5 Things Friday

Can you believe it FRIDAY already??? And its a long weekend too probably for most of you, with Memorial Day on Monday. So, here are a few things to think about for the weekend...simple & easy ways to put some healthy lifestyle changes in your life...starting TODAY!!

5 Things Friday:

1. Choose to serve turkey or chicken over red meats like ham, beef, and pork.

*Too much red meat is not healthy for you. I'm not saying you shouldn't eat red meat, just eat it in moderation. Once a week, twice maybe.

*Ground turkey is a great substitute for ground beef if you're thinking about

having hamburgers for the holiday!

2. Salad, salad, salad!

*Start your meal with a salad. I think we all know we don't eat enough vegetables. If you start with a salad, you'll get in some of your needed daily vegetables, and salads are a great healthy way to start filling that stomach of yours up!

*Just remember go easy on the salad dressing. Choose a vinaigrette if possible. Most are low in fat and the best choice. As always, making your own is always the best way to go (NO PRESERVATIVES!!)

3. Get outside & exercise!

*If the weather is going to be nice wherever you may be GO OUTSIDE! Take a walk or go hiking with your family, friends, neighbors, anyone!

*Do some gardening (I know thats one of the things I'll be doing this weekend!)

*Bike riding anyone?!?

*Heading to the lake? Why not jump in and go for a swim?

*Frisbee golf - set up your own course or go to one near your home

*Bocce Ball

*Volleybal

*There are a million more outdoor activities I could list & of course, there are ways to be physically active inside too :)

4. Moderation

*Remember, moderation is key. Just because you are choosing to be healthy doesn't mean you can't eat the foods you love. It means you need to eat them in moderation. Ask yourself, do I really need that second doughnut? I can tell you the answer is most likely NO, if you're still hungry, eat a piece of whole grain toast with some peanut butter on it or have a serving of fruit, whip up a smoothie. The choices you make today will affect your life tomorrow.

5. STATE!

*On a personal note, my brother N is going to State for Track & Field, Sectionals were held last night & he placed 2nd in both of his events, the 110m high hurdles & 300m intermediate hurdles, which means he gets to advance! We are heading up to La Crosse, WI next weekend for the meet & the whole fam is SUPER pumped!

He's the awesome lookin' kid in the middle w/ the white headband. Yay! Congrats N!

One final note, I PROMISE more recipes will come soon :)

HPK

Mother's Day Weekend

So yesterday was Mother's Day, and I had the wonderful opportunity to spend the weekend with my fam :) Pop & I made a delicious dinner for Ma (recipes to be coming soon). But I also got to take some lovely pictures this weekend of the fun times we had, and wanted to share some of the wonderfulness with y'all.

Flowers are blooming.....

...got to spend time with Grandma too :)

...and play with my puppy outside :)

isn't she precious?? i love her

Hope you all had a GREAT weekend too

-K

Sweet Poe-tay-tah Fries

Sweet potatoes are an AMAZING source of nutrients! It is highly suggested you eat them once or twice a week. Personally, I like them...A LOT! And I hope you do too, and if you don't, well, I hope you learn to like them.

My favorite way to eat them is homemade Sweet Potato Fries, and I would love to share an awesome recipe with you so you can cook them right at home!

First, here's what ya need to grab:

A few sweet potatoes, 4 potatoes usually works for my family of six.

and 4T olive oil, 1/2t cumin, 1/2t oregano, 1/2t coriander, 1t salt, 1t parsley, and a pinch or two of fresh ground pepper

Now here's what you need to do

-Go preheat your oven to 425 degrees.

-Spray a flat cooking sheet with olive oil (my preferred way, but you can also use cooking spray).

-Cut the sweet potatoes into thin discs...like this next picture. Or you can cut them in whatever shape you want, if you cut them into discs, these are the fastest way to cook. And make sure all your potatoes are roughly the same size

*Note: The thicker your french fries, the less crispy they will be! so cut 'um thin!

-Next, mix the spices into the olive oil

-Stir the mixture in with the potatoes so they are all covered.

-Place the potatoes on the cooking sheet, pour any extra oil onto the pan

-Place in the preheated oven and bake for about 15 minutes, then flip fries over and return to oven for another 15-20 minutes. Enjoy!

*Note, be sure to frequently check on your fries. Depending on how thick/thin you slice them, they may take more or less time, and trust me, burned fries are NO FUN to eat!

Here's the printable version of the recipe...hope you like it as much as I do!

