Simply Elegant Cheesy Broccoli Quiche

1 unbaked pie crust, 9 inch
2 Tbsp butter
2 cups chopped fresh broccoli
1 small sweet onion, diced small
1 garlic clove, grated
1 cup shredded Mozzarella cheese
1/2 cup shredded Cheddar or Guyere cheese
4 eggs, well beaten
1 1/2 cups milk
1 tsp salt
1/2 tsp black pepper
1 Tbsp butter, melted

Preheat oven to 350 degrees; put unbaked pie crust into 9 inch pie pan and set aside.
In large saucepan over medium low heat, melt butter, add broccoli and onion, stirring occasionally and cooking until just starting to get tender.
Add garlic and, stirring, cook 1 minute longer.
Turn the broccoli mixture into crust, then top with both cheeses.
In separate bowl, combine eggs, milk, salt, pepper, and melted butter; pour evenly into pie pan.
Bake in preheated oven at 350 degrees for 30 to 35 minutes, until lightly browned around the edges and center of pie feels firm.
Remove and cool for 5 minutes, then serve warm.

Bean Soup with Whole Wheat Pasta

beansoup

What You Need:

2 tbsp extra virgin olive oil, divided
1 1/2 C onion, chopped
1 tbsp garlic, minced and divided
4 1/4 C of water, divided
1 (14 1/2 oz.) can fat free reduced sodium chicken broth
1 C of small whole wheat pasta
1 carrot, cut lengthwise into fourths then sliced
1 (15 oz.) can no salt cannellini beans, rinsed and drained
4 C of broccoli florets
1 zucchini, cut in half lengthwise then sliced
1 C of cut green beans
1 C fresh parsley leaves
2 tbsp Parmesan cheese, grated
2 1/2 C plum tomatoes, chopped

How to Make It:

Place 1 tsp of the oil into a heavy 5 qt. pot.
Place the pot over medium high heat and stir in the onions.
Cover the pan and simmer for 5 minutes, stirring occasionally, or until tender.
Stir in 2 tsp of the minced garlic and cook 30 seconds or until fragrant.
Pour in 4 C of the water and the chicken broth and stir well.
Bring the liquid to a brisk boil then stir in the pasta and carrots and boil for 5 minutes.
Remove 3/4 C of the cannellini beans and set aside.
Place the remaining cannellini beans into the pot.
Stir in the broccoli, zucchini and green beans.
Bring the mixture back to a brisk boil and boil for 5 minutes or until the pasta is tender.
Place the remaining cannellini beans, oil, garlic and water into the blender.
Add the parsley leaves and Parmesan cheese and puree until smooth.
Remove the soup from the heat and stir in the tomatoes and puree mixture.

Makes 4 servings

Because of the pasta this soup is a great source of protein and fiber. Use small pasta such as elbow macaroni to keep this soup light yet healthy. Serve your soup with crusty whole grain bread for a delicious lunch or dinner idea.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 15 minutes 30 seconds
Total Time: approximately 35 minutes 30 seconds

Nutritional Information: (approximate values per serving)
Calories 327; Fat 9g; Saturated Fat 2g; Carbohydrates 51g; Protein 15g; Fiber 11g;
Cholesterol 2mg; Sodium 361mg

Organic Is It the Cream of the Crop

organic

With today’s health issues and concerns over getting enough of the daily requirements of certain foods, organic foods have come to the forefront. Pesticides are a large concern and most of us are finding that natural foods are a better way to eat. Another growing concern is genetically modified foods. Organic foods have taken a lead in the types of foods we are willing to feed our families. Yet all of these have their issues. Some make more sense than others.

Which foods to buy organic can make one wonder. There are a few simple tips to help us determine if organic is the way to go. Let’s look at a few guidelines that can help us make the right choice when we purchase food.

