My Foodie Call | Dial in to your health. | Page 3

- Sesame Basamati Rice with Summer Vegetables
  
  Posted at 8:00 pm by myfoodiecall
  
  Jul 7th
  Sesame Basmati Rice with Summer Vegetables.
  
  Everyone recovered from their 4th of July? Ready to get healthy again? Try this summery rice dish that is enhanced with a bit of sesame that adds that little something something, but is not too overpowering…
  
  Sesame Basmati Rice with Summer Vegetables
  
  Ingredients
  - 1 cup chopped onion
  - 1 tablespoon coconut oil
  - 1 1/2 cups brown basmati rice
  - 3 garlic cloves, minced
  - 3 cups water
  - 1 teaspoon salt
  - 1 cup chopped broccoli
  - 1 cup cut green beans
  - 1 small sliced summer squash (just under 2 cups)
  - 2/3 cup diced red pepper
  - 2 tablespoons sesame seeds
  - 1 teaspoon sesame oil
  Directions
  1. Combine onion and oil in a large saucepan
  2. Saute over low heat for 8-10 minutes, stirring frequently
  3. Stir in the rice and cook for another minute
  4. Add the garlic and cook for another minute.
  5. Add the water and salt and bring to a boil.
  6. Stir, cover and cook until almost all of the water is absorbed 35-40 minutes.
  7. Remove lid and stir in the vegetables.
  8. Cover and cook for another 6-7 minutes.
  9. Stir in sesame seeds and oil.
  10. Serve right away.
  FYI, might want to double this recipe.
  Posted in Salads, Soups, and Sides | Tagged broccoli, brown rice, red pepper
- Small changes…10 healthy modifications for your July 4th.
  
  Posted at 8:00 pm by myfoodiecall
  
  Jul 2nd
  
  Hosting a fourth of July gathering? Or heading to one?
  
  Homework assignment for you.
  
  Try to do two of these. Or more.
  
  1) Skip ketchup on your burger.
  
  Why? Can you say high fructose corn syrup?
  
  Instead? Go heavier on the mustard. It has no sugar and 1/4 the calories of ketchup.
  
  2) Use whole wheat rolls.
  
  3 grams of fiber per roll? Your white rolls can’t say that.
  
  3) Skip cheese on your burger.
  
  Really. Isn’t this just habit to slap this on a burger?? Let’s break that habit.
  
  And 9 grams of fat per slice? You may as well just have bacon on that burger instead. Just kidding. Don’t do that.
  
  4) Skip soda.
  
  Seems pretty obvious, right?
  
  For some creatures of habit this might be a tough one. Try to get away from what you’ve always done and ditch the liquid calories. Also, wouldn’t you rather eat your food? I would.
  
  5) Bring your own chips.
  
  BYOC? Bring Your Own Chips. I will coin this phrase.
  
  This is for those of you who can’t step away from the chip bowl. If you must polish of a bag of something, better pick something smarter than Doritos. BYOC.
  
  6) Make this healthier pasta salad.
  
  Seriously? Skip me.
  
  7) Swap your burger for a veggie burger.
  
  Just better. and with no heart attack as a side effect.
  
  8) Don’t char grill your meat.
  
  See that black stuff? Carcinogenic
  
  Sorry grillmasters, but burning up your bbq at high temps creates Polycylic Aromatic Hydrocarbons (PCAs). In short, PCAs cause cancer in animals.
  
  9) Skip the butter and salt on your corn.
  
  Don’t they call it “sweet corn” because it’s naturally sweet? Do we need to slather stuff on this? Try it without.
  
  10) Make S’mores with transfat-free graham crackers
  
  These are transfat-free.
  
  But the ones on sale at the end of the aisle? Not so much. You have to venture into the healthy foods’ section.
  
  Of course there are many more healthy modifications than 10. So let’s do this. Let me know your two (or more) changes this holiday weekend. Happy 4th!
  
  Posted in Small changes
- Healthy Fried Fish
  
  Posted at 8:00 pm by myfoodiecall
  
  Jun 29th
  Healthy Fried Fish.
  
