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Tuna Noodle Casserole Recipe

Looking for a fast, cheap, and easy tuna noodle casserole recipe? You are in luck – there are hundreds of tuna casserole recipes tucked in cookbooks and recipe boxes all across the world.  The combination of tuna, pasta, vegetables, cheese, a creamy sauce and a crunchy topping are common ingredients in tuna casserole, but the variations are endless.

Here is an easy tuna noodle casserole recipe that I developed over the years with lots of input from my family.  I believe it began as the Campbell’s Mushroom Soup recipe, and then just evolved based on the needs of picky eaters and a mom who was trying to find a healthy tuna recipe. This recipe makes four medium sized servings, but if you have company or teenage sons then double it – use a 9 inch by 12 inch lasagna pan.

Ingredients:

2 cups of dry whole wheat macaroni noodles or other short pasta

1 tbsp extra virgin olive oil

1/2 cooking onion, diced

2 cans of flaked or chunked tuna, drained

2 cans of low-sodium cream of mushroom soup

1 1/2 cups frozen peas

1 tsp to 1 tbsp freshly ground pepper (depending on your family’s tastes)

1 rounded tbsp Dijon mustard

1 1/2 cups shredded low-fat cheddar cheese

3/4 cups crushed stale crackers

1 tsp dried parsley or chervil

 

How to Make This Tuna Noodle Casserole Recipe

Preheat the oven to 375 degrees Fahrenheit. Set the pasta to boil in lightly salted water.  Add a little extra virgin olive oil to stop the pasta from sticking together.  In a  lightly greased 2 1/2 quart casserole dish, mix diced onion, tuna, soup, peas, pepper, dijon mustard, and 3/4 cup of the shredded cheese. Add the cooked pasta and mix well. Sprinkle the stale crackers, remaining cheddar cheese and dried parsley over the top of the tuna casserole dish.  Place the casserole on a baking sheet and cook for about 30 minutes or until cheese is bubbling.  Let it stand for 5 minutes before serving.  Add a glass of low fat milk and a salad of mixed green salad for a well-balanced meal.

 

Tips:

  • Use flaked or chunked tuna packed in water instead of oil to reduce the fat content
  • Whole wheat pasta noodles add flavor and fiber to recipes.  If you suspect your family will give you a hard time when you introduce whole grains into your cooking, begin by just replacing 1/4 to 1/2 of the amount of pasta with the whole wheat noodles. The next time you cook, add a little more…..then a little more….
  • Save your stale Ritz crackers, cheddar Goldfish crackers, other soda crackers or breadcrumbs for the topping.
  • This is a cheap family meal for the end of the week when you are low on groceries, or when you are looking for affordable family dinner recipes. This is a low-cost, high nutrient meal for your family, and the leftovers heat up well in the microwave.
  • This simple tuna casserole recipe is delicious on its own, but I like to add a little ketchup.  Others in my family add mint sauce (ugh) or HP sauce.

Raising Green Kids

As you may have learned the hard way, kids watch everything we do and want to be just like us….. at least until they are teenagers. Keep that in mind as you make environmentally-friendly choices. Here is a short list of some things you can do to help raise environmentally-aware kids.

  • walk or ride your bike instead of using the car for errands
  • choose a fuel efficient or hybrid vehicle
  • pack reusable lunch bags/boxes, containers, and water/juice bottles
  • don’t let the water run when you brush your teeth
  • use cloth grocery bags
  • use cloth towels and dishtowels instead of paper towels when possible
  • buy in bulk and bring your own containers – (less packaging)
  • if you have a baby, use cloth diapers

Winter hiking is a great family activity.

Head to the Dump!

That’s right, the local landfill site. Or, as it used to be called, the dump. Nothing will drive home the point of reduce, re-use, recycle to your older kids as much as a day trip to a nice smelly dump. Keep the trip between just half an hour to one hour, and try to choose a hot, humid, day, to get the full effect. If possible, head straight to a hiking trail, creek, or other lovely natural wooded spot for a picnic or a hike afterwards. Teens and tweens may grumble and complain, but they will remember the sights and smells of both…..

Outdoor Activities for Kids

In my youth television (and MTV specifically) was to blame for keeping kids indoors. Today it is xBox, Playstation, computers, etc. One of the best ways to engage your children in the pursuit of environmentally friendly behaviors is to show them the beauty in nature. Try the following:

  • Go for a walk along a walking trail, hiking trail, beach, or in a wooded area (remember to keep safety in mind). Whether they are in a stroller or a backpack, on a bike or on a skateboard, get your kids outside. While you may not see many outward signs of their appreciation for clean air, trees, birds, and squirrels, it is all making an impression. Being aware of what we are trying to preserve and protect is the first step to promoting environmentally-friendly choices in kids.
  • Hiking with kids: Nature walks were a family requirement for my dad when he was growing up, and he carried on the tradition with me. I do the same with my children. These are more structured than the walks mentioned above, as there is a specific goal stated. The easiest way to get started is on a marked hiking trail. Check your local conservation areas, provincial parks, or state parks for maps with short trails. They will have signs along the way to point you in the right direction and to point out interesting flora, fauna, wildlife, and sometimes even local history.
  • Community sponsored cleanups are becoming more and more common, and a great way for the entire family to contribute to the care of the local environment. Check your city or town website or local papers. Often held in the spring, volunteers are always needed to clean up public greenspaces, creeks (remember the safety issue), and parks. If you have teens who require community service hours for high school, they may be able to get them here.

