The Food Blog
Pizza with Purple potatoes, Caramelized Onions and Bacon Bits (0 Comments)
It’s a pizza party!!! In our household pizza is a weekly ritual and my boys enjoy helping out in the kitchen. Normally, i utilize my bread machine to create my dough whether it contains spelt, stone ground whole grain or just plain bread flour. I tend to mix it up a bit. While the dough is rising in covered mixing bowls, i make the homemade marinara sauce in the meantime. Once the dough is set, i toss it to the desired diameter. Then, i have the boys place the topping on the dough and then slide it onto my pizza stone. Mmmmm!! The flavors between the sauce and the pizza are so heavenly. Nothing beats homemade!! While my husband and i have more of an adventurous palate, the boys enjoy the classic cheese or pepperoni style. For the first time over the summer, i decided to go with purple potatoes, bacon bits and caramelized onions and OH MY…..it was the bomb!! So, so delicious!! This definitely is our favorite style of pizza. Try them, try them! You may like them!! Enjoy.
Not only do they look beautiful and delicious, purple potatoes have great health benefits. That deep blue-purple color is a sign of antioxidant richness. Potatoes are a vegetable that provides wonderful health benefits. They have moderate fat and calories, are full of vitamin C and B6, and provide a high dose of potassium, an essential nutrient we often get too little of. They are recently recognized for their potential to lower blood pressure, especially the purple varieties. The virtues of this earthly purple gem for summertime is that they are delightful food for grilling and they shine in soups. They cook and sautee quickly while maintaining a perfectly crisp outside and full of flavor. So, the next time you see this type of potato, pick it up and try them out. You’ll be pleasantly surprised by the texture and taste factor.
Serves: 12 slices
INGREDIENTS:
3-4 purple potatoes, roasted and finely sliced
2 tbsp olive oil
1 medium onion, finely sliced
2 garlic cloves, smashed and sliced
1 tbsp dried rosemary, or fresh
1 tbsp dried thyme, or fresh
3 ounces cooked bacon, chopped into bits
1/2 cup fresh shredded mozzarella
INSTRUCTIONS:
Preheat the oven to 425 degrees. Make sure pizza stone is placed on the bottom rack.
For the bacon, you could either pan fry or microwave, then chop into tiny bits. Let cool.
In a medium sized saucepan, roast the sliced potatoes with olive oil, garlic and the onions until fragrant and onions are translucent. Add the herbs, cook for another 2-3 minutes. Remove from the burner and set aside.
Toss and/or roll out dough to the desired size, about 1/8 of an inch. Make sure you have some flour or cornmeal underneath so it won’t stick.
Drizzle olive oil and any other seasonings over the dough. Place the pan roasted ingredients on top of the dough. Sprinkle with mozzarella, bacon bits, fresh herbs, sea salt and black pepper, to taste.
Bake for about 10 minutes, or until the dough is golden brown and cheese is bubbly.
Remove from the oven and let cool for easier slicing. Then enjoy!
NUTRITIONAL CONTENT: (per slice) Calories 64; Total Fat 5.3g; Cholesterol 8mg; Sodium 164mg; Total Carbohydrates 1.4g; Protein 2.8g; Calcium 1%, Vitamin C 2% and Iron 3%.
Cranberry Pistachio Biscotti (0 Comments)
I love Biscotti with a robust cup of coffee! This Italian cookie style is made festive with dried cranberries and pistachios for the holiday season. It is twice baked for that crunch factor for dunking purposes. Pistachios and cranberries offer a powerful combination of nutrients. I’ve made these on quite a few occasions as homemade holiday gift to give for family, friends and more.
Powerful pistachios! An excellent source of copper, manganese and phosphorus. It is very high in vitamin B6 and a good source of thiamin. Did you know, pistachio nuts provide 3 grams of dietary fiber (about 12% of RDA) in a single serving?! This is twice the fiber in an ounce of walnuts and about the same amount in a serving of oatmeal.
There are many reasons to LOVE dried cranberries! This fruit naturally contains flavonoids, an antioxidant, which offers bacterial anti-adhesive properties that is not found in other fruits or vegetables. Cranberries may also help to inhibit the bacteria associated with gum disease and stomach ulcers. An excellent source of fiber ( about 10% daily of RDA) and women with recurring symptoms of urinary tract infections report a reduction for up to six months after consuming one serving of dried cranberries per day for 2 weeks.