  Sounds like an oxymoron, right?
  
  Fish and chips anyone?? Well…sort of…I realize those are more like potato wedges….My original idea was to do “chips” (fries,) but I got distracted. It happens. Often.
  
  Although this is in fact a fried dish, I was sure to make this as healthy as possible using a great cooking oil that will not break down at high temperatures. High heat is BAD news for olive oil. Never use EVOO for stir frying or for any other high heat recipes for that matter. If you are unsure about why I use certain oils in some recipes, you can check out this post.
  
  Back to the recipes.
  
  This was not time consuming. Yes, takes a tad bit of prep, but once I got started it was nothing.
  
  Check it out.
  
  I started with organic corn flakes…
  
  crushed them up in this bag…
  
  Then grabbed some coconut flour…(you could use regular flour here)
  
  And finished my assembly line for my batter
  
  Then you fry up your fish a few minutes on each side…
  
  pair with your potatoes and dinner is done!
  
  Healthy Fish and Chips
  
  Ingredients
  - 1/2 cup coconut flour (or flour of choice)
  - 1/2 teaspoon salt
  - 1 egg
  - 1/4 cups water
  - 3 cups organic corn flakes
  - 4 Alaskan cod fillets (about 1 1/2 lbs total)
  - 2 tablespoons grape seed oil
  Directions
  1. Mix flour and salt in a bowl or shallow dish.
  2. In another shallow dish, beat egg and water with fork.
  3. Place crushed cereal in a third shallow dish.
  4. Dip fish in flour on both sides. Shake off any excess.
  5. Next dip floured fish in egg mixture on both sides.
  6. Repeat with the cereal, coating all sides completely.
  7. Place coated fish on the side in a plate.
  8. Repeat with remaining fish.
  9. In a large skillet, heat oil over medium heat. Cook fish in oil 4-5 minutes on each side, turning once, until well browned and fish flakes easily with fork.
  Lightened up fish and chips.
  Posted in Meatless mealtime | Tagged FODMAP
- Whole Wheat Peach Cobbler
  
  Posted at 8:00 pm by myfoodiecall
  
  Jun 22nd
  SO happy that I live in an area that grows peaches.
  
  So the other day my oldest son and I took a trip to Boone Hall Farms and it did not disappoint.
  
  What does it mean when you have peaches at your fingertips?????
  
  It means peach cobbler.
  
  A whole wheat version of course. I enlisted my oldest child to help…
  
  We started with these.
  
  Devyn peeled and sliced.
  
  Then we added our sweetener.
  
  Next we spread the peaches in our prepped baking dish.
  
  Then we mixed our dry ingredients,
  
  made it crumbly,
  
  and added this topping to our peaches.
  
  Next our cinnamon mixture was sprinkled on top.
  
  Then we baked it.
  
  Topped it.
  
  And devoured it.
  
  Whole Wheat Peach Cobbler
  
  Ingredients
  
  For the filling
  - 8 fresh peaches, peeled and sliced
  - 2 tablespoons brown sugar
  - 1/4 teaspoon cinnamon
  - 1/8 teaspoon nutmeg
  - juice of one lemon wedge
  - 2 teaspoons cornstarch
  For the topping
  - 1 cup whole wheat pastry flour
  - 1/4 cup sugar or (6 packets NuNaturals Stevia Powder)
  - 1/4 cup brown sugar
  - 1 teaspoon baking powder
  - 1/2 teaspoon salt
  - 6 tablespoons unsalted butter, cut into small pieces
  - 1/2 cup boiling water
  - 2 tablespoons brown sugar
  - 1 teaspoon cinnamon
  Directions
  1. Preheat oven to 425 degrees.
  2. Combine peaches, 2 tablespoons brown sugar, 1/4 teaspoon cinnamon, nutmeg, lemon juice, and cornstarch in a large bowl. Toss to coat evenly, and pour into a pre-sprayed 2-quart baking dish.
  3. Bake for 10 minutes and then remove from oven.
  4. While it is baking combine flour, white sugar (or NuNaturals), 1/4 cup brown sugar, baking powder, and salt in a large bowl. Blend in butter with the back of a fork or masher until mixture crumbles. Add water until just combined.
  5. Drop spoonfuls of crumble mixture over the peaches.
  6. Mix together 2 tablespoons brown sugar and 1 teaspoon cinnamon. Sprinkle entire cobbler with the sugar and cinnamon mixture.
  7. Bake until topping is golden, about 30-35 minutes.
  The entire cobbler was gone that night.
  Posted in Desserts | Tagged whole wheat pastry flour
- Chocolate Chip Cookie Ice Cream Pie (that is healthy. for real.)
  