Plan a Family Camping Trip

Best introduced once everyone is out of diapers and prior to potential teenage attitude issues (but where will I plug in my flat-iron?) tent camping is a truly wonderful way to introduce children to our beautiful natural environment.  As long as the weather is cooperating, and sometimes even when it isn’t, camping can be a crash-course in getting to know the outdoors. I have been tenting for over thirty-five years as both a child and a parent, and have camped all over Ontario. Some of the activities we have enjoyed while camping include canoeing, hiking and nature walks, fishing, swimming, visiting interpretive and nature information centres, and learning to live without so many of the conveniences that we take for granted.

 

Baked Penne

Baked penne is one of those classic comfort foods and a great way to sneak vegetables into your family dinner.  The key to this delicious and nutritious vegetarian casserole is the chunky vegetable pasta sauce.  While I used Catelli Garden Select Six Vegetable Recipe Pasta Sauce from a jar, you can easily substitute your favourite homemade pasta sauce – just be sure to include lots of chunky veggies like carrots, zucchini and peppers.   If your family prefers a little spice, add some paprika to this dish to really make it zesty, but if you have little ones at home they might prefer the blander version.

This is another easy vegetarian casserole  recipe for freezing or taking to a potluck.  It can also be doubled or tripled and makes a simple addition to your family’s freezer cooking menu.  If you want extra protein, add some chopped tofu to the pan with your garlic and onions, or mix in a cup of shredded cooked chicken with the penne noodles and fresh basil.

Hope you and yours love this recipe as much as my family does.

Happy Cooking!

Ingredients:

700 grams of penne (about 3/4 of a 900 gram bag works well)

2 tablespoons olive oil

1 clove garlic, crushed

1/2 cooking onion

1/4 cup flour

1/4 tsp salt

1 1/2 cups 2% milk

1 egg

1 700 ml jar Catelli Garden Select Six Vegetable Recipe Pasta Sauce

2 cups shredded low-fat Mozzarella Cheese

1/4 cup freshly grated Parmesan Cheese

1 tsp dried oregano

1/4 cup chopped fresh basil

1 tbsp red wine vinegar

Method:

Preheat the oven to 375 degrees Fahrenheit.  Fill a large pot with water and boil the penne noodles.  While they are cooking, grease a 9 x 13 baking pan.  In another large pot, brown the garlic and onion in olive oil.  Add the flour to the garlic and onion, stirring constantly for two to three minutes until the flour is boiling.  Slowly add the milk and salt, stirring so it doesn’t stick to the bottom of the pan.  This is your white sauce.  It should only take about four minutes for the sauce to thicken.  Remove from heat.

Drain the penne noodles and pour them into a bowl.  Mix in the egg and the white sauce.  Pour the Pasta Sauce into a medium bowl and mix in the dried oregano and chopped fresh basil. (You can use two tablespoons of dried basil if you don’t have the fresh stuff on hand.  But seriously, get a basil plant for your kitchen – SO worthwhile.) Mix in the red wine vinegar, then pour about three quarters of the Pasta Sauce mixture into the large bowl, blending with the penne.  Add 1 cup of the shredded low-fat Mozzarella Cheese, and blend well.  Pour the pasta noodle and sauce mixture out of the large bowl and into the prepared baking dish.  Spread the leftover Six Vegetable Recipe Pasta Sauce over the top (use the back of a large spoon to spread it neatly) and top with the remaining Mozzarella Cheese and Parmesan cheese.

Bake for about 30 minutes.  This recipe serves 6 – 8 adults and is a kid pleasing recipe too!

 

Injera Recipe

Across countries and nations, cooking and baking help forge cultural identities, and bread is often one of the most beloved recipes of a people. Injera is known as an Ethiopian bread, and is baked with teff flour or millet. It is a good alternative for people searching for gluten-free recipes, and is the perfect partner for a bowl of hearty soup or stew. Teff is similar in consistency to cornmeal, and can be adapted to many cornmeal recipes.  In this recipe for injera, there are just three ingredients, but technique is important. You will need to plan ahead; once mixed the recipe must sit for at least half a day before it is ready to cook.

While classified as a bread, injera looks more like a big round soft pancake, or a little like Naan bread.  Purchase teff flour online or at a health food store to try this easy injera recipe.

 

Ingredients:

2 cups teff flour

4 cups distilled water

1/8 tsp salt

 

Method:

Mix water and teff flour together in a large bowl. Leave the bowl standing at room temperature for at least 12 hours, preferable up to 24.  You will have to use the “sniff test” to determine when the injera batter is ready to bake.  Once it smells a little sour or fermented,  grease a 9 inch skillet with vegetable oil and place over medium heat, as though you were making  pancakes.  Pour 1/2 cup of injera batter and give it a quick swirl, so the whole bottom of the skillet is covered evenly.  Cover the skillet with a tight-fitting lid and keep it on the medium heat for approximately 3 minutes. It is ready when the top of the injera looks dry and the bottom is browned – once again, like a pancake.  Remove from the pan using a flat spatula, and keep warm on a plate covered with a tea towel while completing cooking the remaining injera.