YIELDS: about 40
INGREDIENTS:
2 1/2 cups all purpose flour
2 tsp baking powder
1/2 tsp sea salt
1/2 cup unsalted organic butter (1 stick), room temp
1/2 cup organic raw sugar
2 local large eggs, room temp
1 orange, zest
1/2 cup dried locally grown cranberries
1/2 cup pistachios, shelled
INSTRUCTIONS:
Preheat oven to 350 degrees.
In a medium bowl, combine flours, baking powder and salt.
With an electric mixer, beat butter and sugar until smooth. Add one egg at a time. Mix in zest. Add the flour mixture to the wet ingredients; mix until incorporated. Mix in dried cranberries and pistachios.
Divide the dough in half and approximately shape into 10 x 2 logs. Place baking sheet with lined parchment. Bake until golden brown around the edges and firm to the touch, about 20-25 minutes. Let cool for about 20 minutes.
Reduce heat to 300. Using a sharp knife, cut logs into 1/2 inch thick slices. Arrange on sheet in a single layer. Bake until crisp and dry, about 15 minutes on each side. Let cool and enjoy!
NUTRITIONAL VALUE: Calories 90; Total Fat 4.5g; Saturated Fat 2.3; Cholesterol 21mg; Sodium 55mg; Total Carbohydrates 11.2g; Sugars 2.5g; Protein 1.5g; vitamin A 2%, vitamin C 1%, calcium 2% and iron 4%.
Easy Pumpkin Spice Bread (0 Comments)
It’s that time of the year for pumpkin!! Hooray!!!! This simple super food is so versatile with many good for you health benefits. Around this time of the year, i enjoy making homemade roasted pumpkin puree, spicy roasted pumpkin seeds, pumpkin pancakes, soups and tasty breads with this ingredient. Today, i have a delicious recipe you can feel good about around the holidays as it is made with protein rich, gluten free almond flour, small amount of stone ground whole wheat flour for structure, lots of immune boosting spices, good for you olive oil, and of course pumpkin that is rich in vitamin A.
Here are some health benefits of PUMPKIN from a health and fitness page, Greatist!!Pumpkins’ bright orange color may make them a good substitute for traffic cones, but the real power behind their hue is beta-carotene, a provitamin that is converted to vitamin A in the body. Known for its immune-boosting powers, beta-carotene is essential for eye health and has also been linked to preventing coronary heart disease [1] [2]. But there’s no need to choose fresh to get the benefits of pumpkin. One cup of canned pumpkin has seven grams of fiber and three grams of protein— even more than the fresh stuff— and contains only 80 calories and one gram of fat. Plus, canned pumpkin is packed with vitamins and provides over 50 percent of the daily value of vitamin K, which may reduce the risk for some types of cancer [3]. Still, the real treasure is in the seeds. One ounce (about 140 seeds) is packed with protein, magnesium, potassium, and zinc. Studies suggest pumpkin seeds provide a number of health benefits— such as blocking the enlargement of the prostate gland, lowering the risk of bladder stones, and helping to prevent depression [4] [5] [6] [7]. Plus, they contain high levels of phytosterols, which research suggests can reduce cholesterol and even help prevent some types of cancers [8] [9]. So get scooping!
Yields: 12 slices
INGREDIENTS:
1 cup almond flour
1/2 cup organic stone ground whole wheat flour
1/2 tsp sea salt
1 tsp baking soda
1/2 tsp ground nutmeg
1/2 tsp ground cinnamon
1/2 tsp ground ginger
2 local large eggs
1/3 cup organic sugar in the raw, or honey
1 cup pumpkin puree
1/2 cup olive oil
1/4 cup filtered water
1/2 cup organic dark chocolate chips
INSTRUCTIONS:
Preheat oven 350 degrees.
Combine flours, sea salt, baking soda, and spices in a large bowl and mix well using a whisk.
Beat eggs in a separate bowl. Add sweeteners, pumpkin puree, olive oil, and water while beating well after each addition.
Pour wet ingredients into the dry mixture; using a fork or wooden spoon until just combined. Then, just stir in chocolate chips.
Have the loaf pan lined, or greased and floured before placing the mixture inside.
Bake for about an hour, or until pick comes out clean. Once cooled, slice and serve with caramel sauce or just as is. Enjoy!
