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Old 12-05-2006, 07:54 AM
LazyBear's Avatar
LazyBear LazyBear is offline
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Arrow Healthy Recipes packed full of vitamins

Energy Bar

1½ cup organic rolled oats
½ cup whole-wheat flour
½ cup shredded coconut
¼ cup cacao nibs (raw chocolate)
¼ cup dried goji berries
¼ cup pine nuts
¼ cup pumpkin seeds, unsalted
¼ cup chopped raw (unsalted) peanuts
¼ cup chopped raw (unsalted) cashews
¼ cup chopped (dried/unsweetened) cranberries
¼ cup chopped (dried/unsweetened) apricots
¼ cup chopped (dried/unsweetened) pineapple
1 cup honey
¼ cup unsalted butter
3 tbsp arrowroot powder

Yield 12 bars

Directions:

1. Preheat oven to 350 degrees.
2. Mix oats, flour and coconut in a large mixing bowl.
3. Add nuts, seeds, chocolate and dried fruit, mix well.
4. Heat honey and butter in a small saucepan until melted, remove from heat and whisk in arrowroot power.
5. Pour into dry ingredients and mix well.
6. Line baking sheet or large baking dish with parchment paper. Spread mixture into pan and press firmly.
7. Bake 20-25 minutes until slightly browned. Cut into bars while still slightly warm, and transfer to an airtight container for storage.

Hearty Vegetable and Barley Stew

2 cups pearl barley, cooked
6 cups filtered water
2 tablespoons olive oil
1 yellow onion, chopped
2 cloves garlic, peeled and minced
1 parsnip thickly sliced
2 carrots, thickly sliced
½ carton white mushrooms, sliced
1-cup broccoli florets
1 zucchini, quartered and sliced in chunks
1 yellow summer squash, quartered and sliced in chunks
1 bay leaf
6 sprigs fresh Italian Parsley
4 sprigs fresh rosemary
4 sprigs fresh marjoram
4 sprigs fresh thyme
2 tsp sea salt
Fresh black pepper
2 tablespoons tamari (Low sodium Option)


Heat stockpot and add oil, onion and garlic. Sauté 3-5 minutes until the onions are caramelized and turn transparent. Add parsnips, carrots, mushrooms and broccoli. Toss to coat with oil and sauté a few minutes longer. Add the herbs and finally the squash. Stir to coat all the vegetables with the oil and herbs. Add the water, cooked pearl barley, salt, pepper, and tamari. Simmer 30 minutes uncovered or partially covered. Serve warm with flatbread or whole grain bread for a delicious supper.

Protein Options:

Any of the following choices may be added during the cooking process or served at the table as a garnish.

2 cups cubed tofu
1 cup sliced seitan
2 cups cooked cubed chicken
2 cups shredded beef

Tip: Use a rice steamer to cook the pearl barley while you are chopping the vegetables. It cooks much faster than the stovetop and it will be done when you need it!

Mixed Berry Crisp
Berries are rich in vitamin C, potassium, fiber, and phytonutrients. The oats give us an additional source of fiber and protective cholesterol lowering qualities.

6 cups mixed berries (your choice of blackberries, raspberries, blueberries, strawberries)
3 cups strawberries, 2 cups blueberries, and 1-cup raspberries is a good mix.
6 tablespoons tapioca
2 tablespoons maple syrup

Preheat oven to 350 degrees. Wash fruit and drain well. Cut tops off strawberries and halve. If using frozen fruit, leave whole, thaw until separated and drain excess juices well. Transfer to large mixing bowl. Fold in tapioca and drizzle with maple syrup. Gently stir with to mix well. Pour into oiled 8 x 8 casserole dish.

Topping:


2 cups rolled oats
½ cup gluten free flour or whole-wheat pastry flour
¼ teaspoon sea salt
½ teaspoon cinnamon
½ cup safflower oil
3 tablespoons maple syrup

Combine Oats, flour, salt and cinnamon in mixing bowl.
Combine oil and maple syrup in measuring cup and add to oat mixture. Mix well. Sprinkle topping over berry mix evenly. Bake uncovered 30 minutes at 350 degrees or until fruit juices bubble up around edges or through the cracks. Remove from heat and cool until it sets. Serve warm with cream, whipped cream or ice cream.

