HalfYourPlate

MyPlate Messages

Find MyPlate tips and solutions that reflect your personal preferences, values, traditions, culture, and budget. The MyPlate consumer messages to help communicate the 2015-2020 Dietary Guidelines for Americans are:
Everything you eat and drink over time matters. The right mix can help you be healthier now and in the future. Start with small changes to make healthier choices you can enjoy.

Find your healthy eating style and maintain it for a lifetime. This means:

● Make half your plate fruits and vegetables.
○ Focus on whole fruits.
○ Vary your veggies.
● Make half your grains whole grains.
● Move to low-fat and fat-free milk or yogurt.
● Vary your protein routine.
● Drink and eat less sodium, saturated fat, and added sugars.

MyPlate, MyWins Tips: Meal Planning Made Easy
Planning healthy meals ahead of time can help you stick to a healthy eating style. If you’re new to meal planning, start small and work up to more.
( a notebook )
Map out your meals
Outline meals you plan to eat for the week and use it as a guide. Be sure to list beverages and snacks too!

MyPlate
Find balance

If you have veggies, dairy, and protein at one meal, include fruit and grains in the next to cover all 5 food groups.
(such as an egg and a chicken leg)
Vary protein foods
Choose a variety of protein foods throughout the week. If you have chicken one day, try seafood, beans, lean meat, or eggs other days.
small icon of a piece of paper with a list written on it
Make a grocery list
Start by listing ingredients for meals you plan to make. Cross off items you already have on hand.
Love your leftovers
Prepare enough of a dish to eat multiple times during the week. Making leftovers part of your plan can save money and time.

Countryside Citrus

Give the best gift: an orange!
View

Bake your own Birthday Cake

Carrot Pineapple Coconut Banana Birthday

2 cups all-purpose flour (whole wheat)
2 teaspoons baking soda
1 teaspoon baking powder (a bit more)
1 teaspoon salt
2 teaspoons ground cinnamon
1 3/4 cups white sugar (less and add a ripe banana)
1 cup vegetable oil
3 eggs

1 teaspoon vanilla extract
2 cups shredded carrots
1 cup flaked coconut
1 cup chopped walnuts
1 (8 ounce) can crushed pineapple, drained
1 (8 ounce) package cream cheese (maybe try adding Greek yogurt)
1/4 cup butter, softened (not sure)


Preheat oven to 350 degrees F (175 degrees C). Grease and flour a 9x13 inch pan.
Mix flour, baking soda, baking powder, salt and cinnamon. Make a well in the center and add sugar, oil, eggs and vanilla. Mix with wooden spoon until smooth. Stir in carrots, coconut, walnuts and pineapple.
Pour into 9x13 inch pan. Bake at 350 degrees for about 45 minutes. Don't panic, the center will sink a little. Allow to cool.
To make the frosting: Cream the butter and cream cheese until smooth. Add the confectioners sugar and beat until creamy.

Michael Greger M.D.

Video: Food as Medicine

Food as Medicine: Preventing & Treating the Most Dreaded Diseases with Diet
Michael Greger M.D. FACLM August 3rd, 2015 Volume 26

Machine that Makes Cookie Cutters

Beautiful

Welcome Swagat

Roti Chapati and more! Our city has a fabulous new Indian Food and Grocery store. There are many delicious brands of rice spices and freshly made yogurt. They sell bags of multigrain mix to make Indian breads. The staff are super sweet.
Swagat Indian Food and Grocery
480 Diamond Hill Road · (401) 762-0587

Chef Michael Smith's Slow baked Salmon

Here

Favorite recipe serve hot or cold!

Home Pizzelle Factory

12 egg recipe
7 cups of ww flour
3 cups of sugar
2 cups of corn oil
4 teaspoons baking powder
8 pinches of kosher salt

separate out 2 cups and add 2 teaspoons of flavoring per 2c batch

40-45 seconds on our machine (Pizzelle Chef)

use spatula to place on plates on cooling rack and trim while still warm

when cool transfer back to a dry plate and stack them

makes 12 cups of dough refrigerate and use the dough within 24 hours

definitely a two person job

96 pizzelles!

Gingerbread Pizzelles

Recipe

4 cups whole wheat flour
4 teaspoons baking powder
1 teaspoon ground cinnamon
1 teaspoon ground ginger
1/2 teaspoon ground allspice
1/2 teaspoon ground cloves
1/4 teaspoon ground black pepper

1 cup butter (or cup of corn oil)

1 cup white sugar
1/2 cup brown sugar
1/4 cup molasses
1 teaspoon grated orange zest
6 medium eggs

Wine Pizzelle

Wine Pizzelle
By Sandie Longen
12 Eggs, well beaten (2 1/2 cups)
2 scant Cups Sugar
2 scant Cups Oil
2 Tbs Anise, Vanilla or Lemon Extract
3 1/2 Tbs Wine or Fruit Juice (white grape juice is excellent)
4 Cups Sifted Flour
1/2 tsp. Salt

Beat the eggs, then add remaining ingredients and blend well. Cook for about 30 seconds. The come out of the iron soft and stay soft. They have a nice, fruity taste when the juice is used. Makes about 8 dozen cookies.
source/

Celeste's Spiced Pecans

1 lb pecan halves, shelled
½ cup maple syrup
1 tbsp cumin
1 tsp cayenne pepper
1 tsp kosher salt

Preparation

1. Preheat oven to 350° F. (we baked at 225°) Line sheet pan with parchment. Combine all ingredients and mix well. Arrange mixture in a single layer on pan. Bake 15 minutes, then stir. 2. Bake an additional 10 minutes. Allow pecans to cool 5 minutes, then stir to loosen individual pieces. Once completely cooled, store in an airtight container. Yield 8 servings
source

Grandma's Pizzelle

http://honestcooking.com/grandmas-pizzelle/

Ashford Castle Soda Bread

Here
Ashford Castle Soda Bread

Ashford Irish Soda Bread is an elevated version of the traditional product typically prepared with the basic of ingredients: flour, baking soda, soured milk to moisten and activate the soda, and salt. It adds the cream of tartar and the malty rich flavor of Guinness to create an enriching bread.
Author: Ashford Castle
Recipe Type: Irish
Cuisine: Breakfast
Ingredients

3 ½ cups brown flour
½ stick of soft butter
2 tsp baking soda
2 tsp cream of tartar
½ tbsp salt
1 whole egg
¼ cup honey
1 ½ cup Guinness


Instructions

Mix all dry ingredients with the butter and honey
Add the eggs and Guinness and mix until all combined
Place into a 2lb loaf tin
Bake for 50 minutes @ 340°F
Leave to cool before cutting

http://honestcooking.com/heres-how-guinness-celebrates-200-years-in-the-usa/

More Pizzelle Recipes

Here

Savory Pizzelles

Here

Drink Water

I wasn't much of a water drinker but now I am because I have discovered that I need it. I am an athlete and I didn't realize how much I sweat when swimming in a warm pool. Tap water, ice cold tastes great. I stopped getting dehydration headaches!