Ingredients:
4 sweet potatoes
4T olive oil
1/2t cumin
1/2t oregano
1/2t coriander
1t salt
1t parsley
and a pinch or two of fresh ground pepper

Directions:
1. Preheat oven to 425 degrees
2. Spray a flat cooking sheet with olive oil (my preferred way, you can also use cooking spray).
3. Cut the sweet potatoes into thin discs, make sure they are roughly the same size.
4. Mix the spices into the olive oil
5. Stir the mixture in with the potatoes so they are all covered
6. Place the potatoes on the cooking sheet, pour any extra oil onto the pan
7. Place in the preheated oven and bake for about 15 minutes, then flip fries over and return to oven for another 15-20 minutes.

*Note, be sure to frequently check on your fries. Depending on how thick/thin you slice them, they may take more or less time, and trust me, burned fries are NO FUN to eat!

Chocolate Agave Frosting

If you live anywhere in the Northern Hemisphere you probably know that some years spring seems not to exist. Here in Wisconsin we just got snow last week. But...good news is coming! The weather has finally turned more nice. Flowers are starting to bloom, tree leaves are starting to bud...it is wonderful!

I'm so excited to see flowers like this again:

and these:

So because Spring is finally arriving I want to share this wonderful recipe for Chocolate Agave Frosting.

There are a few things I love about this recipe. First, its chocolate, and who doesn't love chocolate every once and a while? Second, its made with agave syrup. If you don't know what Agave Syrup is, I highly suggest you check it out. It is a low GI sweetener, which means you don't get the huge blood sugar spike your body receives when ingesting regular cane sugar or the other various high GI sweeteners. The other great thing is it is 25% sweeter than sugar so you can actually use less of it than you would sugar.

When I made this recipe, I used this cake mix:

Namaste Foods is one of my mixes to use if I don't have time to do everything from scratch. There are no artificial flavors, preservatives or anything, its 100% goodness. Also, it is free of most allergens which is perfect!

Here is the recipe for Chocolate Agave Frosting:
2 cups organic palm shortening
3/4 cup cocoa powder
1/4 cup arrowroot powder
1 cup agave nectar
4 teaspoons vanilla
1 teaspoon almond flavoring (optional)

Place all ingredients into a mixing bowl and beat with an electric until light
and fluffy. Spread onto cooled cupcakes.

*Notes: When I made this I used the Earth Balance Soy Free Spread since I didn't have palm shortening on hand. It turned out a little runnier than it was supposed to, but you can counter act that by adding more arrowroot powder until you get the consistency you would like. Or, try placing it in the refrigerator for 10-15 minutes first. Either way, once you let it set for about 30 minutes, it sets quite nicely. Here is a picture of mine!

annnnnnnd a close up!

Have a Happy Easter tomorrow! Remember that Jesus came to Earth died for you so that you could live :) Oh how thankful I am for that!

HPK

Chicken Wild Rice Tortilla Soup

This may be the best soup I have ever had, so it needs to be shared. I made a few alterations to the recipe, but the inspiration for this recipe come from the pioneer woman...she's amazing and here is a picture of her delicacy:

So here's how you make this amazing baby...

Preheat your oven to 375 F

Begin by mixing cumin, chili powder, garlic powder, and a pinch or two of salt

Then take some boneless, skinless chicken breasts...

drizzle a little olive oil over them and then some of the mixed spices (enough to just coat them nicely)

Place them in the oven for about 20-25 minutes or until cooked

Shred the chicken and set it aside while you prepare the soup

Next up, dice some onion, garlic, green bell pepper, and red bell pepper. If you have yellow bell pepper, too, that would be positively gorgeous, the more color in your meals the better!

Next, add 1 Tablespoon of olive oil to a pot over medium-high heat, add in the vegetables, and the rest of the spices you mixed up earlier, then add your shredded chicken

Add a can of Rotel, the whole thing, juice and all (a can of diced tomatoes and a can of chopped green chilies would work fine too!)

Then add some chicken broth. We didn't have chicken broth on hand, so I disintegrated a few chicken bouillon cubes in some boiling water

Throw in 2 or 3 tablespoons of tomato paste. This will give a little dimension to the soup :)

Add a drained can of black beans

You're soup should look a little something like this right now....

Bring to a boil, then bring down to a simmer, and let it simmer for about 45 minutes

THEN! Sprinkle some cornmeal into a bowl of a little warm water, stir

Add this to the soup (and cook for another 30 minutes), the cornmeal will give some more thickness to the soup

During this last 30 minutes, I would recommend cooking your Wild Rice, if you are planning on serving this soup right away.

After that 30 minutes is up, taste the soup, add some more seasonings if you feel it needs it.