Apple Crisp with Crunchy Pecan Topping
INGREDIENTS:

6 medium Granny Smith apples, peeled, cored and sliced
¾ cup fresh cranberries
2 tablespoons arrowroot powder
1 teaspoon cinnamon
½ teaspoon nutmeg
¼ teaspoon cardamom
½ teaspoon sea salt
½ cup maple syrup
1 tablespoon fresh lemon juice
1 teaspoon vanilla


Crunchy Pecan Topping

2 cups rolled oats
½ cup whole wheat pastry flour
½ teaspoon cinnamon
¼ teaspoon sea salt
½ cup walnut or grapeseed oil
3 tablespoons maple syrup
½ cup finely chopped pecans

Preheat oven to 400 degrees F
Mix together apples, cranberries, arrowroot, cinnamon, nutmeg, cardamom and salt.Mix together the maple syrup, and lemon juice, in a 1 cup measuring cup. Pour over apples and mix well.
Spread into a 2 quart oiled baking dish. Cover with foil and bake 35-45 minutes until bubbly.
While apples are baking make topping by mixing together in a medium mixing bowl oats, whole wheat pastry flour, chopped pecans, cinnamon and salt. In a separate measuring cup mix together oil and maple syrup and pour into oat mixture. Mix well.
Remove apples from oven, uncover and spread topping evenly over all. Sprinkle cinnamon over all. Place back in oven and bake uncovered an additional 10-15 minutes until top is golden brown. Serve warm with Maple Whipped Cream.

Maple Whipped Cream
1 cup heavy whipping cream
¼ cup pure maple syrup (grade B)
½ teaspoon vanilla extract

Pour cream into large mixing bowl. Whip until starts to thicken. Gradually add vanilla and maple syrup until mixed in and whipped to light peaks. Cover and refrigerate until serving.

Black Bean Salsa with Roasted Red Peppers and Light Citrus Dressing

2 cans black beans, rinsed and drained
1 large can mandarin oranges, drained, reserve liquid in separate bowl
1 large avocado, peeled and chopped
1 red bell pepper, roasted, peeled and chopped
1/2 bunch cilantro, washed and chopped
garlic powder
juice of 1/2 lime

Citrus Dressing
2 tablespoons canola oil
1 tablespoon balsamic vinegar
2 tablespoons of reserved mandarin orange juice

Serves 4 - 6

Directions:

Roasted Red Peppers: Preheat oven broiler

Line a baking sheet with aluminum foil and spray lightly with cooking spray. Wash red pepper, cut in half, and remove membranes and stem. Place cut side down on baking sheet and place in oven on top rack. Broil for 7 minutes or until the peppers are blistered and blackened. Remove from broiler and place in a glass bowl, cover with plastic wrap and set aside for 5-10 minutes. The steam will further separate the skins, allowing for easy peeling. Remove plastic wrap and peel off skins.

Pour well rinsed and drained beans in a medium bowl. Add mandarin oranges, avocados, and roasted red peppers. Add the chopped cilantro, sprinkle with a little garlic powder. Set aside. For the dressing, in a separate bowl add the oil, balsalmic vinegar, and reserved mandarin orange juice. Mix well. Add dressing to black bean mixture and mix well. Sprinkle the juice of 1/2 lime over all and serve with tortilla chips or in a wrap. Garnish with guacamole and sour cream.

Pumpkin Nut Bread
INGREDIENTS:

¾ cup whole wheat pastry flour
¾ cup unbleached flour
2 ¼ teaspoons baking powder
¼ teaspoon sea salt
1 ½ teaspoons pumpkin pie spice or the following 4 spices
½ teaspoon ground cinnamon
½ teaspoon ground nutmeg
½ teaspoon ground ginger
¼ teaspoon ground cloves
¾ cup pumpkin puree
½ cup maple syrup
¼ cup walnut oil
1 teaspoon vanilla extract
¼ cup raisins or currants
½ cup finely chopped walnuts

