by Guest | Jun 22, 2022 | Recipes
Excerpt below from “Thrifting Comfort Cooking for Challenging Times” by Judith Yamada
I love pancakes
Now, don’t get me wrong. When I get that urge for pancakes it isn’t a desire for those plain boring pancakes that many people say they don’t like. You know what I mean, the questionable bagged mixes and tasteless homemade plain fried dough cakes with no flavor. I make them tasty, that’s why.
Anyway, pancakes are a perfect example of thrifty hearty comfort food. Inexpensive and easy to prepare even from scratch, kids love them and can even help in preparation. I still have fond memories of Mum making homemade silver dollar pancakes for Saturday night suppers when Dad worked past our bedtimes.
These quick treats can, of course, be simple and splathered with butter and maple syrup. They can be nutritionally motivated by incorporating nutrition rich ingredients like eggs, tofu, pumpkin puree, yogurt, whole grains, summer squash or fruit. And they can become delicious savory suppers with the addition of herbs, squash blossoms, cheese (ricotta is especially good) nuts, veggies, smoked fish, or cooked lean meats.
One of my favorite pancake recipes is Whole Wheat Zucchini Pancakes which I serve with fresh berry sauce. What’s great about these is the use of all that zucchini. You can go through a lot of summer zucchini during the growing season, making those yummy pancakes. And, for a taste of summer, these are just as delicious and fluffy using frozen shredded zucchini that’s been defrosted and drained.
Amazingly, my hubby (who doesn’t love vegetables) loves these. In my kitchen, that says a lot.
Wilderness House Zucchini Pancakes
My old Zucchini cookbook from 1976 has the most wonderful zucchini recipes, and this one is no exception. These are speckled in green, fluffy, tender, delicious – and healthy. You’ll be amazed.
Ingredients:
- 2 large eggs – beaten
- 1 cup low fat unsweetened milk OR buttermilk
- 1 Tablespoon honey OR maple syrup
- 2 Tablespoons vegetable oil
- 1 ½ cups whole-wheat flour OR gluten free flour mix
- 1 Tablespoon baking powder
- ½ teaspoon salt
- ¼ teaspoon baking soda
- 1 ½ cups shredded zucchini, including green skin but no seeds*
- Oil for griddle
Directions:
- In a medium bowl, whisk together the beaten eggs with other liquids.
- In another bowl, whisk together dry ingredients.
- Combine both mixtures, stirring very little. Don’t over mix.
- Gently and evenly fold in the shredded zucchini throughout batter.
- Spoon ¼ cup batter (for each pancake) onto lightly oiled griddle, preheated to medium low or medium heat. Turn cakes when bubbles begin popping on top but turn only once and don’t press them down. Brown other side. Keep warm in oven (170 F.) until all the pancakes are done. Top with the berry sauce below, other fruit, honey, soft cheese, syrup, or a little butter. 3-4 servings
Adapted from original: Zucchini Cookery/Wilderness House
*Frozen shredded zucchini works perfectly for these. Defrost and drain 2 cups of shredded zucchini before using.
Warm Berry Sauce
- 3 cups washed fresh berries
- ¼ cup water
- 3 Tablespoons real maple syrup or honey or natural fruit spread**
- Pinch salt
If using for a pancake or waffle topping, start the sauce first.
If using strawberries in the sauce, hull and slice them. Halve blackberries. Use any combination of berries you have*. Put all ingredients in a 2-quart saucepan on medium high heat until mixture simmers. Lower heat to maintain a constant, light bubbling. Stir every few minutes. Sauce will thicken as liquid evaporates (about 15 minutes). When the liquid is syrupy dripped from a spoon. It’s done. Remove from heat. Serves 2-4 as a topping for pancakes, waffles, shortcake, yogurt, or ice cream. If you don’t use all the sauce, refrigerate for another use. Use within 3 days.
*Frozen berries may be substituted. Use a 12-ounce package frozen unsweetened berries, and mash while cooking to obtain the preferred texture. Do not defrost the berries for this recipe.
** ½ cup unsweetened pineapple or orange juice may be substituted for the sweetener and water.
Original: Kitchen Maven
by Guest | Jun 8, 2022 | Recipes
Prep Time: 15 minutes
Cook Time: 10 minutes
Ingredients:
- ¼ cup low sodium vegetable broth
- 2 tbsp rice vinegar
- 1 ½ tbsp lower sodium soy sauce
- 1 tbsp cornstarch
- 1 tsp ground ginger
- ½ tsp sriracha
- ½ tsp stevia brown sugar blend
- 3 tbsp olive oil
- 1 clove minced garlic
- 1 ¼ lbs raw medium shrimp (peeled, deveined, tails cut off)
- 3 cups broccoli florets
Directions:
- In a small bowl, whisk together the vegetable broth, rice vinegar, soy sauce, cornstarch, ginger, sriracha, and brown sugar blend.
- Heat 2 tbsp of the olive oil in a large skillet or wok. When the oil is shimmering, add the garlic and cook until fragrant (30 seconds). Add the shrimp and cook until opaque, about 4 minutes. Using a slotted spoon, remove the shrimp and place on a plate.
- Heat the remaining 1 tbsp of olive oil in the same skillet. Add the broccoli florets and cook until tender, about 4 minutes.
