Showing posts with label whole. Show all posts
Showing posts with label whole. Show all posts
Friday, March 13, 2015
Whole Wheat Orzo Casserole Recipe with Salmon Asparagus and Feta
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| I tried out this Orzo Salmon Casserole on some family members who stopped by, and it was a hit! |
Salmon. Asparagus. Feta. Maybe that's all I need to say about this recipe, because if you know me at all, you know a recipe with those favorite ingredients is going to be something I'll like. Add a small amount of 100% Whole Wheat Orzo Pasta, some drained low-fat cottage cheese for creaminess, green onions, dill, and Beau Monde seasoning, and I think you can tell why I absolutely loved this Whole Wheat Orzo Casserole with Salmon, Asparagus and Feta. This was the second recipe of the two I mentioned that I tried out on my brother Mark, his wife Lisa, and their daughter-in-law Lindy who stopped by a few weeks ago, and they liked this one as much as they did the Chicken, Black Bean, Avocado, and Radish Salad. Even though it's a casserole, this is something I would serve to guests, and it's also good reheated if you manage to have any leftovers to eat the next day.
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Wednesday, March 11, 2015
Italian Sausage and Kale Soup Recipe with Whole Wheat Orzo or broken spaghetti
I love this Italian Sausage and Kale Soup with Whole Wheat Orzo. If you don't have orzo, use some broken pieces of whole wheat spaghetti!
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I'd probably never heard of Whole Wheat Orzo Pasta in 2010 when I first made this Italian Sausage and Kale Soup using broken pieces of whole wheat spaghetti, but orzo is such a perfect soup ingredient that when I decided to update the recipe with better photos, it seemed like a perfect switch. So now I have to rename the recipe to Italian Sausage and Kale Soup with Whole Wheat Orzo, don't I? But no worries if you don't have orzo (or don't want to buy it), go ahead and break up some spaghetti into short pieces to add to the soup. You could also make a delicious lower-carb soup using this recipe by leaving out the pasta completely.
Sausage, kale, tomatoes, and whole wheat orzo or spaghetti; doesn't that sound like a combination that could inspire a lot of good recipes? When I updated the photos for this soup, I increased the amount of kale so the soup is even more nutritious, but no matter how you make it, this soup is definitely a winner. (Updated January 2015 with better photos and instructions.)
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Whole Wheat Sesame Noodles with Spicy Peanut Sauce
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| Use whole wheat spaghetti to make these Whole Wheat Sesame Noodles with Spicy Peanut Sauce. |
(Updated October 2013 with better photos and step-by-step instructions.) Back in 2008 I read on Madeline's blog Everything Rachel Ray about using whole wheat spaghetti to make spicy sesame noodles, and I knew I would love this dish. Since then I've made it quite a few times, and I finally managed to take some better photos, although I decided that noodles are not all that photogenic. This type of quick dinner is one of my favorite things to make with the wonderful Garofalo Organic Whole Wheat Spaghetti that I buy at Costco, and if you think whole wheat pasta isn't that exciting, I guarantee this whole wheat spaghetti from Italy will change your mind.
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Saturday, March 7, 2015
Organic Apple Pear Bundt Cake with White Whole Wheat Flour
Organic white whole wheat flour.
Fill well greased bundt pan with apple pear batter.
Remove bundt pan from oven after 50 minutes, when golden.
This recipe could also be used to fill two 8.5" x 4.5" loaf pans.
How better to celebrate my 100th post than with this healthy, organic, whole grain cake filled with fresh apples and pears. Thanks to all of you around the world who have been following my blog and have committed to living a healthier life style. I hope Ive showed you that you can fuel your body with healthy and nutritious food without having to sacrifice taste, visual appeal or satisfaction. Your visits to my site inspire me to continue my work creating recipes and writing articles on healthy eating.
White Whole Wheat Flour
Now you can have your cake and eat it too - literally. For those in your family who dislike the taste and texture of whole wheat, you can now use a flour with all of the nutrition and fiber of whole wheat and still enjoy the taste and delicate texture of white flour. King Arthur brand offers both organic or non-organic white whole wheat. If your store doesnt carry it, you can buy it on their website. This whole grain wheat is made from a combination of hard white winter and spring wheats. You can use it to replace white flour in any recipe. If you cannot find white whole wheat flour, you can make this recipe using 1/2 white flour and 1/2 regular whole wheat flour.
Eggs
This recipe has 4 eggs. If you are worried about cholesterol, you can replace some or all of them with egg whites (2 egg whites for each egg) but its a big cake with 20 servings so each serving only has about 40 mg of cholesterol. If you use eggs, please make sure they are organic, cage free, omega 3 eggs. The freshest eggs usually come from your local farmers. Actually, the best eggs come from your very own chicken, as many of you know.