NUTRITIONAL VALUE: Calories 180; Total Fat 13g; Sodium 190mg; Total Carbohydrates 14g; Dietary Fiber 2; Protein 3.7g; sugars 3g; vitamin A 64%, vitamin C 1%, calcium 2% and iron 7%. This is very high in vitamin A.
Slow Cooked Beef Stew (0 Comments)
It was a cool and cloudy day, i was inspired to make my usual slow cooked beef stew with my crock pot. It is made with fresh organic ingredients with a smooth velvety texture, full of color and nice flavors that marry well together. A great dish that is hearty, rich and packed full of goodness. I hope you enjoy this simple super food dish.
Most comfort foods do not score high in the “healthy” department. So, with my Rachel’s Basic Bites philosophy i love to replace certain items that are better for you to keep you satisfied and fueled. It is possible to have the best of both worlds, hearty and healthy. Firstly, it is always good to consider portion size. Moderation is key. Next, increase nutrition levels with adding more vegetables and less meat. Also, replace or substitute items that would make the dish more nutritious such as using olive, coconut, or grape seed oil instead of butter. Butter isn’t bad for you, but too much isn’t great either. You may replace heavy creams with milk, butter milk or plant based options. And lastly, add fresh herbs to enhance the flavors in the dish without increasing sodium levels. Herbs and spices are a wonderful addition to increase flavors, overall health and it’s the spice of life. The key to creating this comfort food or any other style is to increase more veggies with less meat. This is still a hearty, flavorful and rich dish that is chock full of good fiber, protein, vitamin C and A.
Serves: 6
INGREDIENTS:
2 tbsp olive oil
2 tbsp organic unsalted butter
1 lb beef stew meat, cut in cubes
1/2 tsp sea salt
3 tbsp flour
3 cup certified organic beef stock, or homemade
1 cup filtered water
2 tbsp tomato paste
1/4 tsp dried oregano
1 lb colored potatoes, quartered
1 cup certified organic carrots, cut in thirds (chunk)
1 cup certified organic celery, cut in thirds (chunk)
3-4 sprigs organic fresh thyme
1 tsp creole seasoning, homemade
CREOLE SEASONING:
2 1/2 tbsp paprika
2 tbsp sea salt
2 tbsp garlic powder
1 tbsp black pepper
1 tbsp cayenne powder
1 tbsp dried oregano
1 tsp dried thyme
Combine ingredients thoroughly and store in an airtight container or mason jar. Makes 2/3 cups.
INSTRUCTIONS:
Place olive oil in the sautee pan over medium heat. Then season the beef with salt, pepper and creole seasoning. Sear the beef for about 2-3 minutes per side (in two batches).
Add the butter, flour, stock, potatoes, tomato paste, herbs, and browned meat to a slow cooker. Cook for an hour. Add the carrots and celery; continue to cook for another 7 hours. Once the stew is cooked, stir in thyme and serve immediately. You may top this over cooked rice. And enjoy!
NUTRITIONAL VALUE: Calories 296; Total Fat 15.4g: Cholesterol 54mg; Total Carbohydrates 19g; Dietary Fiber 3.6g; Sugars 2.8g; Protein 20.6g; It is high in Vitamin A 69%, calcium 6%, vitamin C 31% and iron 16%.
Seafood Chowder (0 Comments)
Nothing beats a hearty and delicious chowder that soothes the soul. Whether it is New England , Bermudian, or the Manhattan, it’s hard to beat! Here is my version of a classic chowder with wild caught cod and just pure certified organic ingredients. To simply elevate the flavors in this dish, i made homemade old bay seasoning, picked up a dry white wine from France and fresh herbs. With only 15 minutes of prep and about 45 minutes of cooking time, this restaurant style dish was created in no time at all. It was truly marvelous!!
Cod is such a common fish that is utilized in various dishes and we tend to overlook how nutritious it really is. Cod has historically been enjoyed not only fresh but salted, smoked, and dried. The Massachusetts town of Cape Cod got it’s name from the cod fish that were once prolific in their waters. All of the cod that is available on the market is caught in the wild. There is the pacific and the Atlantic (haddock). Cod is very light with a mild flavor that it can easily adapt in various dishes.
Did you know, cold water fish, like cod, have been shown to be a protein rich food that is beneficial for people looking to support cardiovascular health?! Cod is also a great source of omega three fatty acids which are beneficial on blood lipid levels. With fish consumption, it can reduce the incidence of colon cancer. Cod has a concentrated source of energy-producing phosphorus and tryptophan for a better nights sleep. This super simple super food has many health benefits for your overall health. There is no reason in NOT having any.