Organic Vegetables

Vegetables work in much the same way as fruits. Tomatoes, while technically a fruit, are usually found in the vegetable isles and are important to buy organic because of their thin outer covering. The same applies for bell peppers, mushrooms, corn, green beans, cucumbers, and leafy greens. Vegetables like asparagus, avocado, broccoli and onions are fine to buy au-natural.

According to the theory above, asparagus and broccoli should not be on this list, as they do not have thick skin. There is a reason for this we will get to in just a second. Grains are also slightly different. While most grains do not have thick outer shells, they are not as important to buy organic because there are fewer pesticides used on that type of crop due to their delicate growing conditions, which is the same reason for the asparagus and broccoli. Not many pests bother these crops, therefore no pesticide needed.

Organic Fruit

The first thing you see when you walk into a grocery store is usually a plethora of fruits and vegetables all grouped into one giant space. This is the fist situation to avoid. Look for organic produce that is separated from the traditional. The reason this is so important is because the sprayers that keep the fruits and veggies cool and moist can actually wash pesticides off of the traditional produce onto the outside of the organic produce. If there is not a separation, ask your store manager if they would mind separating it in the future.

Oranges, bananas, cantaloupe and watermelon all have one thing in common – thick outer layers. Ok, so maybe they have more than that in common, but the thick rind is what I was talking about. With thin outer layers, the actual edible fruit is exposed to pesticides, so it is more important to buy fruits like grapes, apples, berries and kiwi organic. Take a look at the outer layers and make a decision, just remember, the thicker the skin, the less important it is to buy organic.

Organic Meat and Dairy

In the meat and dairy section, beware the term ‘Natural’ as it means absolutely nothing. ‘Natural’ is not an officially monitored term by the FDA and anyone is allowed to put it on their packaging without any repercussions. The only label to look for is ‘Certified Organic’ which has been approved by the FDA to mean the packaged food is, well, certified as organic.

Just remember that produce with thick outer shells or rinds are less important to buy as organic because the outer layer will be removed before eating. As with meat, just remember that there is no guideline to go with the ‘Natural’ designation – so look for the ‘Certified Organic’ label to be sure you are getting the best protein.

There are many options available when it comes to organic foods. These tips can help you make a uniformed decision on the types of foods that are healthy and nutritious when it comes to organic food purchases.

There’s More Than One Way to Grill

charcolgrill

When it comes to summer and backyard parties grilling definitely takes center stage. There is nothing like spending that beautiful summer day outside with friends and family enjoying a nice juicy burger or steak. That is why the grill is a very popular method of food preparation. It gives you the opportunity to get out of the house as well as bringing a fun positive outlook to cooking. Pull up a chair, get your friends together and let’s talk about grilling!

If you like being outdoors then cooking on the grill will be an enjoyment. Have you ever heard anyone say that grilling food takes away the flavor and juices? That statement couldn’t be more wrong! Grilling is how many professional cooks prepare their meals. It helps to release the natural juices the food holds making what you eat a mouth watering delight. There are many ways to grill those mouthwatering foods.

The Charcoal Grill

This is the most common type of grill. It’s the sliced bread of the grilling world. The old school, always affective method of grilling’ those jaw dropping dishes. It’s quick and is always sure to bring fun and laughter to any backyard event. A few negatives about charcoal are the actual coals take a little while to get to the right temperature. This type of grill can sometimes get messy. If you’re not a fan of the charcoal taste then a gas grill may be more up your alley.

The Gas Grill

This is another effective method of food preparation. The best part about gas grilling is its simplicity. Instead of fiddling around with charcoal just turn a knob, preheat and throw on the food. There are no more cleaning ashes up or buying heavy giant bags of charcoal. Replacing the need for coal with propane is also a little bit cheaper. How can it be cheaper you might ask? It’s because charcoal will run out before a propane tank will. With gas you get to keep your money and keep those friends coming back for more tasty treats.

If you like that charcoal taste then the gas grill may not be your preferred grilling partner. For a gas grill lover just turn that knob and be on your way to a for sure talked about meal.