 

 

Strawberry Spinach Salad

This recipe for Strawberry Spinach Salad was developed over the years on Wednesdays, as I tried to clear out my vegetable and fruit crisper before garbage day on Thursday.The slightly bitter taste of the spinach is a perfect foil for the sweetness of the strawberries and other fruit, and the walnut pieces add crunch and protein.

Spinach is one of those foods that I buy because I get excited about the number of vitamins, nutrients, and the sheer goodness of the vegetable; unfortunately my enthusiasm isn’t matched by anyone else in the family, hence the leftover spinach leaves.  The popular website World’s Healthiest ranks spinach at the top of the list of healthy vegetables due to the sheer volume of nutrients it contains.  Vitamins K, A,C, E and all the B vitamins, manganese, folate, magnesium, iron, calcium, potassium, protein, and zinc are all well represented in one serving of spinach, and it can be eaten raw or cooked.  Spinach freezes well and can be added to soups, stews, and lasagnas.

Serve this spinach salad with crisp whole grain flatbread or toast  and soup for a light yet filling lunch. It makes 4 good sized servings.

8 cups of baby spinach leaves

1 small can of mandarin oranges, drained

12 large strawberries, sliced

1 cup fresh raspberries

1 cup fresh blueberries

1/2 cup walnut pieces

1 cup crumbled feta cheese

1 cup Raspberry Basil Vinaigrette

 

Wash and dry baby spinach leaves.  Place in a large serving bowl.  Add berries and mandarin oranges. Garnish with walnuts and Feta cheese.  Serve with Raspberry Basil Dressing.

Fresh Strawberry Honey Tart with Yogurt Pastry

One of my favorite things about June and July is that fresh strawberries are in season, and they are absolutely delicious.  High in vitamin C, strawberries are naturally sweet and also contain potassium and iron as well.  We usually have a carton or two of fresh strawberries in our fridge for snacks and for breakfast smoothies and cereal, but I have to buy extra to make this Strawberry Honey Tart Recipe.  I can keep the calories to a minimum by using vegetable oil and non fat plain yogurt to make the pastry, and I avoid sugar by using honey instead.  The yogurt gives the pastry a tangy taste that pairs very well with the strawberries.  You can serve this tart plain or with a dollop of frozen vanilla yogurt. If you are serving this as a dessert for an elegant dinner, add 1 tsp of almond extract to the yogurt pastry, and garnish with fresh mint and slivered toasted almonds.

 

Ingredients:

1/3 cup honey

3 tbsps cornstarch

2 cups fresh strawberries, hulled

18 fresh strawberries, halved

1/2 cup water

2 tbsp fresh lemon juice

Icing or confectioners sugar

Ingredients for Yogurt Pastry:

1 cup all purpose flour

2 tbsp granulated sugar

1/2 tsp salt

1/4 cup vegetable oil

3 tbsp plain non fat yogurt

Method:

Begin by making your pastry.  Use a large bowl to combine the flour, sugar and salt.  Make a well in the middle of the ingredients, and pour in your oil and yogurt.  Stir until the dough forms a stiff ball.  Use the palm of your hand to flatten the ball a little, wrap it up in plastic wrap and chill in the refrigerator for half an hour.

Set your oven to 400 degrees Fahrenheit.  Use low fat cooking spray to spray a 9 inch tart pan.  Use a floured rolling pin to roll the chilled dough into an 11 inch circle, and place into your tart pan.  Pierce the pastry in four or five places with a fork.  Bake the tart shell for about 12 minutes – it should turn a golden color.  Cool on a wire cooling rack.

Use a small saucepan to measure in the honey and cornstarch. Turn heat to low.  Mix well, add  the 2 cups of fresh strawberries and mash them with a potato masher.  Add water and lemon juice and turn heat up to medium.  Simmer gently and stir constantly.  Keep simmering until the strawberry honey mixture has thickened,  then cool it completely.

Spread the cooled strawberry mixture into the cooled crust.  Arrange the halved berries over the filling.  Sprinkle with powdered sugar.

This recipe makes 8 servings with 204 calories each.  There are 34 carbs per serving, 2 grams of protein, 142 mgs of sodium, 7 grams of fat and 0 mgs of cholesterol.

Brown Rice Salad

Brown rice is an unusual addition to a salad, but it works surprisingly well.  The nutty flavor and chewy texture complement the tropical fruits in this recipe, and adding colorful fruits make this a pretty cold dish to serve at a summer buffet. This combination of brown rice, fruits and lettuce provides an excellent source of vitamin C, B vitamins, and fiber from the brown rice to aid in digestion and keep your stomach feeling full.  Gradually introduce brown rice into your regular meals instead of refined white rice.  The refining process strips white rice of the many nutrients and minerals found in brown rice, which is a very good source of soluble fiber to help keep cholesterol levels low.