Let the soup sit for about 15 minutes before serving. And add in some slices of tortilla (flour or corn) right before serving

Yumm.....

Here is the recipe :)

Prep Time: 10 Minutes | Cook Time: 1 Hour30 Minutes | Difficulty: Easy | Servings: 8

Ingredients

• 2 whole Boneless, Skinless Chicken Breasts
• 1 Tablespoon Olive Oil
• 1-½ teaspoon Cumin
• 1 teaspoon Chili Powder
• ½ teaspoons Garlic Powder
• ½ teaspoons Salt
• 1 Tablespoon Olive Oil
• 1 cup Diced Onion
• ¼ cups Diced Green Bell Pepper
• ¼ cups Red Bell Pepper
• 3 cloves Garlic, Minced
• 1 can (10 Oz. Can) Rotel Tomatoes And Green Chilies
• 32 ounces, fluid Low Sodium Chicken Stock
• 3 Tablespoons Tomato Paste
• 4 cups Hot Water
• 2 cans (15 Oz. Can) Black Beans, Drained
• 3 Tablespoons Cornmeal Or Masa
• 5 whole Corn Tortillas, Cut Into Uniform Strips Around 2 To 3 Inches

• FOR THE GARNISHES:
• Sour Cream
• Diced Avocado
• Diced Red Onion
• Salsa Or Pico De Gallo
• Grated Monterey Jack Cheese
• Cilantro

Preparation Instructions

Preheat oven to 375 degrees. Mix cumin, chili pepper, garlic powder, and salt. Drizzle 1 tablespoon olive oil on chicken breasts, then sprinkle a small amount of spice mix on both sides. Set aside the rest of the spice mix.

Place chicken breasts on a baking sheet. Bake for 20 to 25 minutes, or until chicken is done. Use two forks to shred chicken. Set aside.

Heat 1 tablespoon olive oil in a pot over medium high heat. Add onions, red pepper, green pepper, and minced garlic. Stir and begin cooking, then add the rest of the spice mix. Stir to combine, then add shredded chicken and stir.

Pour in Rotel, chicken stock, tomato paste, water, and black beans. Bring to a boil, then reduce heat to a simmer. Simmer for 45 minutes, uncovered.

Mix cornmeal with a small amount of water. Pour into the soup, then simmer for an additional 30 minutes. Check seasonings, adding more if needed—add more chili powder if it needs more spice, and be sure not to undersalt. Turn off heat and allow to sit for 15 to 20 minutes before serving. Five minutes before serving, gently stir in tortilla strips.

Ladle into bowls, then top with sour cream, diced red onion, diced avocado, pico de gallo, and grated cheese, if you have it! (The garnishes really make the soup delicious.)

Just make it, trust me :)

I'm Just Nuts About You

As promised, here is a recipe for Homemade Peanut Butter....

For those of you who do not know, store-bought Peanut Butter can contain preservatives. Although most stores are now providing 'natural' Peanut Butter, they can be expensive, and others are required to be kept in the refrigerator.

This alternative is cheaper and healthier. It does need to be kept in the refrigerator; however, it will keep for up to 2 months.

There has been much research and comments going around that Almond Butter is even healthier for you than Peanut Butter. I do believe this may be the case, so next on the blog will be a recipe for Almond Butter and the health benefits, compared with Peanut Butter.

One last side note...Homemade Peanut Butter will taste a tad more like Peanuts if you start with shelled Peanuts and roast them in the oven for 5-10 minutes before starting. I have enclosed a recipe for roasting peanuts as well :)

Enjoy! (complete recipe at bottom of post)

Homemade Peanut Butter

• 1 Cup plain peanuts
• 1/2 teaspoon kosher salt (optional, I did not find it necessary for the Peanuts I used)
• 1/2 teaspoon honey (may need more depending on the sweetness you desire)
• 1 teaspoon peanut oil (may need extra depending on the consistency you desire)

Begin by placing the peanuts and honey in the bowl of your food processor.

Process for 1 minute.

Scrape the sides of the bowl, place the lid back on, and continue processing for another 1 to 2 minutes until mixture is smooth. If your peanut butter is very thick and is not thinning down, add a little bit more oil (I recommend only 1/4 teaspoonful at a time, and do the same with honey if your peanut butter is too salty) It should look something like this...

