Cooking & Eating for Health and Well Being

These are two of my favorite items to keep around (in the fridge once opened) for every day use.

Wheat Germ - Comes in a jar and looks like tiny oatmeal flakes.
Contains 20% of vitamin E and Folic Acid in 2 tablespoons (plus other vitamins). I add this to many foods when baking or sprinkle it in yogurt.

Flaxseed - or should I say, ground flaxseed meal. This is a dark colored granular food source which has a "robust, nutty flavor and tastes really great" according to the label on this package, which is sold by Bob's Red Mill.
Flaxseed contains tons of fiber.

Don't we know what fiber is good for?

It also contains "Lignans" which many plant foods contain, and these are very good for your health. You know the story...eat 8 cups of veggies a day, well according to this package: eating 2 tablespoons of flaxseed is equal to eating about 30 CUPS OF FRESH BROCCOLI.

Both of these products are very inexpensive and last a long time. Just remember to reach for them when you are baking or eating anything they could be added to.

Salads...scrambled eggs...soups...stews...casseroles...cooked vegetables...macaroni and cheese...tomato sauce...pizza...muffins

Yogurt, nuts, and grapes.

Save money by purchasing large containers of low fat or fat free yogurt in your favorite flavors.

Add grapes, strawberries, blueberries, or any fruit.
Nuts such as walnuts or pecans.
Flaxseed and/or Wheat Germ - a spoonful of each.

Oatmeal
Mix up according to package directions and add:
Walnuts
Diced apples,
Wheat germ,
and brown sugar.
Pour on some milk once it's cooked.

Since it takes time to cut the nuts and apples, make a large enough amount to have some left over for the next day.

My neighbors have chickens and their boys sell the eggs as a little business to earn spending money, so I buy fresh eggs from them all summer.

I am lucky enough to live in a town with two farm stands that sell fresh vegetables and we all look forward to the time when the stands will open and begin selling the hanging baskets and potted plants. In May the ice cream stand opens and vegetables arrive as they come into season.

Buy local at organic farms and support our hard working farmers.

Use hot water, not boiling water and only let the teabags steep for 2-3 minutes so your tea won't be bitter.

I'm not much of a meat eater, but I need my protein.

Saturated and Trans fats are the worst for us. They are the hard types of fats, like margarine, butter, and fat from meat. They raise cholesterol and are bad for our hearts.

Polyunsaturated fats and Monounsaturated fats are actually helpful- in small amounts- in keeping cholesterol low.

1 or 2 fresh eggs
A little water
Onion & Green pepper diced
Flax seed meal

Scramble the eggs with a couple spoonfuls of water and pour into a hot pan containing olive oil.

As the egg begins to bubble and cook, pull back on the edges with a spatula and tip the pan so the uncooked part of the egg will run onto the pan.

Turn the heat down and keep doing that until the egg is no longer runny.
Add all other ingredients by sprinkling them evenly on the egg.

Flip the omelet a couple of times to make sure the egg is cooked and the inside ingredients are hot.

This stew mix should make enough to fill 6 individual pie pans.

Cut fresh vegetables into bite size pieces.
(This is what I use, but replace with what you prefer)

3-5 carrots
1 sweet potato
1 red potato (leave skin on)
1/2 green cabbage
celery
green pepper
onion- small or half
Minced garlic
(Add cooked chicken if you want, and cut down on the veggies for space)

Put into a heavy duty pan with 1 cups of water and 1 chicken flavor bullion cube. (You might need to add more water once everything is mixed in.)
Add:
1 can condensed cream of chicken soup
1 can mushrooms
1/2 pkg of frozen green peas

Spices: (Just a little- I don't measure)
Thyme
Turmeric
Celery Seed (If you didn't add celery and want the flavor)
Onion Powder (If you didn't add onion)
Sea salt
White or Black Pepper
Flax seed Meal (See the section here where I talk about this. It's up to you to add it or not).

Heat it up and then let it all simmer for about 45 minutes. Mix some cornstarch and water together and add it to the stew to hopefully thicken it a bit.

The individual foil pans I bought to make these came with lids, but if yours don't, use one of the pans before filling it to measure & cut the circles for the top of the pies.

Unroll the pie crust and you should be able to cut 2 circles the size of the pan top from each crust. Then roll out the remaining crust and cut the last 2 for 6 total.

Line a baking pan with foil and fill the individual foil pie pans with the stew mix. (See my photo)
Cover each "pie" with crust and mash the edges with a fork or as you would for any pie you bake to seal it to the pan. Poke holes with a fork in each of the pies and bake in preheated 350° oven for 30 minutes or until the tops are cooked and the filling is bubbly.

I found this recipe years ago and tweaked it a bit for my taste. It's the best!!

You need:
2 cups of elbow noodles (or the small package). Cook them al dente.
1 can cr. of chicken soup. (Campbell's Healthy Request or 98% Fat Free are both good choices for excellent flavor)
1 8-10oz package of sharp cheddar cheese (the kind of cheese you choose will make all the difference, so make sure it's one you like, and shred it yourself).
1/2 cup low fat or non-fat milk
1/2 cup mayonnaise (or a substitute I suppose would work, but I use real)
onion powder (just sprinkle some in)
garlic power (or minced fresh)
black pepper
a spoonful of flax seed (not necessary, but a good healthy addition)

Mix everything together in a big bowl and then add the cooked noodles and stir well.
Pour into a baking dish and bake at 350° for 30-40 minutes.

Whenever I make this dish for some sort of potluck, I am always asked for the recipe, so now I just print up some recipe cards and take them with me ready to hand out.

Cooking Butternut or Buttercup Squash

Use a big, heavy duty knife and cut the squash down the middle.
Spray a pan with oil and lay the squash, cut side down, in the pan.
Bake for 45 minutes at 400 degrees.
(It might take longer depending on the size of the squash)

Remove when cooked, and flip right side up, and scoop the cooked squash into a bowl.
Add butter, brown sugar, salt and pepper and mash it.

Cook 3 lbs. of country style ribs in enough water to cover them for an hour. (Add garlic to the water for extra flavor).
Then cook until done- about 10-15 minutes more, on medium heat on the grill while basting with this barbecue sauce.

Combine the following ingredients:
1 cut ketchup
1/2 cup honey
1/2 cup brown sugar (packed)
1/4 cup spicy brown mustard
2 Tbls. Worcestershire sauce
2 Tbls. Flaxseed Meal

Serve leftover sauce with the ribs. (This basic recipe comes from Taste of Home's Grilling Recipe Collection, 2003)