Ingredients:

3/4 cup brown rice

2 cups boiling water

3/4 cup sliced celery

1 can (10 ounces) mandarin oranges, drained

1/2 cup pineapple chunks

12 black olives, pitted and sliced

2 tablespoons pumpkin seeds

romaine lettuce leaves, whole strawberries, sunflower seeds

Ingredients for Dressing:

1/4 cup low-fat mayonnaise

3 tbsp orange juice concentrate

3 tbsp vegetable oil

1 tbsp lemon juice

1 tbsp liquid honey

1/4 tsp dry mustard

1/8 teaspoon Tabasco sauce

Method:

Place two cups of water in a large saucepan and bring to boil.  Add the rice, reduce the heat to medium and cover.  Cook rice for about 45 minutes or until cooked through and there is no more water remaining.  Cool.

In a medium bowl, add the cooled cooked brown rice to the chopped celery, mandarin oranges, pineapple, black olives and pumpkin seeds.  Set aside.

To prepare the dressing, combine mayonnaise, orange juice, oil, lemon juice, honey and seasonings.  Pour over the salad and stir gently to mix the dressing in.  Cover and chill in the refrigerator for at least 1 hour.

Use romaine lettuce leaves to line 6 plates.  Portion the rice salad equally amongst the plates and garnish with strawberries and sunflower seeds.

This recipe makes 6 servings of 289 calories each.  There are 2 grams of dietary fiber, 10 grams of fat, 42 grams of carbs and 4 grams of protein in each serving.

Chicken Mango Salad with Cilantro Yogurt Dressing

Mango is the perfect foil for hot or spicy meats.  Its cool sweetness helps cut the pungency and adds interest to the palate and the plate.  As mangoes are becoming increasingly available at neighborhood grocers and supermarkets, North Americans are looking for easy ways to use it in their meal planning and cooking.  Raw mango is a delicious snack, and can be eaten by the slice, cubed for fruit salads, or pureed for use in smoothies. This recipe combines mango with dark leafy greens and poached chicken for a mouth-watering main meal. Prepare it for your next romantic dinner – it serves two.  It is a great way to use up leftover chicken that has been cooked earlier in the week – I always cook more than I will need so that I can use the leftovers in a soup or salad. If company is coming, simply double or triple the recipe so your guests can enjoy it too!

Ingredients:

1 cooked chicken breast, shredded with two forks

1 ripe mango

4 cups of mixed field greens, baby greens or mustard greens

1 stalk of celery, chopped

1/4 cup of whole or chopped walnuts

For Dressing:

1 tsp extra virgin olive oil

1 tsp red wine vinegar

2 tbsp horseradish mustard (1 1/2 tbsp dijon mustard with 1 tsp horseradish)

2 tbsp organic or homemade yogurt

fresh cilantro leaves, chopped

Method: For the Mango – How to Peel a Mango: Wash the mango, and hold it on its side.  Use a sharp knife to slice lengthwise about 1/3 of the way into the flesh, just avoiding the large pit.  Turn the mango over and do the same thing on the other side.  Then use the knife to make a criss-cross pattern across the skin without cutting through the flesh. Begin to pull on the skin – you will see a lot of diamond shapes starting to pop out – cut them off close to the peel and voila, you now have mango cubes to work with!

Once your mango is chopped, use a medium bowl and a wire whisk to combine all the dressing ingredients.  Wash and dry your salad greens and divide them between two large dinner plates.  Sprinkle chopped celery pieces over the mixed greens. Place the shredded chicken, walnuts, andmango cubes on each plate, and drizzle with dressing.  Serve with extra dressing in a small pitcher on the table. NOTE: pecans can be substituted in for the walnuts. The cilantro and mango make an excellent flavor combination.

 

Tandoori Chicken Recipe

Tandoori chicken is a popular dish originating in India and easily recognizable from its distinctive red color.  The color comes from the chili powder (kashmiri or hot red chili powder) or the cayenne which gives it the flavor and the name.  Some versions of tandoori chicken use saffron, resulting in a more orange color.  A tandoor (clay) oven was traditionally used to bake the chicken slowly, but some versions today can be grilled on an indoor or outdoor barbecue.  Yogurt is used to marinate the chicken overnight, and helps tenderize the meat and give it a tangy taste.

This recipe has been adapted for western tastes – if you prefer more spice, add another 1/4 teaspoon of dried chili powder. It makes six servings, and should be accompanied by Basmati rice or naan,  and a light cucumber or dark green salad.

Ingredients:

5 to 6 pounds of chicken breast, cut up

1/2 cup freshly squeezed lemon juice

3 teaspoons of table salt

1 cup homemade or organic yogurt

1 teaspoon cumin seeds

2 teaspoons coriander seeds

1  1 inch piece of fresh ginger root, peeled

2 cloves of garlic, or 2 teaspoons of diced garlic in oil

1/2 teaspoon turmeric

1/4 teaspoon of dark red chili powder OR kashmiri chili powder

Method:

Use a food processor to mix lemon juice, yogurt, and the spices.  Place the chicken pieces in a single layer in a glass pyrex dish.  Pour the yogurt marinade over the chicken pieces and cover with saran wrap.  Marinade overnight,turning the chicken once to ensure it is coated on all sides.

The chicken can be roasted in a greased roasting pan (the same one you use for Sunday roasts or turkeys), covered, at 375 for about 1 hour or until the chicken is browned and crisp.  If you prefer, tandoori chicken can be grilled on your outdoor barbeque, so if you are planning to do this keep your chicken pieces large so they can be handled easily.

Garnish the cooked tandoori chicken with fresh lemon wedges and fresh coriander leaves.