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Organic Apple Pear Bundt Cake [makes 20 servings]
2 1/2 cups organic white whole wheat flour
2 teaspoons baking powder
1/2 teaspoon baking soda
1/2 teaspoon salt
2 teaspoons cinnamon
1/4 teaspoon nutmeg
1/2 cup organic olive oil
4 organic, cage free, omega 3 eggs, lightly beaten
3/4 cups organic, unsweetened apple sauce
1 teaspoon organic vanilla
3/4 cups Sucanat or organic cane sugar
3 1/2 cups peeled and cored organic apples, thinly sliced
3 cups peeled and cored organic pears, thinly sliced
2 teaspoons Fruit Fresh produce protector
Preheat oven to 350 degrees. Toss the apples and pears in Fruit Fresh produce protector and set aside. In a large bowl, mix flour, baking powder, baking soda, salt, cinnamon and nutmeg and set aside. In a separate bowl, combine, eggs, olive oil, apple sauce, vanilla and sugar and mix thoroughly. Pour the egg mixture into the large bowl with the dry ingredients and blend well with a hand mixer. Using a rubber spatula, fold in the apples and pears. Pour into a well greased bundt pan or 2 well greased 8.5" x 4.5" glass loaf pans. Cook until golden and a toothpick comes out clean when inserted. The bundt cake will take about 50 minutes and the loaf pans will take about an hour (or less if you use metal pans instead of glass). Remove from oven and place on a rack for 15 minutes before removing from the pans. Let cool at least another 15 minutes before cutting.
Per serving: 161.4 calories, 6.8 g fat, 1.1 g saturated fat, 42 mg cholesterol, 3.4 g protein, 22.2 g carbohydrates and 2.5 g fiber.
Roasted Baby Squash on Whole Wheat Pasta—A Trip to the Farmers Market
Roasted medley of baby squash on whole wheat pasta shells.
The Sunday farmers market in Sebastopol, California.
Buying baby squash at the market.
Baby yellow and green zucchini, patty pan and lemon squash.
Squash, onions, tomatoes, garlic and seasoning in the roasting pan.
Sunday I visited my local farmers market in the Sebastopol town square. It was a nice sunny day and there was almost a party atmosphere with happy crowds walking around with their eco-friendly canvas bags. Besides the usual farmers and their wonderful produce, there was a guitar player on stage, a vegetarian tamale stand next to a vendor selling Indian curry. The aromas were amazing! There were bakers selling freshly made whole grain breads (my husband bought a whole grain, walnut sourdough) and farmers selling fresh eggs. You could buy hand made cheeses, flowers, fresh honey and fish that was caught that morning. Why on earth would anyone go to a supermarket when you can have a shopping experience like this?
People in America have gotten so disconnected from their food. Most people don’t even know what food they are eating since it came out of a box that has 20 mysterious ingredients listed, most of which were derived from corn. (For more on this, watch the documentary called, “King Corn”). So I thought I would take you to the market today, buy the ingredients from a local organic farmer, and show you how to make fresh, tasty, roasted baby vegetables and mix them with a hardy, protein and fiber rich whole wheat pasta. As is, the dish is vegan but others could serve this topped with goat cheese or parmesan.
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Roasted Medley of Baby Squash on Whole Wheat Pasta [Serves 4]
5 cups of mixed baby squash, cut in quarters or eighths
2 cups sliced onions (1 cup yellow and 1 cup red)
2 cups fresh tomatoes, cut in eighths and drained
4 cloves garlic, minced
3 tablespoons fresh basil
1 teaspoon fresh rosemary (or 1/2 teaspoon dry)
1 teaspoon fresh thyme (or 1/2 teaspoon dry)
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
1 tablespoon honey (or agave syrup)
1 teaspoon salt
1/8 to 1/4 teaspoon black pepper
1/2 pound whole wheat pasta shells (or your favorite shape)
Preheat the oven to 450 degrees. Fill a large pot with water and salt and get ready to boil pasta. Lightly oil a large roasting pan and set aside. Cut the baby yellow and green zucchini in quarters length wise and then in half so you have a large julienne. Cut the lemon and patty pan squash in quarters or eighths depending on their size. Put them in a large bowl. Add the drained tomatoes, garlic and herbs. In a small bowl, mix the olive oil, balsamic vinegar, honey, salt and pepper. Pour this mixture over the vegetables and mix well. Spread the mixture out in the large roasting pan. Bake in the oven for 20 to 30 minutes, or until the squash is soft. Prepare the pasta according to directions while the squash is baking. Mix the roasted squash with the pasta and serve. You can garnish with more chopped basil. Top with nutritional yeast, as a vegan option, or others can top with crumbled goat cheese or parmesan.
Per serving: 357 calories, 8 g fat, 1 g saturated fat, 0 g cholesterol, 10.3 g protein, 62.3 g carbohydrates and 8.8 g of fiber.
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