Enchiladas With Swiss Cheese and Kale

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

Enchiladas with Swiss Cheese and Kale
Ingredients:
4 corn tortillas
1/2 cup finely chopped kale
2 scallions, minced
1/2 cup shredded Swiss cheese
2 teaspoons olive oil
1/2 cup tomato sauce or puree
grated Swiss cheese
minced fresh parsley
Lay out tortillas.  Sprinkle each with 1/4 of the kale, scallions and cheese.  Roll up each tortilla and press in filling with back of a spoon.  Pour oil into preheated cast-iron skillet or into a non-stick skillet over medium-high heat.  When oil is hot, place enchiladas seam-side-down in skillet.  Pour tomato sauce over enchiladas and bring to a boil.  Reduce heat and simmer for about 5 minutes, basting frequently.  Place enchiladas on a serving platter and square off sides with a spatula.  sprinkle with cheesse and parsley.  Serve hot.

debbie@grammyslittlehelpers.com

Red Lentil and Vegetable Soup

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

Red Lentil and Vegetable Soup (Heart Healthy)
INGREDIENTS:
1 tablespoon olive oil
4 medium carrots
1 small chopped onion
1 teaspoon ground cumin

1 can (14 – 15 ounces) diced tomatoes
1 can (14 – 15 ounces) vegetable broth (1 3/4 cup)
1 cup dried red lentils
1 bag (5 ounces spinach)

In a four quart saucepan, heat oil on medium until hot.  Add carrots and onion and cook 6 to 8 minutes or until lightly browned and tender.  Stir in cumin; cook 1 minute.  Add tomatoes, broth, lentils, 2 cups water, 1/4 teaspoon sale, and 1/8 teaspoon ground black pepper; cover and heat to boiling on high.  Reduce heat to low and simmer, covered, 8 to 10 minutes or until lentils are tender.  Stir in spinach.  Makes about 7 1/2 cups.
    Per serving:  About 265 calories, 16 grams protein, 41 grams carbohydrates, 5 grams total fat (1gram saturated), 13 gram fiber, 0 mg cholesterol, 645 mg sodium.

debbie@grammyslittlehelpers.com

Chicken Quesadillas With Avocado-Tomato Salsa

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

Chicken Quesadillas With Avocado-Tomato Salsa
Ingredients:
2 teaspoons canola oil
1 green onion, thinly sliced
1 lime
1 pound skinless, boneless thin-sliced chicken breasts, cut into 1 inch wide strips
4 burrito size low-fat flour tortillas
1 cup reduced fat (2%) shredded Mexican cheese blend
1/2 avocado, peeled, seeded and cut into 1/2 inch pieces
3/4 cups salsa
In a 12 inch nonstick skillet, heat oil on medium 1 minute.  Add green onion and cook about 6 minutes or until tender, stirring occasionally.  Meanwhile, from lime, grate 1 teaspoon peel and squeeze 2 tablespoons juice.  Evenly season chicken on both sides with lime peel, 1/4 teaspoon salt and 1/8 teaspoon ground black pepper.  Add chicken to green onion in skillet; cook 10 minutes or until chickken is no longer pink inside.  Transfer to bowl; stir in lime juice.  Evenly divide chicken mixture and cheese on half of each tortilla; fold over to make 4 quesadillas.  In same skillet, cook quesadillas on medium, in 2 batches, 8 minutes per batch or until browned on both sides and heated through.  Cut each quesadilla into thirds.  Stir avocado into salsa; serve with quesadilas. 

    Per serving:  About 400 calories, 38 grams protein, 31 grams carbohydrates, 14 grams total fat (5grams saturated), 8 grams fiber, 86 mg cholesterol, 970 mg sodium.