 

 

Grape Salad Recipe

Grapes are wonderful fruits either on their own, with wine and cheese,  incorporated into a fruit salad dessert, or tossed in a chicken salad.  Here is a grape salad recipe that is perfect for hot summer days, either as a quiet meal for family or served at a weekend barbeque. The combination of cantaloupe, green grapes, blueberries and pineapple is absolutely delicious and also makes a nice breakfast fruit salad all on its own.

Chicken Grape Salad Recipe

Ingredients – Salad

3 1/2 cups cooked chicken, cut into cubes

torn lettuce leaves – use a mixture of romaine, mustard greens, and arugula

3/4 cup of diced pineapple

1 small cantaloupe made into melon balls

1 1/4 cups strawberries, rinsed and sliced

1 cup green grapes

1/2 cup blueberries

2 tbsp pecans

Ingredients – Dressing

1/4 cup vinegar

3 tbsp organic liquid honey

2 tbsp lime juice

1 tsp poppy seeds

1/4 tsp dry mustard

1/2 cup extra virgin olive oil

 

Method

Set the chicken cubes in a large bowl.  In a separate medium sized bowl, use a wire whisk to combine the vinegar, honey, lime juice, poppy seeds and dry mustard.  Gradually pour in a thin stream of olive oil while whisking.  Once the dressing is mixed, pour 1/3 of the dressing into a small glass container.  With the remaining dressing, pour it over the chicken cubes, gently mixing it in so that the chicken is completely covered.  Cover the bowl of chicken with saran wrap and chill in the refrigerator for about one hour.  When you are ready to serve,  use six large plates and arrange lettuce leaves as a base on your plates.  Set the cantaloupe melon balls in a ring on each plate, with the diced pineapple forming  an inner ring.  Use a spoon to place a mound of chicken cubes in the center.  Use a separate medium sized bowl for the strawberries, green grapes and blueberries.  Pour the dressing in the glass container over the fruit and toss gently.  Place several spoons of the berry mixture over the chicken and other fruit on each plate. Garnish with pecans.

This recipe makes six servings with 426 calories each.  There are 2 grams of dietary fiber, 7 grams of fat, 31 grams of carbs and 24 grams of protein in each serving.  This dish makes a lovely summer main course, and can be served with a chilled summer soup and whole grain bread.  For dessert serve a light pumpkin custard and your food groups will be covered!

 

Yogurt Salad Dressings

In the hot days of summer, no one wants to spend hours in the kitchen over a hot stove, especially if you have spent the day in a stuffy office or dealing with small children made whiny by the heat.  Keep things cool for dinner by preparing a salad. We all think that salad is generally good for you – all those leafy dark green leaves and fresh vegetables are full of nutrition, right? Absolutely.  The problem is that many of the commercially prepared salad dressings have more than their fair share of fat.  Save money and keep your fat content low by making a delicious yogurt salad dressing.  With just a few simple ingredients and a blender you will be able to create a fabulous dressing that will rival any of the store-bought products.  Yogurt salad dressing recipes are very versatile -don’t be afraid to try them as dips or spreads over grilled chicken or pork.

Herbed Citrus Yogurt Vinaigrette

1/4 cup low-fat homemade yogurt or organic yogurt

2 tbsp fresh grapefruit juice (orange juice is also good)

1 tsp sesame oil

1/4 tsp salt

1/4 tsp freshly squeezed black pepper

2 tbsp chopped fresh basil

Use a blender to combine all ingredients.  Do not over-blend.  Serve immediately over mixed dark greens such as watercress, romaine lettuce,  endive, and radicchio. Add mandarin orange slices and slivered almonds. This recipe makes about 1/3 cup of dressing.

 

Blue Cheese Yogurt Salad Dressing Recipe

1/2 cup homemade low-fat yogurt or organic yogurt

1 cup crumbled blue cheese

1 tbsp 2% or skim milk

1 clove garlic, crushed, or 1 tsp chopped garlic in oil

Use a blender or food processor to blend yogurt, blue cheese, milk and garlic until there are no lumps left.  Refrigerate immediately and keep chilled until ready to serve.  Use this dressing on a tossed salad with boston or iceberg lettuce, cucumbers, tomatoes and baby carrots.  It can also be used as a yogurt dip for vegetables, and as an alternative dressing for fresh fruit.  This recipe makes about 3/4 cups of dressing.

Orange Walnut Salad with  Yogurt Dressing

1/2 cup raisins

1/3 cup chopped walnuts

1/4 cup low fat peach yogurt (you can use plain yogurt if you prefer, or any flavor you like really, but the peach is really good)

1 tsp freshly squeezed lemon juice

1 tsp white sugar

1/4 tsp table salt

mixed leafy greens – 4 to 6 handfuls at least

1 1/2 cups shredded or grated carrot

1/2 cup peeled and seeded oranges

Use a large bowl to mix shredded carrots and orange pieces. In a separate small bowl, cover raisins with boiling water and let them sit for about five minutes to plump up and soften.  Then drain off the water and add them to the orange mixture.  Add walnuts, yogurt, lemon juice, sugar and salt.  Combine gently.  Place a handful of leafy greens on each plate (this recipe makes enough for four to six side servings) and spoon onto the lettuce leaves.  Garnish with a few more walnuts. Yum!

