, you can put the remaining ingredients into the slow cooker and go!
The recipe below is so simple and it can be enhanced with any vegetables you happen to have in the refrigerator, left over or fresh! Just grate some fresh parmigiano-reggiano cheese over it and you have a well balanced, nutritional meal in one bowl!
2 tablespoons of olive oil
1 medium yellow onion, chopped
2 garlic cloves, minced
1 large can (28-ounce) crushed tomatoes
1 large carrot, diced
1 teaspoon of oregano, dried
1 teaspoon of parsley, dried
1 teaspoon of basic, dried (or a handful of fresh basil, cut into strips)
1 whole bay leaf
½ teaspoon of sugar
Kosher salt and freshly ground black pepper to taste
Over medium heat in a deep skillet or large pot, heat oil until hot. Add onion and garlic, sauté for 3 to 5 minutes until the onion begins to appear translucent (careful not to burn the garlic).
Add the tomatoes and carrots, stir. Add the herbs and bay leaves. Sprinkle in sugar, salt and pepper.
Add any other vegetables at this time, for example – asparagus spears, zucchini, green pepper or celery. If you have left over cooked vegetables you can throw those in any time. If your vegetables are raw, be sure to get them in as soon as possible to allow them to soften.
Lower the heat, and simmer uncovered for at least 30 minutes, stir occasionally. This sauce freezes beautifully, but will also keep in the refrigerator for 5-6 days. Serve over Penne, spaghetti, rotini and even ravioli.
Three Bean Turkey Stew (Chili) with Melt-in-your-Mouth Corn Bread
Three Bean Turkey Stew (Chili) with Melt-in-your-Mouth Corn Bread Dare I say it? This dish is so packed with iron, protein, folic acid, B vitamins and fiber that it is the perfect meal to prepare for yourself or your family. It also freezes very well so you can make a large batch of it and save it for another time. You can prepare the first 3 ingredients in a pan and then put it all into a crock pot for later. Or you can prepare it all in a large pot on the stove. This corn bread recipe shouldn’t be for dinner, it should be dessert but it is perfect with the Turkey Stew (Chili).
2 tablespoons olive oil
2 medium yellow onions, diced
4 garlic cloves, minced
1 15-oz. can each red kidney beans, garbanzo beans and canelli beans (drained and rinsed). (substitute any canned beans if you can’t find one of the above)
2 28-oz. cans crushed tomatoes
2 cups (about 10 oz) of chopped spinach (if frozen, thaw and drain)
1 small diced jalapeno (removed the seeds)
1 tablespoon parsley (dried)
1 bay leaf
1 tablespoon oregano (dried)
1 tablespoon lime juice
1 pound of lean ground turkey
Kosher salt and black pepper to taste
Stove top directions:
In a large pot heat the oil and add the diced onions and garlic until onions are translucent (don’t leave it or the garlic will burn). Add the ground turkey and brown it for about 8 minutes stirring occasionally.
Throw in the remaining ingredients and stir until mixed. Bring it to a simmer, then reduce the heat and cover. Let this simmer on the stove for at least 2 hours and serve with the corn bread below.
Crock pot directions:
You can heat the oil and add the diced onions and garlic just as the directions give above. Then add all of the ingredients EXCEPT the ground turkey to the crock pot and stir until they are combined.
Separate your ground turkey into pieces over the stew and mix again until combined. Cover the crock pot and heat on high for 4 hours or on low for 8 hours. Be sure that your ground turkey is fully cooked. Serve it with the corn bread recipe below.
Nutrients per serving: Calories: 150, Total fats: 3 g, Saturated Fat: 1 g, Trans fat: 0 g, Cholesterol: 24 mg, Sodium: 303 mg, Total Carbohydrates: 21 g, Dietary Fiber: 6 g, Sugars: 2 g, Protein: 10 g, Iron: 3 mg
Melt-in-your-Mouth Corn Bread
1 stick of butter
2 eggs
1 cup of sour cream
1 small can of cream corn
1 box of Jiffy corn muffin mix
Sharp cheddar cheese, grated
Preheat oven to 350 degrees and spray a 9x9 baking pan with non-stick cooking spray.
In a microwave safe bowl, melt the stick of butter. In a separate medium bowl scramble 2 eggs. Add to the eggs the sour cream, cream corn, melted butter and the box of corn muffin mix. Be sure to add the butter last because you don’t want to add hot butter to raw eggs or you will cook them.
Pour this into the 9x9 baking pan and bake for 30 minutes. After 30 minutes sprinkle a generous amount of grated cheese over the top and bake for another 10 minutes.