A Vat of Cabbage Soup

I bought a big head of cabbage at the local BIG APPLE orchard and farm in Wrentham yesterday along with another big bag of Baldwins.

I just made a vat of cabbage soup.

I used a whole bulb of garlic, onions, one whole bunch of celery, 2 pounds of carrots, 2 chicken bullion cubes, hot chouriço, Adobo, kosher salt, olive oil, and water.

When it cools I might decide if it needs anything more. I might cook a pot of lentils to add. At this late point it's best to add the lentils after wards because the carrots and cabbage are perfectly cooked now and I don't want them to become mush.

Update: I simmered a pound of lentils in my slow cooker and then added them to the big soup pot. I added more Adobo and salt and olive oil and it was fantastic.

Whole Wheat Pizzelle Recipe

re-posted from Sunday, March 11, 2012


3 extra large eggs
3/4 cup sugar
1/2 cup corn oil
2 pinches of Kosher salt
1 3/4 cups whole wheat flour
2 teaspoons baking powder* new addition
1 tablespoon vanilla (experiment with anise, almond, lemon and orange extracts). You can also add grated lemon and orange zest.

Mix eggs with whisk, add sugar slowly, and oil, and keep whisking. Grease the pizzelle iron. When iron is hot use a heaping teaspoon to measure for each large pizzelle. They cook for 30 seconds each. I use a kitchen timer.
Just like with waffles, your first few pizzelles will be funky but delicious then they will come out fine. They will be a pale cafe au lait color but get slightly darker as they cool. I use a spatula to get them out. Let them cool to crisp. Store in a tin lined with paper towels.

This makes a bunch! They are delicious with tea and coffee.

Next I will try cocoa pizzelles as vanilla ice cream sandwiches.

When I made these with Ms Roberts first grade class at Harris Elementary, we shaped the pizzelles over paper cones to cool and then kids ate them filled them with vanilla ice cream.

6 Loaves of Bread

I mixed up 2 buckets of dough. I used a blend of flours and grains (whole wheat flour, rye flour, coarse cornmeal, pinhead oats, bread flour), sourdough starter, a tablespoon of Fleishmann's instant yeast, and 3 T kosher salt. I did this yesterday at 4PM and set it aside in the spare room which is 58 degrees and away from animals. At 4 AM I checked on the dough. It had risen to double the volume. I wondered if I could skip a cooling step and just shape it and bake it. When I tried the dough proved to be too slack. So I punched it down, refrigerated it for 2 hours and then I was able to shape it the way I normally do (into two softball-sized rounds in each greased glass loaf pan. Then I proofed it (warming the oven for 3 minutes) and it was ready to bake in 2 hours. Then I baked it at 450 from a cold oven. The 6 loaves came out great.

Cooking Together

"Marriage is survived just on the basis of ordinary etiquette, day in and day out. Also cooking together helps a lot. I've seen all these marriages that failed. Those people are always hollering at each other. That doesn't work. Do you remember the '70s, they had all these 'empowering' groups where you tell everybody everything? That doesn't work in a marriage either. That's stupid."
-Jim Harrison

Roasted Potatoes with Garlic and Herbs

source
Potatoes are a good source of vitamin C, vitamin B-6 and potassium. If you eat them with their skins, you nearly double the amount of fiber.
Ingredients

3/4 pounds potato(es)
small (2-inch) white or red potatoes
4 clove(s) garlic
1 tablespoon oil, olive
1 teaspoon rosemary, fresh
chopped

1/4 teaspoon salt
1/4 teaspoon pepper, black ground
1 teaspoon butter
2 tablespoon parsley, fresh
chopped

Instructions

Serves 4

Preheat the oven to 400 F.

Lightly coat a large baking dish with cooking spray. In a large mixing bowl, add the whole potatoes, garlic cloves, olive oil, rosemary, salt and pepper. Mix thoroughly (hands work best) until the potatoes are coated evenly with the oil and spices.

Arrange the potatoes in a single layer in the prepared baking dish. Cover with a lid or aluminum foil and bake for 25 minutes.

Remove the lid or foil. Turn potatoes and bake uncovered until the potatoes are soft and slightly browned, about 25 minutes.

Transfer to a serving bowl, mix with butter. Sprinkle with parsley and serve.

Serving size: About 2/3 cup

Hydrate with Hot Water + Cider

I suffer terrible headaches in the dry cold if I am dehydrated. One way to prevent this is to drink a mug of boiling water with a splash of apple cider in it.

Hot Cocoa in Cold Weather

Tablespoon of cocoa powder
1-2 teaspoon(s) of sugar
pinch of salt
large mug of lowfat milk

Heat a small amount of milk or water in microwave (or in a pan on stove-top) to dissolve then add remaining milk.

Enjoy

Healthy Eating Around the World

Article

Pasta Sfoglini

Amazing video:

A pasta factory Sfoglini in Williamsburg, NY makes pasta from scratch. Learn more at https://www.sfoglini.com/

Isadora Baum

These small changes can lead to big results.
Article
By Isadora Baum
Dec 3, 2018

Simple Kale Soup

I just rinsed and chopped four one pound bunches of kale and put the greens in my stock pot with a gallon of water. As they cooked they shrunk down so I had room to add a bunch more ingredients. I added about six chopped onions, eight garlic cloves and a knob of ginger root, a 4 inch piece of smoked sausage from the neighborhood smokehouse leftover from Thanksgiving. Then I added 2 chicken bouillon cubes, olive oil, Adobo and kosher salt. Then I added a pound of frozen corn and some cooked red kidney beans. Delicious, especially on a cold and windy day.

Everything you Eat and Drink

Everything you eat and drink over time matters. The right mix can help you be healthier now and in the future. Start with small changes to make healthier choices you can enjoy.

Find your healthy eating style and maintain it for a lifetime. This means:

● Make half your plate fruits and vegetables.

○ Focus on whole fruits.

○ Vary your veggies.

● Make half your grains whole grains.
● Move to low-fat and fat-free milk or yogurt.
● Vary your protein routine.
● Drink and eat less sodium, saturated fat, and added sugars.

https://www.choosemyplate.gov/dietary-guidelines

Kale Soup

This is kale soup weather!