 

Using Yogurt Starter Culture to Make Your Own Yogurt

Yogurt has existed in a variety of forms for thousands of years. The soured and fermented milk product has been enjoyed across many cultures, and produced from the milk of many animals. Traditionally made from sheep’s milk, yogurt is now more commonly made from cow’s milk in Western culture, though kefir from camel’s milk and kumiss from mare’s milk is also available in speciality stores.  As the popularity of yogurt has exploded over the past thirty years due to it’s many health benefits, the cost has risen as well, and though many yogurt brands are available in grocery stores and at frozen yogurt shops across the country, with a little practice yogurt can be made and enjoyed easily at home for pennies per serving.  The trick is all in the starter.

Yogurt is produced when various bacteria (such as lactobacillus bulgaricus and lactobacillus acidophilus) present in milk are heated slightly and combine with  yeast cells.  This causes fermentation.  The yeast cells must be added to cow’s milk for the fermentation process to begin, and this is where the starter culture can work it’s magic. Starter for yogurt can be purchased online or in health food stores, and a few tablespoons of leftover yogurt high in acidophilus can also act as a starter, though they may result in a slightly different texture or taste than yogurt made from a packaged starter.

Making Your First Batch Using a Yogurt Starter

Yogurt can be made with skim milk, 2%, homogenized, or even half-and-half cream, but beware the fat content! Buy a package of yogurt starter and read the ingredients carefully. If you want to try making yogurt by using a small amount of yogurt as the starter, heat one quart of milk to 180 degrees F. Let it cool to about 110 degrees F. Stir in a cup of powdered milk and three tablespoons of organic yogurt. Pour mixture into a glass jar, cover, and leave it in a warm place overnight. You can use your oven, set at 100 degrees F if you live in a cool climate or it is winter. In the morning, check the consistency and place in the fridge. Use within the next week.

Tips for Successful Yogurt Using Starter

  • handle all equipment and ingredients gently – yogurt is delicate, particularly when fermenting
  • if you are using a small amount of yogurt as your starter, be sure that it is no older than five days or it won’t work effectively
  • keep 3 tablespoons from every batch to use as starter for your next batch
  • don’t be tempted to use more starter! Too much bacillus will result in sour and watery yogurt
  • your yogurt should firm up and coagulate within 8 hours of mixing. Three reasons it might not is that the temperature of the milk may have been too high, the starter culture was of an inferior quality, or there were antibiotics in the milk.  Try to use organic milk to make your yogurt starter culture.
  • be careful when adding fruit to homemade yogurt. You will achieve the best results by placing warm fruit in the bottom of the glass jar prior to adding the milk and yogurt starter.

Yogurt Parfait Recipe

Yogurt parfaits are simply the best. Easy to make with endless combinations, the base ingredients of grains, yogurt and fruit provide all the goodness a body needs for a healthy breakfast or energy-giving snack. By layering the ingredients in a glass dessert dish, a yogurt parfait becomes a gourmet delight to a heavier meal. Try one of the recipes today – and don’t be afraid to mix and match fruits, yogurt flavors, and granola or muesli recipes.

Make Ahead Yogurt Parfait With Nuts

Use any fruit that you enjoy and that you have on hand.  Apples, oranges, bananas, peaches, raspberries and blueberries all work well in this yummy parfait recipe that can be served for dessert, a snack, or even for breakfast.

Ingredients:

1/2 cup quick-cooking rolled oats

1/4 cup dried cranberries or raisins

1 tbsp each sliced hazelnuts and almonds

1/2 cup 1% milk

1 1/4 cups Greek Yogurt

3 tbsp granulated sugar

2 tbsp liquid organic honey

1 tsp lemon juice

1 tsp organic vanilla

2 cups washed and sliced strawberries

2 cups cubed peeled cantaloupe

fresh mint leaves

Method:

Use a large bowl to combine oats, raisins, hazelnuts, almonds and milk.  Place in fridge for one hour.  Remove and mix in yogurt, sugar, honey, lemon juice and vanilla.  Keep about 1/2 cup each of the strawberries and cantaloupe, and mix the rest gently into the yogurt mixture.  Refrigerate overnight.  To serve, place in individual bowls or dessert cups topped with remaining fruit and fresh mint leaves.

 

All-in-One Breakfast Yogurt Parfait

This recipe also tastes best if made the night before.  For a truly outstanding taste, use homemade granola.

Ingredients:

1 cup large flake oats, OR 3 minute oats OR homemade granola

1 cup homemade organic yogurt OR creamy Greek yogurt OR your favorite organic brand of yogurt

1/2 cup 2% milk

2 tbsp organic liquid honey or maple syrup

1 cup assorted mixed berries (these can be fresh or frozen)

1 large banana, sliced.

Method:

Using two resealable plastic containers, combine all ingredients except the banana. Refrigerate overnight, then add the banana slices and take it with you to school or work.

Peach Blueberry Yogurt Parfait

This recipe calls for homemade muesli which is super easy and quick to make.