The Fire Pit Grill

What an exciting way to grill up those hot dogs! Grab the family head out to the back yard and enjoy that time with each other because when you use a fire pit everyone is actively involved. It a great bonding experience and can produce some delicious meals including those awesome S’mores everyone loves.

The Smoker

Ah smoked meat is the icing on the cake for some people. With a smoker, like the name says, it lets the smoke cook the meat. It’s not so much the fire that makes the food melt in your mouth, but it’s that brilliant design that enables the grill to hold in smoke well enough to cook foods thoroughly.

The Electric Grill

Are you looking for a way to have that outdoor cooking experience without any of the hassles of charcoal, gas or wood? Are you looking for a way to do that and keep your money in your pocket? Well then an electric grill is going to be your right hand man. You can cook outside, enjoy the weather and save money all at the same time. There is nothing needed but an outlet and a hungry crowd.

What Can Be Cooked

There are so many different foods that can be cooked on the grill, from that thick pork chop to those healthy vegetables. The food options are unlimited and here are just a few ideas:

Meat options include steak, beef, pork, veal and fish. Vegetables taste great from the grill. Squash, zucchini, potatoes, broccoli and carrots can all be grilled with ease. Even cucumbers and apples make a tasty addition to meals cooked on the grill. This is just the tip of the iceberg. There are so many options for things you can cook on the grill. Pretty much everything you cook inside can be grilled.

The Benefits of Grilling

Is grilling for everyone? Now there is always going to be pros and cons with any situation. There are few things to remember when it comes to grilling. First grilling can get messy. It can also take longer to cook foods than it would in a conventional oven. If you don’t like being outside then grilling might not be your thing. If cooking for a large group of people grilling would be ideal but if it’s just a quick dinner for the family then you might want to think twice before lugging out that heavy grill.

One benefit of grilling is the changing of flavor. Grilling can completely change the flavor depending on which type of grill is used. Charcoal gives you that charred taste while a fire pit grill allows a little well done taste. Smokers are great for that smoky enhancement of foods and propane gives a grilled yet juicy flavor. There are so many options and ways to improve your meal on the grill.

Grilling brings people together and creates backyard memories as well as some great tasting foods. So as you can see there are downsides but all in all grilling is a bonding, fun relaxing way to prepare that family meal. Gather up family and friends and head outside to enjoy the day and the grub.

The All Natural Way to Cook

freshfruitveg

Everyone at some point in their life has eaten raw foods. All natural foods are extremely healthy for you and are so simple to prepare. There are so many ways to incorporate them into a daily diet. Natural foods are filled with nutrients and vitamins the body craves.  Raw foods also are a time saver. They don’t require a great deal of preparation which allows for more free time. Here are a few basics about all natural foods.

Raw Vegetables

Lettuce it can be used in salads or added to a sandwich as a healthy addition
Broccoli can be used as a dipper with ranch dressing or just eat it plain
Onions can be used to add flavor to any favorite dish
Tomatoes can be added to salads, sandwiches or almost anything

Raw Fruits

Apples can be eaten just as they are, used for fresh toppings or in a caramel dip
Oranges make any breakfast a treat and can be placed in drinks or on cereal
Grapes add a little extra to chicken salad, fruit salads or as a snack
Bananas make great toppings for cereal, smoothies or added to a peanut butter sandwich
Strawberries well they just speak for themselves
Berries such as blueberries, raspberries and blackberries make great toppers or snacks

There are many more fruits and veggies that are great in their all natural form. Combine any fruits and vegetables to make drinks, main courses and even dessert. The sky is the limit when cooking with raw foods.

All of these fruits and vegetables are healthy and very filling too. Blend them up and suddenly you have a delicious smoothie. Throw a couple berries on your pancakes pr waffles in the morning and spice up that breakfast.

Something you should think about getting is a juicer. This will open a window into the world of raw liquids. What a name huh? Well it exactly explains its meaning. Take an apple or lemon and put it threw a juicer and BAM just like that you have the makings for a wonderful drink to go along with your meal.