Swimming Gives me Appetite

Swimming gives me an appetite. My new favorite swim meals are:

1. nonfat cottage cheese mixed with nonfat plain yogurt
2. apples and bananas
3. my home made multigrain sourdough toasted with unsalted peanut butter

Clouds for Supper

“If the sky falls they shall have clouds for supper.”
― Charles Simic, The World Doesn't End: Prose Poems

Charles Simic

“When people ask me how to find happiness in life I tell them, First learn how to cook.”

― Charles Simic

Eggplant Rollatini

RECIPE BY MyRecipes

Savory Eggplant Rollatini is an easy and unexpected party appetizer. Cut each roll-up in half and serve with toothpicks for a pop-in-your-mouth bite.
Ingredients

4 medium eggplants Salt and pepper 1/4 cup olive oil 1 10-oz. box frozen chopped spinach, thawed, squeezed dry 3 cups part-skim ricotta 3 cloves garlic, minced 2 large eggs, beaten 1 1/2 cups shredded part-skim mozzarella 3/4 cup grated Parmesan 1 24-oz. jar marinara sauce

Step 1
Slice ends off eggplants. Cut eggplants lengthwise into 1/4-inch-thick slices, discarding peel-covered ends. You should get roughly 16 slices total. Lay slices on a rimmed baking sheet and sprinkle both sides liberally with salt. Let stand for 15 minutes, then rinse salt off under cold running water and pat slices dry.

Step 2
Preheat oven to 400ºF. Brush both sides of eggplant slices with olive oil and place in single layers on 2 baking sheets. Roast for 15 minutes, until tender, turning eggplant slices over halfway through. Let cool on sheets on wire racks until cool enough to handle.

Step 3
In a large bowl, combine spinach, ricotta, garlic, eggs, 1/2 cup mozzarella and 1/2 cup Parmesan. Season with 1 tsp. salt and 1/2 tsp. pepper. Mist a 9-by-13-inch baking dish with cooking spray. Spread 1/2 cup of sauce over bottom of dish. Divide ricotta mixture among eggplant slices, using about 1/3 cup for each, spreading it down the center. Roll up slices and place seam-side down in baking dish. Top with remaining sauce and sprinkle with remaining mozzarella and Parmesan.

Step 4
Cover baking dish with foil and bake for 30 minutes. Remove foil and bake until browned and bubbling, about 15 minutes longer. Let cool for 10 minutes before serving.

What's in the Fridge?

I just made a pot of basmati brown rice and then while that was cooking I made stuffed mushrooms: I chopped garlic, mushroom stems, celery, apples, red onion, and leftover polish smoked sausage into the skillet. I sprinkled olive oil and adobo and poured it over the (facing up) mushroom caps. I sprinkled sharp cheddar cheese on top and baked it in 400 degree oven.

Preserved Lemons

Here

Spinach and Bacon Stuffed Mushrooms

Here

Cranberry Curd Tart

Here!

Pumpkin Pie and Pressed in Crust

I am always adapting and tinkering with my favorite recipes. Here's the latest version of an old favorite. You can really taste the pumpkin because it is not overly sweet. We like to eat it for dinner.

Pumpkin Pie
Ingredients and instructions for 1 pie (9-10 inch) or 3 mini pies (6 inch)

Pie crust:

1 cup of whole wheat flour
1/4 cup corn oil
6 Tbs white or brown sugar (the sugar is the glue holding the crust together)
1 teaspoon Kosher salt (less if using regular salt or white flour)

Mix ingredients with fingers so it is pebbly. Press into pie pan with fingers. Prick dough on the pan bottom with a fork. It can be sticky and hard to handle but hang in there, it will be delicious.

Bake at 350° F for 5-10 minutes. Then let it cool.

Tip from Once Upon a Chef Jenn Segal: Press the crust into the bottom of the pan with the back of a measuring cup.  This will make sure the crust is in the pan nice and firm, so that it won't fall apart when you cut this for serving.

Pie filling:

1/4 cup white granulated sugar
1/8 cup of dark molasses
1 teaspoon ground cinnamon
1/2 teaspoon Kosher salt (half if using regular salt)
1 teaspoon ground ginger (I used freshly finely grated frozen ginger root)
1 teaspoon vanilla
2 large eggs
1 small can of pumpkin puree (15 oz.)
1 can of evaporated milk (12 fl. oz.)

Mix sugar, dark molasses, cinnamon, salt, ginger, vanilla, and eggs in large bowl. Whisk in pumpkin puree and evaporated milk. 

Pour into the pre-baked, cooled pie shells.

Bake pie in preheated 425° F oven for 10 minutes. Reduce temperature to 350° F; bake for 40 to 50 more minutes or until knife inserted near center comes out clean. Cool on wire rack.

Some bakers use sweetened condensed milk so I tried it but I discovered that it is cloyingly sweet and drowns out the pumpkin taste compared to a pie made with evaporated milk and 1/4 cup sugar. The evaporated milk pumpkin pie is much more like Indian Pudding and tastes like a food!

Jean's Stuffed Mushrooms

Sausage Stuffed Mushrooms II

Preheat the broiler.
Place sausage in a large, deep skillet. Cook over medium high heat until evenly brown. Drain and transfer to a medium bowl.
Blend cream cheese with the sausage. Stuff mushroom caps with the cream cheese and sausage mixture.
Arrange stuffed mushroom caps on a medium baking sheet. Broil in the preheated oven 2 to 3 minutes, until lightly browned.

1/2 pound ground pork sausage

1 (8 ounce) package cream cheese, softened

1 (8 ounce) package fresh mushrooms, stems removed

an allrecipes recipe reader writes: 1 lb Ground Hot Italian Sausage and mixed with the 8oz Cream Cheese...the consistency was perfect. I also chopped some stems and added to the sausage mixture then sprinkled Parmesan cheese on top and baked at 400 for about 10 minutes.

Classic Chocolate Egg Cream

Yield
Makes 1 drink

Ingredients

1/2 cup whole milk
Seltzer
4 tablespoons Chocolate Syrup

Preparation

Pour the milk into a very cold 12-ounce glass. Slowly pour in the seltzer, then gently add the syrup. Using a long spoon, stir well and serve.
source

Holiday Harvest Bread

from King Arthur

No-Knead Harvest Bread

Plan ahead for this easy bread—an overnight or all-day rise gives it terrific flavor. For the best crust, bake in a ceramic bread crock, or a covered clay baker.