DIRECTIONS:
Preheat oven to 350 degrees F. Spray olive oil cooking spray thoroughly in a 9x5x3 loaf pan. Set aside. In a large mixing bowl mix the dry ingredients. In a separate smaller bowl mix the pumpkin with the maple syrup, walnut oil and vanilla. Stir that into the dry ingredients. Mix well, until well moistened. As this recipe has no eggs or dairy the batter will be very thick. Don’t worry, it comes out wonderful! Gently fold in the raisins and walnuts. Transfer to greased loaf pan. Spread out evenly and bake for 45 minutes. Remove from oven, cool about 10 minutes before removing from pan. Delicious served warm with pumpkin butter or plain butter.

Yield: 1 loaf

Creamy Herb Dip
INGREDIENTS:
1 cup fresh flat leaf parsley (loosely packed)
2 tablespoons yellow onion, chopped
1 clove garlic
3/4 cup mayonnaise (regular)
3/4 cup sour cream
2 tablespoons tarragon Vinegar
1 tablespoon fresh tarragon, chopped
¼ teaspoon sea salt
freshly ground pepper

DIRECTIONS:
Combine the parsley, onion, and garlic in food processor and pulse to chop fine.
Add mayonnaise and sour cream and process until well blended. Add vinegar, tarragon and salt. Process until smooth.
Season with additional sea salt and pepper. Pour into bowl, cover and refrigerate until served. Serve slightly chilled with a variety of fresh vegetables.

Serves: 4-6

Date-Pecan Roll Ups with Cranberries
INGREDIENTS:

1 8 ounce package cream cheese, room temperature Smoked Salmon Rolls
½ cup dried dates, chopped fine
¼ cup dried cranberries
¼ cup green onions, sliced thin including tops
¼ cup pecans, chopped
4 large leaves red leaf lettuce
2 large whole wheat tortillas
sea salt

DIRECTIONS:
Combine cream cheese, dates, cranberries, green onions, pecans and pinch of salt in bowl, mix well.
Spread out tortillas on work surface and drop spoonfuls of mixtures at regular intervals, spreading evenly to edges.
Place 2 lettuce leaves in a single layer on top of the cheese filling. Starting from edge nearest you, begin rolling up the tortilla as tightly as possible. Wrap in plastic wrap and refrigerate for at least 30 minutes.
Remove from refrigerator, remove plastic wrap and slice into ½ inch pieces. Place on serving tray and garnish with fresh parsley, dried dates, etc. Serve chilled.

Smoked Salmon Rolls with Capers
INGREDIENTS:
1 8 oz. package cream cheese at room temperature
3 tablespoons sour cream
2 teaspoons Capers, drained
2 teaspoons red onion, chopped fine
½ pound Smoked Salmon (thinly sliced larger pieces)
Crackers of your choice

DIRECTIONS:
Blend cream cheese and sour cream
Gently fold in capers and onions
Spread salmon slices with mixture. Roll up, cover tightly with plastic wrap and chill for 30 minutes. Remove from refrigerator and cut into ½ inch slices, place on cracker and arrange on platter. Garnish with Lemon slices, fresh parsley and capers. Serve chilled.
Serves: 4-6

Texas Chili
This hearty Chili boasts robust flavor and the interest of chipotle chilies as well as the numerous health benefits of fresh vegetables and the added fiber of red kidney beans. It is so easy to make and warms the spirit on a cold winter’s night.

Yield: 12 cups

2 pounds lean ground turkey or 2 one pound packages textured vegetable protein (TVP)
2 tablespoons olive oil
2 cloves garlic, chopped fine
2 medium onions, chopped
2 medium zucchini, quartered and diced
1 green bell pepper, diced
2 28 oz. cans diced tomatoes
2 16oz. cans dark red kidney beans
2 tablespoons arrowroot powder or flour
3 teaspoons chili powder (start with 2 teaspoons and add as desired)
¼ teaspoon cayenne pepper (for milder version use 1/8 teaspoon)
¼ teaspoon chipotle chili powder
¼ teaspoon paprika
1 teaspoon ground cumin
1 ½ teaspoons sea salt
1 ½ teaspoons ground pepper

Heat olive oil in a large dutch oven over medium heat; add onions and garlic and sauté until translucent. Add turkey or TVP and brown until cooked through.
Add tomatoes, zucchini, bell pepper, arrowroot and seasonings, mix well. When bubbly, reduce heat to low, cover and simmer for 1 hour.
At the end of 1 hour, add beans, adjust seasonings to taste, simmer 15 -20 minutes longer to meld flavors.
Serve with toppings of your choice; yogurt cheese, sour cream, shredded cheddar, chopped onions, etc.