Using a juicer will lend an extra hand in helping your children eat healthier. Kids are pickier then adults so adding something fresh they like will help in getting them to eat healthier.

Raw foods are very easily preserved. All you have to do is put the fruit or veggies into a freezer tight bag and pop them in your freezer. You can find bags just about anywhere which makes dealing with raw foods that much easier.

There are ways to take foods that aren’t originally raw and turn them “raw”. It’s a process called dehydrating and it can take foods and give them different tastes and textures and give us more varieties of healthier foods.

Though raw foods are very healthy for you they are not easy to come by. Yes, you can cook them all day and all night in your home but trying to go out to a restaurant and get a raw food platter could be a little tougher than you might think. Most restaurants even though they tell you the food is raw, have probably soaked or cooked the foods in some shape or form.

All natural foods are a great way to incorporate nutritious foods in our diets. It’s one way to get those children to eat the foods that are necessary to help their bodies grow. It’s also a great way to save money and time. Sink your teeth into an apple and see just how great those all natural foods can taste.

Lemon Oil Broccolini

broccoli

What You Need:

1 lb. broccolini
1 tbsp lemon juice
1 tbsp olive oil
1 tsp lemon zest, finely grated
1/4 tsp salt
1/4 tsp pepper

How to Make It:

Place a saucepan of water over high heat and bring to a boil.
Place the broccolini into a steamer basket and place the basket over the boiling water.
Steam for 5 minutes or until the broccolini is fork tender.
Drain well and place into a serving bowl.
Place the lemon juice, oil, lemon zest, salt and pepper into a small bowl.
Whisk until well blended.
Pour the lemon oil over the broccolini and toss to coat.

Makes 4 servings

Broccolini is a little more tender and has a little sweeter taste than our well known broccoli. If you can’t find broccolini regular broccoli will work just fine. Adding the lemon oil gives this broccoli dish a little bit of a bite and makes it a perfect side dish with any meal.

Cheesy Broccoli, Cauliflower and Corn Soup

creamysoup

What You Need:

2 (10 oz.) pkgs. frozen cut broccoli, thawed and drained
2 (10 oz.) pkgs. frozen cauliflower, thawed and drained
1 (10 oz.) pkg. frozen corn, thawed and drained
3 (14 oz.) cans vegetable broth
2 tsp dried dill
16 oz. American cheese, cubed

How to Make It:

Combine the broccoli, cauliflower and corn in the slow cooker.
Pour the broth over the vegetables and sprinkle in the dill.
Cover the slow cooker and cook the soup on low for 7 hours.
Adjust the heat to high and stir in the cheese.
Recover and cook for 30 minutes, stirring occasionally, or until the cheese melts.

Makes 6 servings

It’s so easy to throw this great soup together and even easier to walk away and let it simmer. If you’re in a pinch for time cook this soup on high for 3 hours. Leftovers make a great rice casserole. Mix the leftovers with rice and throw in some sweet red peppers. Top with you favorite shredded cheese and cover the top with breadcrumbs. Bake it for 30 minutes in a 350 degree oven and you have a great meal the family is sure to love from leftovers.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 7 hours 30 minutes
Total Time: approximately 7 hours 45 minutes

Nutritional Information: (approximate values per serving)
Calories 295; Fat 20g; Saturated Fat 12g; Carbohydrates 15g; Fiber 4g; Protein 17g; Cholesterol 58 mg; Sodium 1,609 mg

Floret Salad with Raisins and Walnuts

florets

What You Need:

6 C broccoli florets, steamed until tender
3 C cauliflower florets, steamed until tender
1/2 C of raisins
1/3 C walnuts, broken
1/4 C salad oil
1/4 C cider vinegar
1 tsp honey
1 tsp salt
1/2 tsp dried basil
1/2 tsp pepper

How to Make It:

Place half of the broccoli in a large salad bowl.
Layer half of the cauliflower over the broccoli.
Sprinkle half of the raisins and walnuts over the top.
Repeat the layers again.
Cover the bowl and chill for at least 2 hours.
Whisk the oil, vinegar and honey together in a mixing bowl.
Add the salt, basil and pepper and whisk until blended in well.
Pour the dressing over the salad just before serving.