Yield
1 loaf

Ingredients


3 1/4 cups High-Gluten Flour or King Arthur Unbleached All-Purpose Flour
1 cup King Arthur Premium 100% Whole Wheat Flour or King Arthur White Whole Wheat Flour
2 teaspoons salt
1/2 teaspoon instant yeast
1 3/4 cups cool water
3/4 cup dried cranberries
1/2 cup golden raisins
1 cup coarsely chopped pecans or walnuts

Instructions

Mix the flours, salt, yeast, and water in a large bowl. Stir, then use your hands to mix and form a sticky dough.
Work the dough just enough to incorporate all the flour, then work in the fruit and nuts.
Cover the bowl with plastic wrap, and let it rest at room temperature overnight, or for at least 8 hours; it'll become bubbly and rise quite a bit, so use a large bowl.
Turn the dough out onto a lightly floured surface, and form it into a log or round loaf to fit your 14" to 15" long lidded stoneware baker; 9" x 12" oval deep casserole dish with cover; or 9" to 10" round lidded baking crock.
Place the dough in the lightly greased pan, smooth side up.
Cover and let rise at room temperature for about 2 hours, until it's become puffy. It should rise noticeably, but it's not a real high-riser.
Using a sharp knife or lame, slash the bread in a crosshatch pattern. Place the lid on the pan, and put the bread in the cold oven. Set the oven temperature to 450°F.
Bake the bread for 45 to 50 minutes, then remove the lid and continue to bake for another 5 to 15 minutes, until it's deep brown in color, and an instant-read thermometer inserted into the center registers about 205°F. Remove the bread from the oven, turn out onto a rack, and cool before slicing.

Home

Its raining. I am sipping tea after my big swim. The bread dough is rising. The animals are with me. This is the definition of home.

Loaves of Love

I just set up multigrain sourdough in 8 loaf pans to rise for their final rise before baking. My latest mixture is coarse grind whole wheat flour, bread flour, pinhead oats, coarse cornmeal, and rye flour with sourdough starter, Fleishmann's instant yeast and kosher salt. I prep using a lot of water so the batter is the consistency of oatmeal. I let it rise in buckets then I punch it down and refrigerate the dough, it rises again and then I shape it placing the dough in greased loaf pans. It rises for a final time in the pans and I bake it at 450.

Colorful Supper

In the fridge I had good leftovers; homemade brown basmati rice, homemade chick peas and black beans. I also had farm fresh peppers.

I sauteed fresh garlic in olive oil in my 12 inch pan. I added chopped collard greens, red peppers, a big chopped red onion. I added the precooked (leftover) brown basmati rice and some hot (rooster) sauce and soy sauce and Adobo. Then I added the leftover chick peas and their liquid and some leftover black beans. It was colorful and delicious. It was like a vegetarian paella.

Plant Based Foods

for health

Toast Topped with Yogurt

My new favorite meal is my home baked multigrain sourdough bread toasted with plain Greek yogurt spread on top. I sprinkle kosher salt and a few grinds of fresh black pepper.

Home Sweet Home

One of my favorite things to do in the cool weather is to bake a soup. I just took out my largest ovenproof pot and filled it with lentils, chopped celery, carrots, potato, onions, garlic, ginger, olive oil, and 2 chicken bullion cubes and water. I placed it covered in the oven and am baking it at 350 F for a few hours. The aroma is home sweet home, delicious beyond belief.

I just checked on the soup after 2 hours of baking. I added more water, tasted it and decided to add the last of my fresh basil, frozen corn, red chili flakes, black pepper, kosher salt, and Adobo. It's delicious and now it's more like a vegetable stew than a soup.

Alice in Wonderland

I am like Alice in Wonderland when it comes to my body. My perception is always changing.

Makes a Difference

"Any healthy choice you make, no matter how small, makes a difference. The more healthy habits you add, the more steps you take toward better health."— Donald D. Hensrud, M.D., M.P.H.
Stock your pantry.

Vitamin D and the Brain

Boston Globe Article

Eat a Healthy Breakfast

Boston Globe Article

Swimming and Cooking

When I am not swimming laps to save my life I am often found in the kitchen cooking and baking. This is part of my seasonal cycle of mood swings. I am either swimming to lift my mood or cooking to celebrate it. Of course there are lots of other saving and celebrating activities in my life. I have noticed when I am not swimming regularly I am home in the kitchen cooking.

I also seem to think that because I swim and walk my dog for miles I will not gain weight but this is a myth and has been proven wrong countless times. I never seem to get it until I can't close my jeans. Still in denial I tell myself "They must've shrunk in the wash, from now on I'll only use cold water!"

Before I was swimming regularly I used to completely lose my appetite so on top of being low I was not eating anything. Then I wasn't able to sleep! That was awful. So swimming not only lifts my mood it gives me appetite. I just have to be realistic about my tendency toward exuberant portions and second and third helpings. I am lucky that I don't like sugary or deep fried foods but the foods I love I eat with abandon. Even healthy food can add up and on most days my fridge is only a staircase away.

Lapses and Plateaus

Article

Dealing with lapses

A lapse occurs when you revert to your old behaviors temporarily. If several lapses have occurred in a short time, it's tempting to think your weight-loss plan is too challenging. Not to worry; a lapse is just a short-term bump in the road. Following these tips will help you regain ground:

Don't let negative thoughts take over. Mistakes happen, and each day is a chance to start anew.
Take another small step. Changing your life doesn't happen all at once. Keep in mind that changing behaviors in small ways can add up to a big difference in your life.
Ask for and accept support. Accepting support from other people isn't a sign of weakness, nor does it mean that you're failing. Get support from others when you have difficult days.
Plan your strategy. Clearly identify the problem, and then create a list of possible solutions. If one solution doesn't work, try another until you find one that does.
Work out your frustration with exercise. Keep it upbeat and even fun — don't use physical activity as a punishment.
Recommit to your goals.
Review them to make sure they're still realistic.

Although lapses can be disappointing, they can also teach you a lot. Perhaps your goals are unrealistic or certain strategies don't work. Most importantly, realize that all hope isn't lost when you lapse. Just recharge your motivation, recommit to your program and return to healthy behaviors.

Brown Rice with Stir Fry Cabbage + Beef

Over the weekend I made a pot of brown rice in my electric pressure cooker. I rinsed the rice and measured the water using my trick (water up to below the knuckles). I set it for 19 minutes and cooked it with a bloop of olive oil and dash of Adobo. I sauteed fresh garlic in olive oil and added chopped fresh cabbage from the BIG APPLE farm and sliced carrots. Then I pushed the vegetables aside and sauteed a pound of stir fry beef from Jamie Sullivan at SHAW'S MEATS. I added sriracha sauce and soy sauce. It was fabulous. I love the sweetness of cabbage.