- Add the cooked shrimp back into the skillet and toss to combine with the broccoli. Pour the broth mixture over the shrimp and broccoli and toss to coat. Continue cooking until the broth mixture thickens slightly, about 1 minute.
Notes:
This recipe calls for broccoli florets, but you can use 3 cups of any nonstartchy vegetables you have on hand (like cauliflower, zucchini, snow peas, or cabbage). Serve over brown rice or another whole grain for a complete plate.
Recipe Source: Diabetes Food Hub. The Create-Your-Plate Diabetes Cookbook. Recipe Credit: Toby Amidor, MS, RD, CDN, FAND. https://www.diabetesfoodhub.org/recipes/easy-broccoli-and-shrimp-stir-fry.html
Photo Source: Terry Doran / Mittera
by Guest | Jun 1, 2022 | Recipes
Prep Time: 12 minutes
Ingredients:
- 2 (14.5 oz) cans of black beans (rinsed and drained)
- 2 cups frozen corn (thawed)
- 1 finely diced red bell pepper
- ½ cup diced red onion
- ½ cup chopped fresh cilantro
- 2 small limes (juiced)
- 3 tbsp olive oil
- ½ tsp cumin
- ¼ tsp garlic powder
- ¼ tsp black pepper
- ¼ tsp cayenne pepper (optional)
Directions:
- In a medium bowl, combine beans, corn, red pepper, red onion, and cilantro.
- In a small bowl, whisk together remaining ingredients and pour over the bean salad. Toss to coat.
Recipe Source: The Diabetes Cookbook. Recipe Credit: Lara Rondinelli Hamilton, RD, LDN, CDE and Jennifer Bucko Lamplough. https://www.diabetesfoodhub.org/recipes/black-bean-and-corn-salad-quick-recipe.html?home-category_id=27
Photo Credit: Mittera
by Guest | May 25, 2022 | Lunch & Snack Recipes, Recipes
Prep Time: 10 minutes
Ingredients
- 1 banana, cut in half crosswise and again lengthwise
- 1 cup Greek yogurt (plain or flavored)
- 1 cup whole-grain fortified cereal (check the Nutrition Facts label)
- 1 teaspoon honey (optional)
- 1/4 cup sliced strawberries (fresh or frozen)
- 1/4 cup canned pineapple pieces (fresh or canned in 100% juice and drained)
Directions
- Wash hands with soap and water.
- Place 2 pieces of banana next to each other in each of the 2 cereal bowls.
- Over the banana in each cereal bowl, spoon half the yogurt and sprinkle half the cereal. Drizzle with honey, if desired.
- Top with fruit and serve.
- Refrigerate leftovers within 2 hours.
Notes
- Try any fruit, such as blueberries and sliced peaches.
- Look at a cereal’s Nutrition Facts label to see if it is fortified with added nutrients such as B12.
- Use any type of yogurt. Look at the Nutrition Facts label for nutrients of concern such as protein, calcium, saturated fat and added sugars.
Photo & Recipe Source: https://www.foodhero.org/recipes/high-protein-banana-split
by Guest | May 18, 2022 | Recipes
Prep Time: 5 minutes
Cook Time: 15 minutes
Ingredients:
- 2 lbs asparagus
- 1 tsp olive oil
- ¼ tsp black pepper
- Zest of 1 lemon
- 2 tbsp Parmesan cheese (grated)
- 1 tbsp lemon juice
Directions:
- Preheat your oven to 425 degrees F. Line a baking sheet with parchment paper. Snap the tough ends off of the asparagus and discard.
- In a large bowl, toss the asparagus with the olive oil, pepper and lemon zest.
- Place the asparagus on the prepared baking sheet in a single layer. Bake for 15 minutes or until tender.
- Remove from the oven, then sprinkle with cheese and lemon juice.
Recipe Credit: Diabetes Food Hub, Christy Brissette, MS, RD. https://www.diabetesfoodhub.org/recipes/roasted-asparagus-with-parmesan.html
by Guest | May 11, 2022 | Recipes
Prep Time: 10 minutes
Cook Time: 30 minutes
Ingredients
- 1 Tablespoon vegetable oil
- 1 pound boneless, skinless chicken breast
- 1 can (14.5 ounces) diced tomatoes, with juice
- 1 cup chili sauce (about 9 ounces)
- 1 green bell pepper, diced
- 2 stalks celery, chopped
- 1 small onion, chopped
- 2 cloves garlic, minced or 1/2 teaspoon garlic powder
- 1 teaspoon basil
- 1 teaspoon dried parsley
- ¼ teaspoon cayenne pepper
Directions
- Wash hands with soap and water
- Heat a skillet over medium high heat (350 degrees F in an electric skillet). Add the oil and chicken and cook until it is not pink inside after cutting.
- Reduce heat to medium (300 degrees F in an electric skillet).
- Add the tomatoes with juice and the rest of the ingredients.
- Bring mixture to a boil; reduce heat to low. Cover skillet and simmer for 10 to 15 minutes. Serve hot.
- Refrigerate leftovers within 2 hours.
Notes
- Serve over cooked rice or pasta. Use brown rice or whole-wheat pasta to include whole grains.
- No chili sauce? Make your own sauce by mixing these ingredients:
1 can (8 ounces) tomato sauce
1 Tablespoon vinegar
1 teaspoon packed brown sugar
1 teaspoon chili powder
Photo and Recipe Source: https://www.foodhero.org/recipes/chicken-creole