Serves: 6
INGREDIENTS:
2 tbsp unsalted organic butter
1 cup medium organically grown onion, diced
1 cup organically grown celery, finely diced
2 tbsp flour, or corn starch
1 cup organically grown carrots, finely diced
1 cup dry white wine
1 large certified organic tomato, chopped
6 cups filtered water
3-4 sprigs of fresh thyme
dash of dried parsley, or fresh
sea salt, to taste
black pepper, to taste
dash of homemade old bay seasoning
2 cups organic potatoes
1 pound white fish, skinned and cubed (haddock, cod, or Tilapia)
1/2 cup light cream
HOMEMADE OLD BAY SEASONING:
INGREDIENTS:
1 tbsp ground bay leaves
2 tbsp celery salt
1 tbsp paprika
1-1/2 tsp ground dry mustard
1 tsp black pepper
1/2 tsp ground nutmeg
1/2 tsp ground cloves
1/8 tsp ground all spice
1/2 tsp ground ginger
1/4 tsp cayenne
1/4 tsp ground mace
1/4 tsp cardamon
(Combine all ingredients. Store in an airtight container and store in a cool place. Use with seafood, chicken, or fries. Makes about 1/4 cup).
INSTRUCTIONS:
Melt butter in a large stock pot. Sweat the onions, carrots and celery for about 5 minutes, or until slightly tender.
Sprinkle with flour and stir to coat evenly with vegetables.
Add the wine and tomatoes; stir to blend.
Add the filtered water, salt, pepper and thyme. Cook for 20 minutes. Then add the cubed potatoes.
Cook for another 20 minutes. Then add the fish.
Reduce heat and simmer on low for about 10 minutes. Then stir in cream. Bring up to medium heat and stir occasionally. Do NOT boil.
Place in serving bowls. Garnish with herbs, soup crackers and/or a pinch of cayenne for heat factor.
NUTRITIONAL VALUE: Calories 133; Total Fat 7.2g; Cholesterol 21mg; Sodium 94mg; Total Carbohydrates 9.5g; Dietary Fiber 2.2g; Sugars 3.1g; Protein 2g; vitamin A 67%, calcium 5%, vitamin C 18% and iron 15%. This is high in iron, very high in vitamin A, B6 and high in vitamin C type of dish.
Peanut Butter-Coconut Chocolate Chip Cookies (0 Comments)
Who doesn’t love a cookie, especially with peanut butter and chocolate chips?! I enjoy making cookies whether it’s for just the family, company, or just to experiment. This time it was a bit of both. So, here is my concoction on a classic cookie with a twist of health. You can have the best of both worlds. It is super simple, light, airy and so yummy!! Hope you enjoy this recipe with the goodness of coconut oil, good for you whole grain spelt flour and oat bran, a pinch of local wildflower honey for natural sweetness, the amazing chia seeds and chocolate chips that will melt in your mouth.
Serves: 18 -20 (depending on size)
INGREDIENTS:
1/3 cup solidified coconut oil, certified organic
1/4 cup local wildflower honey
1/2 cup creamy peanut butter
1 egg, large
1/2 cup all purpose flour
1/2 cup whole grain spelt flour
sea salt, dash
1/2 tsp baking soda
1/2 tsp baking powder
2 tbsp oat bran
1-2 tbsp chia seeds, raw
1/3 cup chocolate chip (milk or dark)
INSTRUCTIONS:
Preheat the oven to 350 degrees.
In a medium bowl, cream the coconut oil, honey, peanut butter, baking powder and baking soda with a hand held mixer. Stir in oat bran and chia seeds until just combined.
Gently stir the flour into the peanut butter mixture, stir until just combined.
Form dough into about 1 inch balls on a cookie sheet covered with parchment and with a fork create a crisscross patterns.
Bake for about 8-10 minutes, or until edges are lightly brown. Remove from the oven and allow to cool before transferring to a cookie wire rack.
Enjoy!
NUTRITIONAL VALUE: Calories 117, Total Fat 8.9g; Cholesterol 10mg; Sodium 113; Total Carbohydrates 7.5g; Sugar 1.8g; Protein 3.2g; Calcium 2% and Iron 2%.