Sweet Potato & Vegetable Leek Soup
Understandably, you might take one look at the ingredients of this soup and immediately turn your nose up at it! But wait….this soup is an incredibly good meal that is packed full of nutrition! Sweet potatoes contain Vitamin A, Vitamin C, Calcium, Iron and are high in fiber. Brussels sprouts also contain a lot of Vitamin C, Vitamin A and Iron. It is a warm, hearty soup and when served with good, crusty bread and a little butter, it is out of this world delicious. It is quick and easy and freezes very well. Give it a try!
2 tsp extra virgin olive oil
1 cup chopped onions
½ cup diced celery
2 minced garlic cloves
½ tsp ground black pepper (divided)
½ tsp kosher salt (divided)
8 cups of low-sodium chicken broth
2 cups water
½ tsp dried oregano
4 cups chopped, peeled sweet potato
3 cups thnly chopped leeks (use the stalk, not the leaves)
1 heaping cup Brussels sprouts (fresh or frozen)
2 tbsp chopped fresh Italian flat leaf parsley
On medium-high heat in a large non-stick skillet, pour oil and sauté onions, celery, garlic and ¼ tsp each of pepper and salt for about 6 minutes. Avoid browning ingredients.
Meanwhile, in a large pot add broth, water, oregano and sweet potatoes. Cover and bring to a boil.
Once boiling add sautéed vegetables, leeks, Brussels sprouts, parsley and remaining pepper and salt. Cover and simmer for 25 minutes, until potatoes are very tender. Remove pan from heat and partially mash potatoes.
Nutrients per serving: Calories: 144, Total Fats: 5 g, Saturated Fat: 1 g, Trans Fat: 0 g, Cholesterol: 0 mg, Sodium: 16 mg, Total Carbohydrates: 25 g, Dietary Fiber: 3 g, Sugars: 9 g, Protein: 4 g, Iron: 2 mg
Healthy Macaroni and Four Cheeses
Courtesy of Healthy Living with Ellie Krieger
I have some pretty picky eaters in my house and they loved this recipe. Pureed squash can be easily found in your grocery store freezer section, but if you have some extra time you can roast and puree your own. I have used Acorn Squash and Butternut Squash puree in this recipe and both have worked well. Squash can be a caloric bargain with a nutritional bonus.
- Depending on the variety, a half a cup of squash ranges from 50 to 125 calories.
- In one 4-ounce serving, squash provides 20% or more of your recommended daily value of magnesium, potassium, and vitamins A, C and E (vitamin E is found in the seeds).
- Squash is also a good source (10% or more of your RDV) of calcium.
- High in nutrients and flavor, squash is also remarkably high in antioxidants and beta-carotene.
(Courtesy of: www.thenibble.com)
Cooking Spray
16 ounce(s) pasta, elbow macaroni (preferably whole wheat or Barilla Plus™)
20 ounces(s) winter squash, frozen pureed (2 packages)
2 cups low-fat (1%) milk
1 1/3 cups extra-sharp cheddar cheese, grated
2/3 cup Monterey Jack cheese, grated
½ cup low-fat ricotta cheese
1 tsp salt
1 tsp dry mustard
1/8 tsp cayenne pepper
2 tablespoon bread crumbs
2 tablespoon freshly grated Parmesan cheese
1 tsp olive oil
Preheat the oven to 375 degrees. Coat a 9x13 inch baking dish with cooking spray. Cook the macaroni according to the package directions. Drain and transfer to the prepared baking dish.
Meanwhile, place the frozen squash and milk in a large saucepan and cook over low heat, stirring occasionally and breaking up the squash with a spoon until it is defrosted. Turn the heat up to medium and cook until the mixture is almost simmering, stirring occasionally. Remove the pan from the heat and stir in the cheddar, Monterey Jack, ricotta, salt, mustard and cayenne. Pour this mixture over the macaroni and stir to combine.
Combine the breadcrumbs, Parmesan, and oil in a small bowl. Sprinkle over the top of the macaroni and cheese. Bake until the cheeses are bubbling around the edges, about 20 minutes, the broil for 3 minutes so the top is crisp and nicely browned.
Nutrient Notes & Facts: Excellent source of Vitamin A, Selenium, Thiamin, Folate, Calcium, Manganese, and Niacin; Good source of Iron, Riboflavin, Fiber and Phosphorus. Calories: 390, Total Fat: 11 g, Saturated Fat: 6 g, Cholesterol: 35 mg, Sodium: 547 mg, Total Carbohydrate: 56 g, Fiber: 3.5 g, Protein: 18 g
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