debbie@grammyslittlehelpers.com

Lamb Chops With Barley Salad and Tomato Dressing

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

Lamb Chops with Barley Salad and Tomato Dressing

INGREDIENTS:
2/3 cup regular (pearled) barley
2 medium tomatoes, coarsley chopped
2 tablespoons red wine vinegar
2 cloves minced garlic
1 teaspoon cinnamon
3 tablespoons olive
4 small small lamb loin chops, cut 1 inch thick
1 small cucumber, seeded and chopped
1/2 cup sweet red pepper strips
1/4 cup sweet onion, chopped
1/2 cup Italian (flat leaf) parsley or mint, snipped
4 oval shaped flatbreads, toasted
4 cups mixed greens
Prepare barley following package directions.  Drain.  Rinse with cold water; drain, set aside.  Meanwhile, tomato vinaigrette, in blender or food processor, combine tomatoes, vinegar, garlic, cinnamon, 1 teaspoon black pepper and 1/2 teaspoon sale.  Blend of process until almost smooth.  Blend in olive oil.  resserve 1/4 cup to brush on lamb.  Trim fat from lamb.  Brush with reserved vinaigrette.  season with salt and black pepper.  Place on unheated rack of broiler pan.  Broil 4 to 5 inches from heat, 10 to 15 minutes (160 degrees).  Turn chops once half way through.  In a large bowl, combine cooked barley, cucumber, sweet pepper, onion, and parsley.  Toss with about 3/4 cup of tomato vinaigrette.  To serve, top flatbreads with greens, barley salad, and lamb chop.  Pass remaining vinaigrette.
    Per serving:  About 580 calories, 21 grams fat (7 grams saturated fat), 61 mg cholesterol, 674 mg sodium, 71 grams carbohydrates, 9 grams fiber, 28 grams protein, daily values: 50% vitamin A, 81% vitamin C, 14% calcium, 29% iron.

debbie@grammyslittlehelpers.com

What Am I Going To Do With All These Tomatoes and Peppers Salsa

by dsonnenfeld | Nov 27, 2016 | LITTLE HELPERS FOR HEALTHY EATING

My mom and my daughter’s mother in law both gave me peppers and tomatoes from their gardens.  My peppers and tomatoes didn’t do so well this year, but my cucumbers, chive and basil (Natalie’s favorite) did.  Way too many peppers and tomatoes to eat by themselves, so I came up with “WHAT AM I GOING TO DO WITH ALL THESE PEPPERS AND TOMATOES SALSA.”  I had a few friends over for a barbeque and served it with tortilla chips.  I’ll give you the same warning I gave them – have your drink ready – this is not for amateurs!!!!!!!!!!!!!!!!

“WHAT AM I GOING TO DO WITH ALL THESE PEPPERS AND TOMATOES SALSA”
INGREDIENTS:
Green peppers
Yellow peppers
Jalapeno peppers
Tomatoes
Basil
Chive
Red onion
Oregano
Italian dressing
Kosher salt
Ground Pepper
Chop everything up and mix it together.  Make sure you mix this a couple hours ahead of time and refrigerate.  If you leave the seeds in the jalapenos, it will be hotter.  I left the seeds in the small jalapenos, but not in the bigger peppers.  Serve with tortilla chips, but remember to have your drink ready – this is not for amateurs.

debbie@grammyslittlehelpers.com

The Healthy Stuff

by dsonnenfeld | Oct 6, 2016 | LITTLE HELPERS FOR HEALTHY EATING

 That’s why I made green letters – get it?  Green like in leafy vegetables?

Here is some information I’ve gathered from the experts.  I noticed how the same foods keep coming up.

According to McCormick Spices, the following seven spices can help boost the antioxidant power of practically every snack, beverage and entree you enjoy.  Go to www.spicesforhealth.com for more information.

SPICES
Cinnamon – sprinkle some in your coffee
Ginger – sprinkle some in your lemonade
Oregano – sprinkle some on a tomato and oregano sandwich before grilling
Red Peppers – kick up your hummus or guacamole
Rosemary – sprinkle with sea salt and olive oil over ready to bake biscuits
Thyme – beat into eggs before scrambling
Yellow Curry – healthy up your chicken salad

SIX SUPER FOODS                                           SUPER FISH
Almonds                                                                    Salmon
Avocado                                                                    Sardines
Barley                                                                        Mackerel
Blueberries                                                                Herring
Beans and Lentils
Oats

10 TERRIBLE AGING FOODS
Bacon                        Sugary processed cereals
Hot dogs                    Sugary soft drinks
Potato chips               Red meat
White bread               Donuts
White potatoes           Corn oil

10 TOP ANTI-AGING FOODS
Apples                        Popcorn, unsalted
Blueberries                 Nuts, notable walnuts, almonds
Green tea                   Spinach, dark leafy vegetables
Salmon, sardines        Legumes, including peanuts
Whole-grain cereals    Extra-virgin olive oil

HOT LITTLE HEART HELPERS
Hot peppers
Garlic
Onions

debbie@grammyslittlehelpers.com