Tuesday, September 30, 2014

Spicy Sausage and Black Bean Skillet

This is a quick, easy and healthy dish which works great as a weeknight meal and is awesome for a leftover lunch or mixed in with eggs for breakfast!  If you are not into spicy just sub your favorite mild chicken or turkey sausage and hold the chili peppers and spicy seasoning!


1 pound spicy chicken sausage (if on gluten-free diet use GF brand such as Trader Joes or Aidell’s)
2 red bell peppers, chopped (2 heaping cups)
1 white onion, chopped (1 cup)
2 Anaheim chili peppers finely chopped (1/4 cup)
1 teaspoon olive oil
One 14 ounce can of black beans, rinsed well and patted dry
1/4 cup chicken or vegetable broth (*use a gluten-free brand such as Progresso Natural or Trader Joes if you are on a gluten-free diet)
A dash or two of Cajun seasoning (optional)


Add the 1 teaspoon olive oil to a large pan or pot and put in the sausage onions, bell peppers and chili peppers and sauté on medium-high heat until just starting to brown (about 7-10 minutes), stirring frequently. Then add the black beans (seasoning) and broth, cover to simmer, stirring occasionally until the broth has mostly evaporated and the whole mixture is brown and tender (about 5-7 minutes).

Makes 7 cups, 7 servings

Serving size 1 cup Calories 230 Protein 12  g Carb 25  g Fiber 7 g Sugars   11 g Fat 8 g Saturated fat 2.5 g Sodium 710  mg

This photo was taken by Gabby!


Thursday, September 25, 2014

Gabby’s Eats: Fruit Salad With Strawberry Yogurt Dressing

In Los Angeles it seems as though Fall weather will never be upon us- we have had some of the hottest temps of the year here in September!! That being said we are still enjoying our fair share of salads, Gabby included. She asked to make a fruit salad recently and I was interested to see what she would come up with…the result was quite delicious. Her idea of blending yogurt with part of the strawberries that were actually included in the recipe made a simple but yummy dressing. Here in California, the Summer fruit is still tasty so we thought we’d sneak this last Summer-ish recipe in as a post. If some of the listed fruits are not available in your area you can always substitute others and use frozen thawed strawberries as well. Enjoy!!


1 cup cubed peaches (or pears)
1 cup cubed apples
1 cup sliced strawberries
1 cup low fat strawberry yogurt (we used and highly recommend Trader Joes Organic)
2 Tablespoons chopped walnuts


Wash, dry and cut up the fruit. (Gabby used a kid’s safe knife with my help). Add all the chopped apple and peach and ¾ cup of the strawberries to a medium bowl. Put the last ¼ cup strawberries and the yogurt in a blender and process in high speed until smooth. Pour the dressing over the salad and sprinkle the walnuts on top. Chill if not serving immediately.

Makes four servings

Serving size: 1/4 th of the recipe Calories 120 Protein 4 g Carb 19 g Fiber  2g Sugars 15 g Fat 3.5 g Saturated fat 0  g Sodium 25 mg

Gabby's Shot:


Sunday, September 21, 2014

Recipe Redux Post #26 Ginger Apple Walnut Bars

September's Recipe Redux theme is "Get Your Dehydrator On" and we were asked to show how we like to dehydrate food or develop a recipe using dehydrated fruits or veggies.  Sadly I do not own a dehydrator and don't seem to be home long enough to do an all day low temp oven dehydration method so I decided to go with creating a recipe using store bought dried apples- my favorite dehydrated fruit!  I have also come to adore ginger over the last year so I decided to do a snack bar recipe that married apples and ginger together with some crunchy walnuts thrown in. If you are not a big ginger fan you can omit it and then these will simply be apple walnut bars which are delicious as well. The neutral almond butter base works great with these bars and the chewy apples and oats plus the crunch of the walnuts it an awesome combination.  So try them out to eat for breakfast, snack or dessert and check out the other cool dehydrator creations from the other Recipe Redux bloggers too!


1 cup creamy or crunchy almond butter (I used Trader Joes Crunchy Salted)
1 tablespoon vanilla extract
1/2 cup pure maple syrup  
1 tablespoon blackstrap molasses
¾ teaspoon ground ginger (optional- then these will just be apple walnut bars!)
3/4 cup oats (old fashioned, not quick, use a gluten-free oats such as Bob's Red Mill if you are on a gluten-free diet)
½ cup chopped dried apples 
¼ cup chopped walnuts
Wax or parchment paper


In a medium sized bowl, combine all of the ingredients and mix well. Press mixture into an 8 by 8 inch pan. (Lining the pan with a large rectangular piece of parchment paper, placing the mixture on one side and then folding the paper over to press down works nicely. The dough will be a bit crumbly, but will come together nicely as you continue to work with it and pat it down into the pan.) Chill in the fridge for an hour or more (if you can wait that long!) and cut into 8 bars and serve. Wrapping the individual bars in wax paper and storing in baggies is great for convenience.  Store in the fridge. These bars also freeze well!