Put your peanut butter in an airtight container and enjoy! This recipe may be kept in the refrigerator for up to 2 months

Homemade Peanut Butter

• 1 Cup shelled and skinned AB's roasted peanuts, recipe follows
• 1/2 teaspoon kosher salt (optional, I did not find it necessary for the Peanuts I used)
• 1/2 teaspoon honey (may need more depending on the sweetness you desire)
• 1 teaspoon peanut oil (may need extra depending on the consistency you desire)

Begin by placing the peanuts and honey in the bowl of your food processor. Process for 1 minute. Scrape the sides of the bowl, place the lid back on, and continue processing for another 1 to 2 minutes until mixture is smooth. If your peanut butter is very thick and is not thinning down, add a little bit more oil (I recommend only 1/4 teaspoonful at a time, and do the same with honey if your peanut butter is too salty). Put your peanut butter in an airtight container and enjoy! This recipe may be kept in the refrigerator for up to 2 months.

Roasted Peanuts:

• 2 pounds in-shell raw peanuts*
• 2 tablespoons peanut oil
• 1 to 2 tablespoons kosher salt

*Cooks note: If eating peanuts roasted right out of the shell, use Virginia or Valencia peanuts. If utilizing roasted peanuts to make peanut butter, use Spanish peanuts as they have a higher oil content.

Preheat the oven to 350 degrees F.

Rinse the peanuts under cool water to remove excess dirt. Pat dry and place in a large bowl and toss with the peanut oil and salt until well coated.

Place on 2 half sheet pans, making sure to spread them out into a single layer. Roast in the oven for 30 to 35 minutes, rotating the pans halfway through cooking. Once you remove the peanuts from the oven, let them cool slightly before eating. They will continue to "cook" and become crunchy as they cool.

If using peanuts to make peanut butter, remove shells and discard. Remove the skin by rubbing the peanuts together in your hands held over a salad spinner, allowing the peanuts and skins to fall into the bowl. Once the skin has been loosened from all of the peanuts close the salad spinner and spin until all of the skin has been separated from the peanuts.

Yield: Approximately 2 pounds roasted peanuts in shell

A Gift from Heaven

Saturday was my Dad's birthday. Angel food cake is his FAVORITE cake, and he loves it even more when topped with strawberries.

A few days before one of my friends told me he had make one from scratch. I was intrigued since I had never done that before, and thus proceeded to plan.

The recipe I used can be found at: http://www.foodnetwork.com/recipes/alton-brown/angel-food-cake-recipe/index.html

It is quite fool proof... if you know how to whip up batter and separate eggs!

For this recipe you will need:
1 3/4 cups sugar
1/4 teaspoon salt
1 cup cake flour, sifted
12 egg whites (the closer to room temperature the better)
1/3 cup warm water
1 teaspoon orange extract, or extract of your choice
1 1/2 teaspoons cream of tartar

Preheat oven to 350 degrees F

Then begin by

1. Spinning sugar about 2 minutes until it is superfine (it will become "powdered sugar").

2. Sift half of the sugar (7/8 cup) with the salt and the cake flour, setting the remaining sugar aside.

Then:
3. In a large bowl, use a balloon whisk to thoroughly combine egg whites, water, orange extract, and cream of tartar.

4. After 2 minutes, switch to a hand mixer. Slowly sift the reserved sugar, beating continuously at medium speed.

5. Once you have achieved medium peaks, sift enough of the flour mixture in to dust the top of the foam.

6. Using a spatula fold in gently. Continue until all of the flour mixture is incorporated.

7. Carefully spoon mixture into an ungreased tube pan. Bake for 35 minutes before checking for doneness with a wooden skewer. (When inserted halfway between the inner and outer wall, the skewer should come out dry).

Cool upside down on cooling rack for at least an hour before removing from pan.

COMPLETE RECIPE:

Ingredients

• 1 3/4 cups sugar
• 1/4 teaspoon salt
• 1 cup cake flour, sifted
• 12 egg whites (the closer to room temperature the better)
• 1/3 cup warm water
• 1 teaspoon orange extract, or extract of your choice
• 1 1/2 teaspoons cream of tartar

Directions

Preheat oven to 350 degrees F.

In a food processor spin sugar about 2 minutes until it is superfine. Sift half of the sugar with the salt the cake flour, setting the remaining sugar aside.

In a large bowl, use a balloon whisk to thoroughly combine egg whites, water, orange extract, and cream of tartar. After 2 minutes, switch to a hand mixer. Slowly sift the reserved sugar, beating continuously at medium speed. Once you have achieved medium peaks, sift enough of the flour mixture in to dust the top of the foam. Using a spatula fold in gently. Continue until all of the flour mixture is incorporated.

Carefully spoon mixture into an ungreased tube pan. Bake for 35 minutes before checking for doneness with a wooden skewer. (When inserted halfway between the inner and outer wall, the skewer should come out dry).

Cool upside down on cooling rack for at least an hour before removing from pan.