Makes 10 servings

What a yummy budget friendly salad to serve at those potluck dinners or large families get together. It’s colorful and healthy but most importantly it tastes great. After adding the dressings serve the salad within 2 hours to keep it from losing its crisp fresh taste.

Preparation Time: approximately 25 minutes
Cooking Time: approximately 4 minutes
Chilling Time: approximately 2 hours
Total Time: approximately 2 hours 29 minutes

Nutritional Information: (approximate value per serving)
Calories 128; Fat 8g; Saturated Fat 1g; Carbohydrates 13g; Fiber 3g; Protein 3g; Cholesterol 0 mg; Sodium 261 mg

Swiss Mac and Veggies

macaroni

umacaroniWhat You Need:

1 (10 oz.) pkg. macaroni shells
2 C frozen cauliflower, broccoli and carrots
1 C of milk
1 (3 oz.) pkg. cream cheese, cubed
1/4 t of pepper
3/4 C Swiss cheese, shredded
1/4 C Parmesan cheese, grated

How to Make It:

Cook the macaroni as directed on the page.
During the last 5 minutes the macaroni is cooking add the frozen vegetables.
Drain the macaroni and vegetables well.
Mix together the milk and cream cheese in a sauce pan.
Sprinkle in the pepper and stir to combine.
Cook over low heat for 5 minutes, stirring almost constantly until the cheese melts.
Add the macaroni and vegetables to the sauce and stir to coat.
Stir in the Swiss and Parmesan cheese until well blended and creamy.

Makes 4 servings

This is a new twist on an old favorite. Kids love macaroni and cheese and this may be just the dish you need to get them to eat their vegetables. You can use cheddar cheese in place of the Swiss if you prefer.

Preparation Time: approximately 15 minutes
Cooking Time: approximately 10 minutes (not including the pasta)
Total Time: approximately 25 minutes (not including the pasta)

Nutritional Information: (approximate values per serving)
Calories 598; Fat 25g; Saturated Fat 14g; Carbohydrates 66g; Fiber 3g; Protein 28g; Cholesterol 86 mg; Sodium 596 mg

Alfredo Red Pepper Rotini

pepperscuttingvoard

pepperscuttingvoardWhat You Need:

8 oz. of rotini pasta
2 small red sweet peppers cut into pieces
1 C yellow summer squash, sliced
2 C of fresh asparagus, cut into pieces
1 (10 oz.) container of prepared Alfredo sauce
1/4 t dried thyme
1/4 t crush red pepper
1/8 t pepper

How to Make It:

Cook the pasta as directed on the package.
3 minutes before the pasta is done stir in the red pepper, the squash and asparagus.
Cook for 3 minutes or until the vegetables are fork tender then drain well.
Place the Alfredo sauce into a saucepan.
Stir in the thyme and crushed red pepper.
Place the pan over medium heat and heat the sauce for 5 minutes or until bubbly.
Add the vegetable mixture and stir until blended in well.
Season the rotini with the pepper before serving.

Makes 4 servings

Mix up your vegetables in this delicious side dish. Use broccoli and cauliflower or carrots and peas instead of the squash and asparagus. You may also substitute yellow sweet peppers for the red if you wish. This will only give it a different color as both peppers have the same flavoring.

Preparation Time: approximately 20 minutes
Cooking Time: approximately 8 minutes (not including the pasta)
Total Time: approximately 28 minutes + pasta cooking time

Nutritional Information: (approximate values per serving)
Calories 421; Fat 12f; Saturated Fat 6g; Carbohydrates 66g; Fiber 2g;
Protein 15g; Cholesterol 31 mg; Sodium 622 mg