Makes 8 bars

Serving size: 1/8th of recipe  Calories 300 Protein 10 g Carb 25 g Fiber 4 g Sugars 15 g Fat 20 g Saturated fat 1.5 g Sodium 20 mg


Saturday, September 13, 2014

Oatmeal Raisin Pancakes

These are kinda like eating warm soft oatmeal cookies for breakfast! 

1 cup oat flour (if you are on a gluten free diet use a brand such as Bob’s Red Mill or you can make your own to by grinding gluten free oats in food processor)
¼ cup oats if you are on a gluten free diet use a brand such as Bob’s Red Mill or Trader Joes, GF)
1 teaspoon baking powder
1 Tablespoon brown sugar
¼-1/2 teaspoon cinnamon
¼ cup egg whites
1 cup nonfat milk (I used unsweetened almond milk)
1/2 teaspoon vanilla extract
3- 4 tablespoons raisins
In a small bowl combine the baking powder, flour, oats, brown sugar and cinnamon together.  To a larger bowl add the egg whites, vanilla and milk and whisk together. Then slowly whisk in the flour mixture to the liquid until a smooth, thin batter is formed. Stir in the raisins and mix well. Allow to thicken for about 10-15 minutes for best results. (This batter is even better when stored overnight.)Add ¼ cup (for 1 pancake) to a non stick skillet, or one coated with cooking spray and heat on high heat for 1-2 minutes each side.  Repeat with ¼ cup mixture 5 more times for a total of 6 small/medium pancakes.
Makes 6 pancakes

Serving size: 1 pancake Calories 100 Protein 3 g Carb 17 g Fiber 2 g Sugars 6 g Fat 2 g Saturated fat 0 g Sodium 50 mg


Friday, September 5, 2014

In The News: Eating More Potassium Rich Foods May Cut The Risk Of Stroke and Death In Older Women

New research published in the American Heart Association's journal Stroke suggests that post-menopuasal women who eat foods higher in potassium are less likely to have strokes and die than women who eat less potassium-rich foods in their diet. There is good evidence from past studies have shown that potassium intake can lower blood pressure, but focusing on potassium alone and its effect has not been looked at as much, so this was a welcomed study.

Researchers worked with 90,137 postmenopausal women subjects, ages 50 to 79, for an average 11 years. They looked at how much potassium the women consumed, as well as the rates at which stroke or death occurred  during the study period. Women in the study were stroke-free at the start and the average dietary potassium intake was 2,611 mg/day. Results of this study were based on potassium intake from food only, not from supplements.

The results:  

"The researchers found:

  • Women who ate the most potassium were 12 percent less likely to suffer stroke in general and 16 percent less likely to suffer an ischemic stroke than women who ate the least.
  • Women who ate the most potassium were 10 percent less likely to die than those who ate the least.
  • Among women who did not have hypertension (whose blood pressure was normal and they were not on any medications for high blood pressure), those who ate the most potassium had a 27 percent lower ischemic stroke risk and 21 percent reduced risk for all stroke types, compared to women who ate the least potassium in their daily diets.
  • Among women with hypertension (whose blood pressure was high or they were taking drugs for high blood pressure), those who ate the most potassium had a lower risk of death, but potassium intake did not lower their stroke risk."
4,700 mg of potassium is the daily amount recommended per the USDA.  According to Sylvia Wassertheil-Smoller, Ph.D., study senior author  "Only 2.8 percent of women in our study met or exceeded this level. The World Health Organization's daily potassium recommendation for women is lower, at 3,510 mg or more. Still, only 16.6 percent of women we studied met or exceeded that. Our findings suggest that women need to eat more potassium-rich foods. You won't find high potassium in junk food. Some foods high in potassium include white and sweet potatoes, bananas and white beans."
She did caution that there are some people who have too much potassium in their blood, which can be dangerous to the heart. "People should check with their doctor about how much potassium they should eat," she said.  This especially applies to those with kidney problems.


  © Blogger template The Professional Template by Ourblogtemplates.com 2008

Back to TOP