Portions and Hockey Pucks

Article

Spinach Stuffed Mushrooms

After a few weeks of reading recipes I decided to dive in without one.

I preheated the oven to 350 and stemmed the crimini mushrooms.

I poured a generous amount of olive oil in my 12 inch cast iron skillet and heated it up. Meanwhile I chopped a bunch of fresh garlic cloves and a dash of red chili flakes. I added a pound bag of chopped frozen spinach and helped it defrost in the pan by breaking it up. I added the chopped mushroom stems. I crushed a sleeve of (generic Ritz) crackers and added them and then I added grated Romano cheese and Adobo and freshly ground black pepper. I added a bit of kosher salt.

I filled the mushrooms and baked them in a skillet for 20 minutes. I only had 9 mushrooms so I baked the leftover filling in another skillet at the same time to eat with rice.

I made brown rice in my electric pressure cooker and it was ready in 19 minutes.

A fabulous dinner with a glass of sauvignon blanc.

Spontaneous Spinach Alfredo

There was nothing in the house except egg noodles and frozen spinach, evaporated milk, fresh garlic, Adobo, grated Romano cheese and olive oil. Guess what? That's all I needed to make a terrific supper. I pressure cooked the egg noodles for 4 minutes using a little bit of salt and olive oil and just enough water to cover the noodles. At the same time I microwaved the frozen spinach in a glass covered casserole dish with one can of evaporated milk. Meanwhile I chopped 6 cloves of garlic. When the noodles were done I fast-cooled the pressure cooker in the sink under cold water and drained them in a colander. I added a generous amount of olive oil to a large pot (I used the bottom half of the pressure cooker), and sauteed the garlic. As soon as the garlic was golden I tossed in the warm spinach/evaporated milk mixture with a good amount of grated Romano cheese, sprinkles of Adobo and red chili flakes, black pepper and salt. I added the noodles and stirred. Done! Delicious! My husband had seconds. I think this would also be great with sauteed mushrooms...

Chef Michael Smith's Country Bread Recipe

Here it is!

New Habits

All of us approach the process of personal change a little differently. But anyone can take a cue from these key principles as you work to adopt new habits.

4 ways to make new habits stick

Now that you're making positive changes in eating and exercising, learn how to make them stick.

Build confidence. Focus on strategies that play to your strengths and your skills. Consider how you have succeeded in the past, and build your plan from there. Past experiences — good or bad — are learning opportunities and should be seen as a useful tool in tackling new goals with optimism.

Create a routine. An eating or activity schedule can create a better sense of control. Make sure your schedule is one that truly works for your life and not one you can follow only for the short term. That’s why it’s important to set realistic goals — the more successful you are, the easier it will be to stay motivated.

Focus on what you're adding to your life. Try not to fixate on what you’re giving up, whether it’s certain foods, habits or a little extra TV time. Focus on things like the delicious, healthy meals you are eating and how energized you feel after a workout. Celebrate success as you notice even the smallest positive changes in how you look and feel; it will give you the momentum you need to keep going.

Make your program your own. Take a day off from exercise, or enjoy one of your favorite foods once in a while. The more you make your program work for you, the less likely you are to rebel against it. Figure out what it takes — within reason — to make your healthy lifestyle pleasurable and sustainable.

By following these principles, you can enjoy a lifetime of healthier living — and a healthy weight!
-Mayo Clinic

Baked Beans

I adapted this recipe and used what I had on hand...olive oil in place of bacon BBQ sauce in place of sugar, syrup and ketchup. I added a can of tomato paste and more molasses.
They came out great!

BAKED BEANS
1 pound dried great northern beans
1/2 pound thick-sliced bacon strips, chopped
2 large onions, chopped
3 garlic cloves, minced
2 cups ketchup
1-1/2 cups packed dark brown sugar
1/3 cup molasses
1/3 cup maple syrup
1/4 cup Worcestershire sauce
1/2 teaspoon salt
1/4 teaspoon coarsely ground pepper

Corn Oil Pastry Crust

https://www.geniuskitchen.com/recipe/perfect-oil-pastry-171806
READY IN: 15mins SERVES: 6-8
YIELD: 2 crusts UNITS: US
Ingredients
Nutrition

2 cups all-purpose flour
1 dash salt
1⁄2 cup vegetable oil (corn is the tastiest)
5 tablespoons cold tap water (EXACTLY 5!)

Directions

Measure the flour carefully and put it in a medium-sized bowl. Add the dash of salt and stir it with a fork.
Pour the oil in and stir and "cut" it with a fork until you've got clumps varying between pea-sized and lima bean-sized.
Distribute the cold water over the mixture and stir and mash with the fork just until it all balls together.
Wipe your countertop with a damp cloth and spread a piece of wax paper on it. The paper should not slide -- if it does, dampen the counter a LITTLE more.
Form a little more than half of the dough into a disk and place it on the wax paper. Cover it with another piece of wax paper.
Roll the dough with a rolling pin from the center out in all directions, keeping it as circular as possible.
Periodically do the following:
peel off the top piece of wax paper, then lay it gently back on top of the crust.
using the bottom piece to lift it, turn the crust over, peel off that piece of wax paper, lay it back down again and continue rolling.
Continue the peel-replace-flip-peel-replace technique until your crust is about two inches bigger than your pie pan. IMPORTANT: Peel-replace-flip-peel -- then use the bottom piece of paper to lift the crust and place it over your pie pan. Gently peel off the wax paper.
Use the same technique to roll the top crust.
As you prefer, you can leave the top crust whole, cut it into strips for lattice, or whatever.
OPTIONAL: Brush the top crust with milk and/or sprinkle it with sugar.
Bake according to your pie directions.
BON APPETIT!

review by holly_ann_hodges
5/6/2016

This is a great recipe I've been using for years, but I want to say the 'exactness' of it doesn't matter for me. Maybe in the UK the flour I'm using is a bit different than others, but these proportions are far too wet. I usually leave out some oil and water (reserving maybe a fifth of the oil and a tbsp of water), mix and add more if needed. Alternatively you can just mix it and add more flour as needed, but using this exact recipe is far, far too wet, like paste. If you keep the oil/water proportions about the same but just use less liquid, it still works like a dream. I've even subbed some melted butter if I'm in the mood. Usually I'm a stickler for butter-rich baking recipes but this crust is fabulous in taste, texture and ease of use.

(from another review:)
I also chilled the oil, and chilled the pastry before rolling. Keeping everything cold keeps the gluten in the flour "short" which is necessary for tender pastry. Unlike bread where you want your gluten stretched out.