  Posted at 8:00 pm by myfoodiecall
  
  Jun 15th
  Is it a Giant Cookie? Is it a Chipwich? Is it an Ice Cream Pie?
  
  It’s all of the above.
  
  Here’s how the story goes…A certain little man just turned 7.
  
  This picture? A fast birthday ~~cake~~ treat. I used a little more effort on the pie.
  
  The above picture was a treat made on the fly. Different celebration than the ice cream pie.
  
  Birthday’s seem to get celebrated 12 times over at this age. In my attempt to try minimize the sugar and junk, I made a fun ice cream cookie cake modified from this recipe.
  
  Birthdays are never ending at this age. It really is a “Birthday month”.
  
  This ice cream pie was fun to make and I was thrilled with the results.
  
  And it is not too bad on sugar.
  
  My chocolate-loving father even had 2nd helpings. Little did he know what was in that ginormous cookie.
  
  A can of beans.
  
  Don’t freak, read on..
  
  First whir up your cookie dough ingredients in your food processor…
  
  …then press 1/2 of the cookie dough batter onto cheesecake (springform) pan. This is lined with parchment paper…see it sticking out on the side there?
  
  Then pop it in the oven.
  
  Here it is baked. That’s one BIG cookie.
  
  Complete cookie number 1.
  
  Plate it. And pop it in the freezer. You’ll do this twice.
  
  So yes, you’ll have two BIG cookies.
  
  Soften your ice cream.
  
  Pile it on cookie number one.
  
  Smoosh and spread it out by placing parchment over and smoosh away…
  
  See?
  
  Seal it up with it’s twin cookie…
  
  Add some chocolate chips to the side. Nom nom.
  
  Chocolate Chip Cookie Ice Cream Pie
  - 1 1/2 cups peanut butter
  - 1 can white beans, rinsed and drained
  - 1 1/2 cups old-fashioned rolled oats
  - 6 Tbsp natural applesauce
  - 3 Tbsp pure maple syrup
  - 3 tsp pure vanilla extract
  - 1 1/2 tsp baking soda
  - 3/4 tsp salt
  - 3/4- 1 cup Ghirardelli Dark Chocolate Chips
  - 1/2 gallon light vanilla ice cream
  Directions
  1. Preheat oven to 350 degrees.
  2. Line springform pan with parchment paper and secure.
  3. In food processor blend everything (except the chocolate chips) together until a dough is formed, stopping to scrape the sides down if necessary.
  4. Add chocolate chips and pulse a few times just to lightly incorporate.
  5. Press 1/2 of the dough into pan, spreading and flattening with your fingertips.
  6. Bake for 15-20 minutes until lightly brown along the edges and allow to cool on the baking sheet. Release the collar of the springform pan and transfer the entire giant cookie (with parchment) to the freezer until ready to assemble.
  7. Repeat steps 4 and 5 with remaining batter.
  8. Allow ice cream to sit out for a little bit to soften slightly.
  9. Remove large cookies from the freezer and press ice cream on top using parchment.
  10. Add top cookie and press down gently. I added a few chocolate chips along the sides for fun.
  11. Re-freeze until ready to eat.
  ***Before I put this back in the freezer, I cut this into slices thinking it would be easier when it came time to serve it. I sliced it, covered it and popped it in the freezer over night. The next day I took it out 15 minutes before serving and it was perfect and was very easy to separate and not too melty…:)
  
  Love him.
  Posted in Desserts, Snacks | Tagged beans, dark chocolate, oats
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