Baked Corn Chips

These are so much healthier than the store-bought fried corn chips.  Also, you can custom flavor them!  They are quick and easy.

Take corn tortillas, brush with water, lemon or lime juice.  Sprinkle with salt or other desired seasoning. 

 

Cut tortillas into 6ths or 8ths.

Bake at 350 for 15 minutes.  Cool and enjoy.

Stone Ground Whole Wheat Bread

I've made some adjustments to the previously posted bread recipe.  The last one was more of a sweet, oatmeal bread.  This is a Stone Ground Whole Wheat Bread.  Most whole wheat breads are dense.  That's fine with me, but they aren't as popular with my in-house tasters.  This one passes everyone's test.  I hope you enjoy it!

Stone Ground Whole Wheat Bread

1 1/4  cup unsweetened almond milk
2 Tbsp pure maple syrup or honey
1 tsp salt  (can be less, I think I'm down to about 1/2 tsp)
3 cups stone ground whole wheat flour (I use Bob's Red Mill)
6 Tbsp vital wheat gluten (magic!  This is what makes the bread soft)
2 tsp yeast

1.  Run whole wheat dough cycle on bread machine.
2.  When cycle is done, remove dough and roll it into a cylinder the length of your loaf pan (I just do this with my hands, above the loaf pan).
3.  Place in loaf pan and let rise 15-30 minutes (until you like the height/shape).
4.  Bake for 20 minutes at 350 degrees.
5.  Let cool for about 10 minutes, then remove from pan and let cool completely on a cooling rack.

Bread

I rarely buy a loaf of bread anymore.  Homemade bread is so quick (esp. with a bread machine) and easy, plus it's cheaper and healthier than store bought bread.  I really don't see the point in buying it if I don't have to.  Also, I know exactly what is going into it - have you read a bread ingredient list lately?  Yikes!  Even the bakery loaves at the grocery store have ingredients that aren't necessary for bread.  Now, admittedly, we do still buy English Muffins and buns because I haven't put time into figuring those out.  I just try to watch my ingredient lists and not buy them too often.

Every time my dad comes to visit, he asks me to make a loaf of bread for him to take home.  Then, last week, a friend came over for lunch and asked for the recipe.  So, I figured I would share it here as well.  I hope you enjoy it.  I do use the bread machine, but only for the dough cycle, as I don't like the shape of the loaf my bread machine makes and I don't see that as reason enough to spend money on a new one.  Besides, I really like the way the loaf bakes in my stoneware pan.

Bread

Put ingredients in bread machine pan in order listed:

1 cup unsweetened almond milk
1/4 cup honey
1 tsp salt  (can be less, I think I'm down to about 1/2 tsp)
2 cups whole wheat flour (I use King Arthur)
1 cup bread flour (again, I use King Arthur)
1/2 cup rolled oats (not quick)
2 tsp yeast

1.  Run sweet dough cycle on bread machine.
2.  When cycle is done, remove dough roll it into a cylinder the length of your loaf pan (I just do this with my hands, above the loaf pan).
3.  Place in loaf pan and let rise 20-30 minutes (until you like the height/shape).
4.  Bake for 25-30 minutes at 350 degrees.
5.  Let cool for about 10 minutes, then remove from pan and let cook completely on a cooling rack.

Salad Bar

We all know that we're supposed to be eating more plants:  preferably fresh (or fresh frozen) fruits and vegetables and whole grains.  Looking at the Harvard Healthy Eating Plate, we see that we should be focusing on a whole foods, plant-based diet and limiting fats (even healthy ones) and animal proteins.  However, sometimes it seems easier said than done.  Our food culture is built around meat and cheese.  Nowhere is this more evident than the American restaurant (even many of the ethnic ones).  When was the last time you saw a menu where most, if not all, of the meals were heavy on the meat and cheese and light on the plants (if there are any at all - french fries don't count).  Then, think about how the plants were prepared.  Were they fried?  Mixed with butter, cream, and/or sugar?  My husband calls sweet potatoes dessert since they are usually covered with butter and brown sugar.  We find it difficult to find a restaurant that prepares meals consistent with the way we eat at home.  So, we usually stay home.  It's healthier and easier on the budget.  Also, with a little bit of prep work, dinner can be quick and easy.

One way our household has increased its intake of plants is to start our meals with salad.  With the end of summer, it's harvest time for zucchini, summer squash (okay these have been with us for a while), cucumbers, tomatoes, and bell peppers.  The cooler temps bring the return of lettuces and spinach.  When I go shopping, I stock up on many wonderful salad foods.  At home, I prep the vegetables for salad use.  I put each vegetable in a storage container and place them in the refrigerator (except the tomatoes).  I even cleaned out and organized my fridge so that the salad ingredients have their own shelf - no searching the fridge or food getting lost.

Now, before we dig into the main course, we set out the containers and create our own salad bar.  This way we start our meal with a serving or two (or 3!) of fresh plants.

I have also prepped some vegetable slices for those inevitable snack attacks or for anyone who has not learned to appreciate a good salad.  A mentor of mine once shared that after school she would put out a vegetable tray for her kids to snack on.  They could snack all they wanted.  It didn't matter if they "spoiled their dinners" because they were eating healthy.

If any of your vegetables are around for a couple of days, before they get too old, transfer them (if necessary) to a freezer-safe container and put them in the freezer.  With winter coming, you'll appreciate having prepped vegetables ready for soup, which can replace the fresh salad as your meal-starter.

I hope this helps you on the path to a more whole foods, plant-based diet.  Enjoy!


Shopping Tip:  Be sure to check out your local farmer's market to see what's available fresh in your area.  Usually fresh produce at the farmer's market is picked that morning (instead of days or more ago, artificially ripened, then shipped).  You can't get any fresher unless you pick it out of your own backyard (another great idea).  Also, it's good to get to know and support your local farmers.  You will know who grew your food, how it was grown (feel free to ask), and you'll be supporting your local economy.

Taco Style Lentils and Rice

This recipe is from my friend Laura. We tried it for the first time this week and it was a huge hit! I hope you enjoy it as well. Thanks Laura!

Taco Style Lentils and Rice

3/4 c. dry lentils
3/4 c. brown rice
4 broth
2 t. chili powder
1/2 t. cumin
1 t. onion powder
1.4 t. garlic powder

Bring water to a boil and then add all. Bring back to a boil and then reduce heat to low and simmer with lid on for 45-50 minutes. Fill tortillas with lentil rice mixture and top with sour cream, cheese, lettuce, tomatoes, salsa, etc.

Notes:
1. You can add a can of diced tomatoes
2. This would be good with a little "kick"--like a dash of cayenne. It's up to you! Without it, it is more kid-friendly.
3. I used homemade bison broth instead of water and bouillon cubes.
4. I used 1/4 of a large onion and a clove of garlic, chopped instead of the onion and garlic powders
5. We blended this with an immersion blender for a refried bean-like texture.