Sunday Night Apple Pie

A friend gave us a bag of apples that were very ripe so I had no problem deciding to peel them for making an apple pie. When my husband dug out the two plastic dough scrapers I realized why. They were the perfect tool for picking up the piecrust dough off of the wooden board. We followed the Joy of Cooking recipe and followed advice for temperature: 450 for ten minutes and then reducing the temps to 350 for 35 minutes. I used a crust guard on the rim. The pie came out great. We had pie for dinner with cheddar cheese and white wine!

Lyle's Golden Syrup in Tea!

I have admired the British tins of Lyle's Golden Syrup for years. I love it in my tea. Unfortunately I can't find any more at the bargain store!

Here's a blog demonstrating how to make your own.

http://www.internationaldessertsblog.com/make-golden-syrup/

Danish Rye: Rugbrod

https://www.culturesforhealth.com/learn/recipe/sourdough-recipes/rugbrod/
http://nordicfoodliving.com/danish-rye-bread-rugbrod/

Yogurt, Butter and Buttermilk-Making

Stay tuned for this workshop.

Cultured Butter

Add 1 tablespoon of mesophilic yogurt or cultured buttermilk per cup heavy cream. Mix well.
Culture 12-24 hours at 70º-77ºF


Pour butter into a small bowl.
Wash butter with filtered water, pressing out any remaining buttermilk with a spoon.
When the water runs clear, the butter should be free of buttermilk. Leaving buttermilk in the butter will cause the butter to spoil quickly.
Salt the butter and add herbs, if desired.
Wrap butter in wax paper and store in the refrigerator or freezer.

https://www.culturesforhealth.com/learn/cream/how-to-make-cultured-butter/

Waffles in the Garden

With an extension cord I can bake waffles at my picnic table in the backyard jungle. I am planning to churn the butter!

The Pastry Cutter is my Best Friend

Since I am nuts over making a weekly dozen hard boiled eggs in my pressure cooker, I am also nuts over chopping the eggs rapidly and easily using my pastry cutter. I add Italian red wine vinegar, Adobo, Generic Hellman's mayo, and Cholula hot sauce. I eat the eggs with baby spinach or toast or celery or pickles and red onions.

Bread Bread Bread

We just ordered 50 pounds of steel cut oats from JAR Baker's supply, Crow Point Road in Lincoln Rhode island. Check them out if you've never been there. Ask for Val Medeiros.

I have fallen in love with adding steel cut oats and coarse cornmeal to my sourdough bread. I love texture. Also when using a white bread flour (like I do in summer) these added whole grains contribute to the nutrition. The crusts are crunchy! I also added rye flour given to me as a gift. The rye is so smooth is reminds me of talcum powder.

Last week I used Price Rite white flour leftover from my bread workshop and I added 2 cups of Price Rite coarse cornmeal and 2 cups of Price Rite steel cut oats to the white flour along with 3cups of sourdough starter. It was the best bread I've made in a long time.

Toast sandwiches: red onion, thinly sliced pickles, and pepper jack slice of cheese, and fresh basil leaf, green olives.

Home Food in Summer

Home made molasses granola, pressure cooked German potato Salad, egg salad, pressure-cooked chick peas, broccoli. We love these fast cold summer foods.

Whole-wheat Sourdough Waffles

Start this recipe the night before for morning waffles or in the morning if you'll be having them for dinner. Made with white whole-wheat flour, the batter is thick and elastic producing scrumptious and full-flavored waffles.. This method is based on Nancy Silverton's in Breads from La Brea Bakery and adapted by me over the years. For best results, use a sourdough starter that you've fed within the past three days. (The longer in advance the more tang the waffles will have.)
Course Breakfast
Cuisine American
Prep Time 12 minutes
Cook Time 3 minutes
Total Time 15 minutes
Servings 7 waffles
Calories 375 kcal
Author Lynne Curry
Ingredients

1 1/2 cups sourdough starter "fed" within the past 3 days
4 tablespoons melted butter
1/4 cup vegetable oil
1 1/4 cups milk whole or skim
1 tablespoon maple syrup
1 1/3 cups stone-ground white whole-wheat flour
1/4 cup uncooked 8-grain cereal
3 eggs
1 teaspoon salt
1/4 teaspoon baking soda

Instructions

Whisk together the starter, butter, oil, milk, maple syrup, white whole-wheat flour and 8-grain cereal in a large mixing bowl until well-blended. Cover securely with plastic wrap and let sit at room temperature for 8 to 12 hours.

Uncover the batter, which will be thick and have bubbles broken all over the surface. Whisk in the eggs, salt and baking soda.

Heat an electric waffle maker to its highest setting. Ladle enough waffle batter onto the bottom plate to come within 1 inch of the edge. Close the top plate and cook the waffle until it stops steaming and the surface is nut-brown, 3-4 minutes.

Recipe Notes

This recipe makes 1 quart of batter. If there is extra batter, cook the waffles, cool and freeze them in a resealable plastic bag for up to 1 month. Reheat in a toaster or low oven until hot and crisp.

Bed of Baby Spinach

A bed of baby spinach with my homemade cold potato salad and artichoke hearts is to die for.

Eat Like a Horse

We love oats carrots and apples. We eat like horses!

One More

One more cabbage recipe
https://www.africanbites.com/stuffed-cabbage-rolls/

My Own Baked Cabbage Rolls

I froze the cabbage head overnight and today I defrosted it peeling off the leaves. Reading about freezing rather than parboiling the cabbage is what inspired me to finally try making cabbage rolls.

I made a mixture of cooked leftover brown rice and kidney beans and two big chopped white onions. I used about a half of a cup of rice bean onion mixture in each cabbage leaf. After I rolled them I placed them in two greased Pyrex dishes.

Then I made an impromptu tomato sauce from 6 cloves of fresh garlic chopped and sauteed in generous amount of olive oil, crushed red pepper, oregano, basil, parsley, 1 can of Lindsay black olives (chopped), celery (4 ribs) chopped, teaspoon salt, teaspoon sugar, 1 large can of crushed tomatoes, 1 small can of tomato paste. I warmed it up to combine the ingredients (taste tested) and spooned it over the cabbage rolls.

I deliberately made the sauce intensely rich and flavorful since the cabbage, rice and beans were bland.

I placed the cabbage rolls in a preheated 350 degree oven to bake for 30 minutes.

We'll see how they come out. After they are baked I might sprinkle on Romano cheese.