Black Bean Lasagna

This delicious lasagna surprises the palate with black beans, cumin and fresh cilantro, bringing a southwestern flair to a traditional Italian classic. This recipe freezes well, is great for potlucks and continues to be one of my most requested recipes.
Yield: 8 servings

INGREDIENTS:
1 (15 ounce) container ricotta cheese or equivalent amount yogurt cheese
1 (10 ounce) package frozen chopped spinach, thawed and drained well
¼ cup fresh cilantro, chopped
½ teaspoon sea salt
4 cups (16 ounces) shredded Organic Monterey Jack cheese or soy cheese
2 (16 ounce) cans black beans, rinsed and drained
1 (26 ounce) jar prepared organic pasta sauce
½ teaspoon ground cumin
9 whole wheat lasagna noodles

Preheat oven to 350°F.
Cook lasagna noodles according to package instructions. Drain and set aside.
Mix together ricotta or yogurt cheese, spinach, cilantro, sea salt and 1 cup of shredded cheese.
In a large bowl mash beans with a potato masher or fork; stir in pasta sauce and ground cumin. Spread a thin layer of this mixture on the bottom of an oiled 9 x 13 casserole dish.
Layer 3 noodles, 1/3 bean mixture, half of spinach mixture and 1 cup cheese. Repeat layers, ending with remaining bean mixture.
Cover with foil and bake at 350°F for 1 hour. Uncover and top with remaining shredded cheese. Bake an additional 5 minutes until cheese melts.
Garnish with additional chopped cilantro. Let set for 10 minutes before serving.
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  #2  
Old 12-05-2006, 11:01 AM
wa5239 wa5239 is offline
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Join Date: Oct 2005
Posts: 1,988
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Thank you. You don't seem very lazy to me.
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  #3  
Old 12-05-2006, 10:54 PM
kimsfun kimsfun is offline
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Join Date: Feb 2006
Posts: 182
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Thanks for the pumpkin bread recipe, I have a daughter who is allergic to eggs and I am always looking for baking recipes that don't include eggs. I will make this one for her tomorrow!
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  #4  
Old 12-06-2006, 09:00 PM
kimsfun kimsfun is offline
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Join Date: Feb 2006
Posts: 182
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Made the Pumpkin loaf tonight. Delicious!!! We didn't have walnut oil, so substituted Canola. Thanks again for the recipe! I'm going to make three or four loafs tomorrow and freeze them to have on hand.

KIM
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  #5  
Old 01-02-2007, 07:52 AM
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jennq jennq is offline
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Join Date: Oct 2005
Location: Broken Arrow, OK
Posts: 1,299
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Quote:
Originally Posted by LazyBear
Energy Bar

1½ cup organic rolled oats
½ cup whole-wheat flour
½ cup shredded coconut
¼ cup cacao nibs (raw chocolate)
¼ cup dried goji berries
¼ cup pine nuts
¼ cup pumpkin seeds, unsalted
¼ cup chopped raw (unsalted) peanuts
¼ cup chopped raw (unsalted) cashews
¼ cup chopped (dried/unsweetened) cranberries
¼ cup chopped (dried/unsweetened) apricots
¼ cup chopped (dried/unsweetened) pineapple
1 cup honey
¼ cup unsalted butter
3 tbsp arrowroot powder

Yield 12 bars

Directions:

1. Preheat oven to 350 degrees.
2. Mix oats, flour and coconut in a large mixing bowl.
3. Add nuts, seeds, chocolate and dried fruit, mix well.
4. Heat honey and butter in a small saucepan until melted, remove from heat and whisk in arrowroot power.
5. Pour into dry ingredients and mix well.
6. Line baking sheet or large baking dish with parchment paper. Spread mixture into pan and press firmly.
7. Bake 20-25 minutes until slightly browned. Cut into bars while still slightly warm, and transfer to an airtight container for storage.
Do you purchase most of these items at a health food store? Is it very expensive to make? I am really needing to find some recipes or ANYTHING to help incease my energy......
__________________
Jennifer
Super PROUD Mom to three wonderful sons: Braeden, Conner, and Aeron
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  #6  
Old 01-02-2007, 12:45 PM
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LazyBear LazyBear is offline
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Join Date: Mar 2006
Location: In my den
Posts: 10,517
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Quote:
Originally Posted by jennq
Do you purchase most of these items at a health food store? Is it very expensive to make? I am really needing to find some recipes or ANYTHING to help incease my energy......
I must have missed your question . . . .sorry about that.
I've included a bit of info for you to read.

The ingredients can be purchased at grocery stores in the baking and bulk nut aisles. You really don't need the Goji berries, they are purchased at Health Food stores, instead use dried currants from the grocery store as an alternative.

History of Goji Wolfberries:
Nutrient content
Wolfberries are nutritionally rich, containing the carotenoids - beta-carotene, zeaxanthin, lutein, β-cryptoxanthin and lycopene, at least 6 vitamins (examples, vitamins C, B1, B2), over 30 essential and trace minerals, polyphenolic antioxidants, and amino acids.

Companies marketing wolfberry products such as juice, powders and dried berries report contract laboratory assays showing uniformly high contents for 18 amino acids (examples, isoleucine, tryptophan, leucine and arginine), 11 essential minerals (examples, zinc, iron, copper, calcium, selenium, phosphorus), 22 trace minerals and vitamins (especially thiamin (B1), riboflavin (B2), niacin (B3) and vitamin C. Of course, certain methods of preparation (e.g., the commonly available dried fruits) may have decreased the amount of water-soluble vitamins (vitamin C particularly, for which they are so highly reputed).

The Wolfberry is one of nature's most nutrient-rich plant foods.

Macronutrients
Wolfberry contains significant percentages of a day's macronutrient needs – carbohydrates, protein, fat and dietary fiber. 68% of the mass of a wolfberry exists as carbohydrate, 12% as protein, and 10% each as fiber and fat, giving a total caloric value of 370 for a 100 gram serving.

Arrowroot is a thickening powder. I find it in the Asian food aisle or where you buy corn starch. Corn starch can be used in place of arrowroot.

The arrowroot is just one of many plants that the European settlers and explorers discovered in the New World. The Arawak, a people who formerly lived on the Caribbean islands and continue to inhabit certain regions of Guiana, named this plant aru-aru, meaning “meal of meals,” so called because they thought very highly of the starchy, nutritious meal made from the arrowroot. The plant also had medicinal value because its tubers could be used to draw poison from wounds inflicted by poison arrows. The medicinal application of the roots provided the impetus for English speakers to remake aru-aru into arrowroot, first recorded in English in 1696.

Once revered by the ancient Mayans and other inhabitants of Central America as an antidote for poison-tipped arrows, the herb is mainly used today to soothe the stomach and alleviate diarrhea. Since it contains calcium and carbohydrates as well as other nutrients, arrowroot is also used as an easily digested source of nutrition for infants, people recovering from illnesses (especially those with bowel problems), and those on restricted diets. The herb is considered easier on the stomach than other forms of starch.

Arrowroot is absolutely tasteless and becomes clear when cooked. Unlike cornstarch, it doesn't impart a chalky taste when undercooked. It should be mixed with a cold liquid before being heated or added to hot mixtures. Some British and early American cookie recipes call for arrowroot flour, which is the same product. Arrowroot can be found in supermarkets, natural food stores and Asian markets. Fresh arrowroot, also called fung quat, can sometimes be found in specialty produce markets. It's a misshapen vegetable that can range in size from 1 to 6 inches in diameter. When cooked, it has a nutty, slightly sweet flavor and soft mealy texture.
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Old 01-06-2008, 03:00 PM
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think healthy
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