Ingredients:

4 cups quick-cooking rolled oats

1/2 cup roasted pumpkin seeds or flax seeds

1/2 cup wheat germ

1/2 cup oat bran

1/2 cup wheat bran

1 cup dried cranberries

fresh peach slices

fresh blueberries

homemade organic yogurt

Method:

Use a large airtight container and mix the first six ingredients.  To serve as individual parfaits, layer 1/2 to 3/4 cups of  muesli mixture with yogurt and fruit.  If you are taking it to work or school, keep ingredients separate and combine just before eating.  Yummy!

Yogurt Fruit Dip

In the quest for a healthier lifestyle, many people are trying to increase the amount of fruits and vegetables in their daily diets.  One of the easiest ways to do this is to replace higher fat snack foods and desserts with low-fat fruit.  Yogurt dips add an interesting flavor twist and can really dress up fruit that may get boring after some time.  Eating fruit is also more fun for kids when it is served with a yummy dip.  Fresh or cooked fruit with a yogurt-based dip is a delicious snack or light dessert after a heavy meal. Easy to serve for outdoor parties, baby showers or barbeques, try these recipes for yogurt fruit dip the next time you are planning a get together. Low-fat and creamy, they are truly delicious!

Cinnamon Yogurt Dip

Ingredients:
1/2 cup low-fat sugar-free plain yogurt
1 tbsp lightly packed brown sugar
1/2 tsp ground cinnamon
1/2 tsp organic vanilla

Method: Combine all ingredients in a small bowl. Chill and serve with fresh slices of apple, pear, peaches, pineapple, orange, or nectarines. Alternatively, serve as a sauce over stewed or baked berries or rhubarb. This makes just 1/2 cup of dip or sauce.

 

Yogurt and Whipped Cream Fruit Dip or Pie Topping

This is a lower-fat option for lovers of whipped cream.  Try it on pumpkin pie, pumpkin custard, or gingerbread.

Ingredients:

1/2 cup whipping cream

1 tbsp sugar

1/2 tsp vanilla

1/2 cup low-fat sugar-free plain yogurt

Method:  Beat the cream with an electric mixer or hand-beater until it becomes thick.  Add the sugar and vanilla nd keep whipping until it forms little peaks.  Gently add in the yogurt and mix carefully until it is all combined.  This makes about 1 1/2 cups.

 

Orange Mint Yogurt Fruit Dip

Light and refreshing, this fruit dip is excellent served with strawberries, cantaloupe, honeydew, watermelon,  pineapple, and red or green grapes. Serve in a pretty summer bowl and garnish with fresh mint leaves.

Ingredients:

1/4 cup low-fat sugar-free plain yogurt

2 tbsp finely chopped fresh mint

1 tablespoon organic honey

1 tsp frozen orange juice concentrate that has been thawed out

Method:  Use a small bowl to combine all ingredients.  Cover and chill in the fridge for about an hour and a half.  Serve over fruit or as a dip with fruit spears.

Yogurt Dips

Using yogurt in dips and sauces is a great way to reduce the fat in recipes that are traditionally made with sour cream.  Be sure to choose low-fat plain yogurt, or make your own at home.  Yogurt dips are also a great flavor addition to grilled chicken, fish, or pork – try one one of these recipes the next time you are planning a barbecue.  If your dinner menu includes a spicier main dish such as a curry or Mexican style entree, accompany it with the cool and creamy Greek Cucumber Yogurt Salad.

Greek Yogurt Dip (Tzatziki)

Ingredients:

1 1/2 cups low-fat plain yogurt

1/2 cup grated English cucumber

1/2 cup feta cheese

1 large clove garlic, minced, or 1 tbsp chopped garlic in oil

2 tbsp freshly squeezed lemon juice

Combine all ingredients in a small bowl. Chill for 1 1/2 hours. Use  with grilled chicken or pork.

 

Greek Yogurt Sauce for Fish or Chicken

Ingredients:

1/4 cup low-fat plain yogurt

1/4 cup light sour cream

1/2 cup finely chopped cucumber

1 tbsp chopped chives or green onion

Freshly ground black pepper

 

Method:  Use a small bowl to combine all ingredients. Use a spoon to spread over fish fillets or chicken breasts prior to broiling, barbequing or microwaving.

 

Yogurt Cheese

Yogurt Cheese is easy to make from store-bought or homemade yogurt, and is a good low-fat alternative to the cream cheese called for in dips, salad dressings, or sandwich spreads.  To make yogurt cheese, use 2 cups of a low-fat plain yogurt that is NOT made with gelatin. Your best bet is to find an unstirred Balkan-style yogurt or to use homemade yogurt.  Use two layers of thick paper towel to line a sieve placed in a bowl, and  pour yogurt into sieve.  Cover the whole thing with saran wrap and chill for about two hours.  Pour out the liquid that has drained into the bowel, and keep the yogurt cheese left in the sieve in an airtight container for up to one week.

 

Honey Mustard Yogurt Dip

Ingredients:

1 cup yogurt cheese

2 tbsp liquid organic honey

2 tbsp Dijon mustard

3 green onions or chives, chopped

1 tbsp chopped fresh parsley

2 tsp freshly squeezed lemon juice

Method: Use a blender or food processor to combine all ingredients until there are no lumps.  Chill for an hour prior to serving.  This dip can be served with raw vegetables such as baby carrots, cucumber slices, broccoli spears, and red and green peppers.  It also makes a delicious yogurt salad dressing for dark leafy green salads, and as a good spread for whole wheat bread sandwiches with cold cuts.