Cabbage Burritos!

source

Cabbage Burritos
By Lena Abraham

Cabbage Burritos Are The Perfect Low-Carb Lunch
by Delish US

Prefer a smaller burrito? Use one leaf instead of two! (You'll get 8 smaller burritos instead of 4 big ones!)
Yields: 4 servings
Prep Time: 0 hours 10 mins
Total Time: 0 hours 35 mins
Ingredients
8 large green cabbage leaves (from 1 head)
1 tbsp. extra-virgin olive oil
1/2 onion, chopped
1 lb. ground beef
2 cloves garlic, minced
1 tbsp. taco seasoning mix
Kosher salt
Freshly ground black pepper
1 (15-oz.) can black beans
1 1/2 c. chopped cherry tomatoes
1 c. corn, canned and drained or frozen
1 c. shredded Monterey Jack
1/2 c. shredded cheddar
Directions

Preheat oven to 350º and line a small baking sheet with parchment paper. In a large pot of boiling water, use tongs to dip cabbage leaves in water for 30 seconds to blanch. Place on a paper towel-lined plate to dry.
In a large skillet over medium heat, heat olive oil. Add onion and cook until soft, about 5 minutes, then stir in ground beef and garlic. Cook, stirring often, until beef is no longer pink, about 5 minutes. Drain excess fat, then season with taco seasoning mix, salt, and pepper. Stir in black beans, cherry tomatoes, and corn.
Lay 2 cabbage leaves side by side, overlapping slightly. Place a heaping spoon of ground beef mixer, then top with cheese. Fold short sides of cabbage leaves in first, then roll into a cylinder — like a burrito! Repeat with remaining beef mixture.
Place on baking sheet and bake until cheese is melted, about 10 minutes.

Ruhbarb Apple Raspberry Compote

A neighbor gave me rhubarb and a bag of her frozen raspberries. I simmered them with some beat up apples I had kicking around. I added a little bit of sugar and it was a fabulous dessert with plain yogurt. It was just like pie but without the crust.

Meatless Stuffed Cabbage Rolls

These meatless cabbage rolls, made in the slow cooker, feature beans and brown rice instead of the typical ground beef filling.
Better Homes and Gardens


Stuffed Cabbage Rolls


Makes: 4 servings
Prep: 25 mins
Cook: 6 hrs Low or High 3 hours

Stuffed Cabbage Rolls
Ingredients

1/2 cup instant brown rice
1 large head green cabbage (about 2 pounds)
1 15 ounce can black beans or red kidney beans, rinsed and drained
1/2 cup chopped onion (1 medium)
1 26 ounce jar chunky tomato pasta sauce or meatless spaghetti sauce
Shredded cheddar cheese (optional)

Directions

In a small saucepan bring 1/2 cup water to boiling. Stir in uncooked rice. Reduce heat; cover and simmer for 10 minutes or until water is absorbed. Remove from heat; set aside.
Meanwhile, remove 8 large outer leaves from the cabbage. In a 4-quart Dutch oven cook cabbage leaves, covered, in boiling water for 4 to 5 minutes or just until leaves are limp. Drain cabbage leaves. Trim the thick rib in the center of each leaf. Set leaves aside. Shred 4 cups of the remaining cabbage; place shredded cabbage in a 3-1/2- or 4-quart slow cooker. (Wrap and chill remaining cabbage for another use.)
In a medium bowl combine beans, cooked rice, onion, and 1/2 cup of the pasta sauce. Evenly divide the bean mixture among the 8 cabbage leaves, using about 1/3 cup per leaf. Fold sides of leaf over filling and roll up. Pour about half of the remaining pasta sauce over shredded cabbage in cooker. Stir to mix. Place cabbage rolls on the shredded cabbage. Top with remaining pasta sauce.
Cover and cook on low-heat setting for 6 to 7 hours or on high-heat setting for 3 to 3-1/2 hours. Carefully remove the cooked cabbage rolls and serve with the shredded cabbage mixture. If desired, sprinkle with cheddar cheese. Makes 4 servings.


Source

Potato and Cabbage Tips

Save the potato water!
Freeze the cabbage head!

Bikini Brownies

A recipe for fat free Brownies!
Source
Ingredients

1 cup sugar
3⁄4 cup flour
1⁄2 cup cocoa
2 egg whites (this is for cake like brownies and is optional)
2 teaspoons cornstarch
1⁄4 teaspoon baking soda
1⁄4 teaspoon salt
2⁄3 cup non-fat vanilla yogurt (a 6 oz. container, Dannon works best)
nonstick cooking spray

Directions

Preheat oven to 350°F.
Mix all dry ingredients.
Add yogurt and mix well.
Batter will be very thick.
Spray an 8x8 pan with nonstick cooking spray.
Spread batter evenly.
Bake for 30-35 minutes.
Remove and cool.
Dip a knife in warm water and cut into 16 squares.

Iced Fudgicle Beverage

Cocoa Milk Summer Swim Workout Recovery Beverage
Ingredients
1⁄4 cup water
1 tablespoon cocoa powder
3/4 tablespoon of raw sugar
pinch of kosher salt
2 cups of 1% percent milk

Directions
Place 1/4 cup of water, Tbs cocoa and 3/4 tablespoon of sugar and pinch of kosher salt in the microwave to heat up. Then stir well to dissolve. Add iced cubes and lots of 1 percent milk. Stir and enjoy immediately. Vary the amounts of cocoa sugar and milk to your satisfaction.

Impromptu Rice Salad

This morning I noticed we have very little food in the house so I pressure cooked 2 cups of brown rice. When it was cooked (17 minutes) I cooled it in the fridge. Then spontaneously I added my leftover homemade buttermilk dressing from my coleslaw that I was saving for some unknown reason. It was fabulous!

The Coleslaw and Rice Salad Dressing:
Hellman's mayo
lowfat buttermilk
Guiden's mustard
Adobo
red wine vinegar
salt
sugar
pickle juice
Cholula hot sauce

Pressure Cooker Class

I copied everything down as I remember it.
Have fun!

Hard-boiled Egg(s)

Place eggs in the PC add an inch of water.
Add sprinkle of salt.

Pressure cook for 7 minutes quick release. Place eggs in cold water to cool. Drain and then refrigerate. So easy to peel!