Greek Cucumber Yogurt Salad

Ingredients:

1 large thinly sliced English cucumber, not peeled

1/2 tsp salt

1/2 cup yogurt cheese

1/2 tsp lemon juice

1/4 tsp minced garlic

1/4 tsp ground ginger

Method:

Fill a large colander with thin slices of cucumber and sprinkle with salt. Let the cucumber stand for 10 to 15 minutes to drain.  Rinse well with cold water, pat dry and place in bowl.  Use a second bowl to blend yogurt cheese, lemon juice, garlic and ginger.  Pour this mixture over the cucumber and toss carefully. Chill in the fridge for about an hour and a half before serving.

Yogurt and Brown Rice Casserole

This  recipe is one of  my favorites.  Not only do I get to use up my leftover chicken and raw vegetables from meals I made earlier in the week, I can also sneak in yogurt and brown rice, two super healthy foods that I want to encourage the kids to eat.  This creamy casserole recipe is frugal, it is good for you and just plain yummy.  Use whatever leftover vegetables you have on hand, red or yellow peppers, mushrooms, broccoli or cherry tomatoes are just as delicious as the green pepper I usually use.  If you are vegetarian, use black or red kidney beans instead of the chicken. If you have leftover ham, by all means, throw it in!  Happy cooking.

Ingredients:

2 cups low fat plain yogurt

1/2 cup chopped green pepper

1/4 cup chopped cooking onion

1 heaping teaspoon chopped garlic in oil

1 cup of cooked shredded or cubed chicken, ham, or beans

3 tbsp ketchup

1/2 tsp crushed dried oregano or  1 tbsp fresh finely chopped oregano

1/4 tsp freshly ground black pepper

1 cup low fat ricotta cheese

1 cup bread crumbs (I use the stale slices of bread if there are any left from my homemade whole wheat bread)

1/2 cup grated Parmesan cheese

1 tbsp butter, melted

Method:

Preheat oven to 350 degrees Fahrenheit. Use a large bowl and combine yogurt, green pepper or other vegetable, chicken, ketchup, oregano and pepper, then carefully stir in brown rice.  Use a large spoon to put half this mixture in the bottom of a 6 cup (1.5L) greased casserole. Cover with ricotta cheese. Spoon the remaining rice/meat mixture over the top.  In a small bowl, mix together the bread crumbs, parmesan cheese and butter, and sprinkle over the casserole.  Shake dried parsley or snips of fresh parsley over  the top.  Bake in the oven for about 30 minutes or until it is bubbling and the top is golden brown.

Serve this with a dark green leafy salad and fresh fruit for dessert for a well-rounded family meal.

This recipe makes four generous servings.  Each serving has 430 calories, 4 grams of dietary fiber, 44 grams of carbs, 15 grams of fat, and 31 grams of protein when made with green pepper and chicken.

 

 

 

 

Pumpkin Custard

Custards are a dessert dish that were popular in Victorian times; a light end to a rich meal.  Traditionally made with cream, eggs and sugar, custard is a good way to increase the calcium and protein content of your meals. This low-fat recipe for pumpkin custard keeps the cholesterol and fat content low by using just one egg and substituting evaporated milk for the cream.  Be sure to use canned pumpkin puree or fresh mashed pumpkin puree from your garden, NOT pumpkin pie filling.

 

Ingredients:

1 cup of 2% Carnation evaporated milk

1 cup pumpkin puree

2 tbsp granulated sugar, or 2 tbsp brown sugar

1 large organic egg

1/4 tsp ground nutmeg

1/4 tsp ground ginger

 

WONDERING WHAT TO DO WITH THAT LEFTOVER CRANBERRY SAUCE? HERE ARE THREE GREAT CRANBERRY RECIPES TO HELP YOU USE IT UP!

Method:

Preheat oven to 325 degrees Fahrenheit. Use a food processor or blender to combine all ingredients. Once everything is well mixed, pour it into four large custard cups, or a small 6 cup casserole.  Bake for about half an hour or until a knife comes out clean when inserted into the middle. This pumpkin custard can be served warm.  To serve it as Pumpkin Pudding, chill  for about one hour.  Garnish with a few sprinkles of nutmeg or cinnamon if desired. For pumpkin custard pie, simply bake in a graham-cracker crust prepared pie shell.  For a special Halloween treat, bake the pumpkin custard in a Oreo-cookie crumb pie shell.

This recipe makes four large servings of pumpkin custard or pumpkin pudding.  Each serving has 80 calories, 2 grams of fat, 12 grams of carbs, and 4 grams of protein.

Pumpkin is high in Vitamin A, fiber, and and anti-oxidants.  It is easy to grow in kitchen vegetable gardens, and can be stored in the fridge or freezer for up to one year once blanched or pureed. One of the most economical vegetables to grow, pumpkin recipes are a becoming increasingly popular throughout the year, and not just in the autumn when harvested.  If your family buys a pumpkin to carve out a Jack’O’Lantern for Halloween,  save the pumpkin flesh that you scoop out.  Creamy pumpkin soup, No-Bake Pumpkin Cheesecake, or Pumpkin Bread are all great recipes to use up that pumpkin in delicious dishes.