Rice

1C rinsed rice and 1 1/4 C water
or 1 cup dry rice and 1 and 1/2 C water
brown rice (+ salt) 17 minutes
white rice (+ salt) 6 minutes natural release


Presto German Potato Salad Adapted to Emily's Potato Salad

rinse and cube potatoes (red or yellow) 4 medium-large potatoes
water 1/4 to 1/2 cup
I make it with an equal measure of olive oil and red wine vinegar (1/4 cup each)
Guilden's mustard 2 teaspoons or 1 Tablespoon
1 teaspoon Kosher salt
1-2 teaspoons sugar
Cholula Hot Sauce
Adobo

Mix up the dressing with a fork and taste it. Adjust seasonings if necessary. Pour over the potatoes. Seal the cooker and pressure cook for 5 minutes. Use quick release and then refrigerate the potatoes with the liquid. The taste will develop as it cools. Liquid has a lot of flavor!


Vegetarian Lentil Chili

1 cup dried lentils
3 cups water
1 can crushed tomatoes (28 oz can)
3 ribs celery chopped
1/4 cup of olive oil
1 teaspoon kosher salt (less if regular salt)
1 teaspoon cumin
1-2 teaspoons oregano
1-2 teaspoons parsley
1-2 teaspoons basil
Cholula hot sauce

Pressure cook for 15 minutes natural release or 17 minutes quick release. Serve over rice!

Cooking Under Pressure

Class

Eggs and Pasta

I pressure cooked a dozen eggs for pickling

and a pound of penne whole wheat pasta.

My own fast food. I am crabby late in the day, when hungry. Cook now, microwave later.

Fast Tuna

I opened two small cans of tuna and added southwestern stop and shop brand hot salsa. Very good! Enjoy with whole wheat crackers.

Old Apples Salad

I had leftover homemade coleslaw mayo mustard buttermilk dressing and I poured it over old apples and it was so good that I will do it on purpose next time.

Comfort Food

I made coleslaw and pinto beans and roasted cauliflower. They are fantastic especially as leftovers eaten with saltines and peanut butter. The crackers make me feel I like I am 6 years old.

Homemade Tortilla Chips

Here

Fabulous Soup

This morning I hit the ground running, in the kitchen. I made granola and while that was baking I pressure-cooked a tomato sauce. While that was simmering I took leftover chicken stock and leftover vegetable steaming water and leftover boiled dinner veggies and made a soup. I added more water and 2 bullion cubes and a pound of kale chopped with scissors. I added garlic and ginger red chili and olive oil and Adobo and salt. I simmered it for 2 hours. When I came home from swimming I was ready for lunch. The soup was fantastic.

Best Recipe for Hard Pretzels

Here

Chicken Stock

I just pressure cooked the chicken carcass from my roasted chicken. I cooked it in 2 quarts of water in my pressure cooker for 45 minutes. I strained the liquid through mesh into another pot. When it cools in the fridge I'll skim the fat and use the broth for stock.

New Sandwich

Peanut butter on toast with granola stuck on it.
Open face, open mouth!

Waffled Falafel

Recipe

Hash Brown Waffles

Recipe
a variation

Fruits and Veggies

Article

The Secret to My Best Granola

I am baking granola today. I bake a batch nearly every week.
I have to make something a million times before I devise the simplest and best-tasting method.

The secret to my best granola is not toasting it but drying it out in the oven. This way the flavor of the vanilla and molasses are not overshadowed. Bake in a preheated oven 250 degrees for 45 minutes and let sit for an hour or overnight to absorb residual heat.

Recipe:
1 cup of corn oil, 1 cup of Grandma's Molasses, 1 teaspoon of real vanilla extract, 1 heaping teaspoon of kosher salt (half this amount if using fine grain salt). Maybe I should just admit it, two teaspoons of kosher salt.

Directions:
Heat the oil, molasses, salt, and vanilla, in a large spaghetti pot and stir until bubbly then turn off the heat. Then add one (42 oz, or 2 lb 10 oz) large cylindrical container of old fashioned rolled oats and stir like mad. It's like tossing a salad of oats with molasses and oil dressing. When the oats are evenly coated pour them onto two baking trays or into two large cast iron frying pans and bake for 35-45 minutes at 250 F. Then after it has baked for 35-45 minutes turn the oven off and keep the oven door closed. Just let the granola dry out by itself. This is the important secret discovery. Come back a few hours later or the next day when it has dried and cooled and break it up (with a metal skewer) and store the granola in an airtight container.

This is my favorite travel and snack food. I often carry a little bit with me just in case I get peckish when I am out on a long walk. Sometimes I add raisins.

Kale + Chick Peas + Pasta + Sauce

Last night I steamed the chopped kale in the leftover chick peas broth in my 12" skillet. Then I added fresh garlic red chilies and olive oil. I decided to add the leftover chick peas and leftover cavatappi (hollow spiral) pasta and homemade tomato sauce. It was so good that I will do this on purpose next time. We grated fresh Parmesan Reggiano on top.

This is so good we made it again!

Fast Potato Breakfast

This morning I grated two potatoes and fried them in my skillet. When browned I topped them with two eggs briefly covering the pan. I added a few marinated artichoke hearts and my leftover tomato sauce and grated parmesan. Delicious.

Simmering Homade Tomato Sauce

I have been dreaming of Italian food for a few days so today I set up a tomato sauce using our last locally smoked Polish sausage, a head of chopped celery, 3 big carrots diced, 3 cans of crushed tomatoes, 2 cans of black olives chopped, a few cloves of garlic diced, a splash of cheap port wine and olive oil. I have not added any more herbs or spices because today the smoked sausage is my spice. Simmering the sauce over time will complete the magic.
Update: I decided to add basil, oregano, bay leaves parsley and tomato paste. The sauce was magnificent and the tiny bits of chopped sausage absorbed the Italian flavors. We ate it with a pressure-cooked pound of cavatappi pasta ( ready in 3 minutes) and pressure-cooked chick peas (as tiny meatballs) and parmesan reggiano grated fresh, on top.

Soul food in a Storm

I made scalloped potatoes with lots of potato and onion and I made a roux using whole wheat flour and olive oil and low-fat 2% milk and Adobo. It came out so good I will do it again. I baked it in a deep casserole dish out of convenience. Next time I will bake it in a shallow for more surface area and delicious crust.

Quiche IMPROV without a Crust

INGREDIENTS
3 onions
two large white potatoes grated
one pound of frozen spinach
olive oil
Adobo
Salt
cheap port
vegetable stock
14 large eggs beaten
4 sandwich-slices or equivalent of pepper jack cheese
6-inch smoked polish garlic sausage chopped in small chunks


I sauteed the onions and grated potato in olive oil and Adobo and added vegetable stock. When it cooked down I added the spinach, cheese, sausage, a splash of cheap port.
I beat 14 eggs and added them to the mixture and baked it in my 12 " cast iron skillet in a preheated 350 F oven for 30 minutes.

It was fabulous!