Jennifer's Kitchen

Borscht

JenniferJK — Tue, 21 Feb 2012 12:30:00 +0000

When I was a kid, I wasquite content to live on cereal, tater tots, and ice cream day after day (if Iwould have been allowed), and yet I wasn’t a terribly picky eater and could manageto eat foods that I didn’t really care for if absolutely necessary. The one exception was beets. I just could not tolerate beets.

Once when I was about 14years old, we were dinner guests at the home of a family originally fromRussia. Guess what was on the menu. Borscht. We were having soup made from the only vegetable I absolutely despised. But I had no choice but to eat it.

Cometo find out, I actually liked it. Infact, I really, really liked it!

I quickly discovered that borschtis a delicious way to eat beets – even if you normally hate beets.

Thereare probably as many different variations of Borscht as there are towns in Europe,and I’m sure this one isn’t the “authentic” version, but we like it and I hope you do too!

Borscht

Be sure to use only fresh beets in this recipe. Canned beets won’t produce the same results.
jenniferskitchen.com

2 medium onions, finely diced
2 medium carrots, coarsely shredded or finely diced
1/2 head of cabbage, coarsely shredded or diced small
4 medium FRESH beets, peeled and shredded or finely diced
3 tablespoon olive oil
2 cloves garlic, minced
2 teaspoons dried dill weed or 2 tablespoons fresh
1 tablespoon onion powder or granulated onion
2 teaspoons dried parsley
1/2 teaspoon celery salt
1/2 teaspoon dried basil
1/2 teaspoon garlic powder
4 cups water or broth
2 medium potatoes, peeled and diced small
2 bay leaves
2 cups tomato puree
1/4 cup lemon juice, scant
1 tablespoon honey or 2 teaspoons sugar – optional
salt to taste

1. In a soup pan, sauté onion, carrots, cabbage, and beets in oil over medium heat until vegetables are slightly tender, but not soft.

2. Add garlic and sauté for 2 more minutes.

3. Add seasonings and stir.

4. Add remaining ingredients, turn heat to high, and bring to boil. Reduce heat and simmer until all vegetables are tender.

Serve hot topped with sour cream.

Variation: Omit the diced potatoes and add 1 1/2 cups white beans along with the tomato puree.

We’ve Got the Beets!

JenniferJK — Mon, 13 Feb 2012 12:30:00 +0000

Lowin calories, high in fiber, rich in iron and antioxidants, fresh beets areblazing with nutrition, color, and flavor!

Weplanted a bed of beets last August and are now enjoying the fruits of our labor– if you can call it labor! Wintergardening is so easy : ) … no bugs, no weeds, no sweat!

Andit’s such a pleasure to bring in fresh, sweet vegetables from the garden duringthese dreary, cold months.

I’mthinking of making some Russian Borscht … or maybe a beet salad …. Stop back again for the recipe : )

Starting from Seed

JenniferJK — Mon, 06 Feb 2012 12:00:00 +0000

The sun is shining and this always gives me the urge to get some seeds growing.

There are several benefits to starting your own garden plants from seed, one being that it allows you a much greater variety of plants to choose from. Gardening is so much more interesting when your lettuce has freckles, the watermelon is bite-size, and the peppers look like chocolate!

Also, if you’re interested in growing plants that are open-pollinated (non-hybrid), you may have a difficult time finding non-hybrid plants and will need to rely on non-hybrid seed.

There are many advantages to choosing open-pollinated instead of hybrids.

1. Non-hybrid seeds allow you to save your own seeds from your own plants for future planting.

2. Hybrid seeds are patented and “owned” by the patent-holders. Because hybrid seeds don’t breed true from year to year, you cannot save the seeds from what you planted to plant next year, so you must buy seed in order to grow it again. This puts our food supply in the hands of large companies instead of the people.

3. Hybrid plants are usually grown for other reasons besides nutrition (such as high yield). Choosing non-hybrid seeds allows you to choose on what’s important – growing healthy, delicious food.

4. Growing non-hybrid seeds potentially reduces the need for chemicals in vegetable gardening.

5. Some plants from non-hybrid seeds are hardier.

Growing your own food from seed also offers a terrific sense of accomplishment and a lot more fun!!

Seed Companies

There are several good sources for open-pollinated seeds in the United States. My personal favorite is Fedco seeds. They are a no-frills company that simply offer a wide variety of open-pollinated seeds at good prices.

Here are a few more sources. Please feel free to leave a comment if there is a company that you like to order seed from that I didn’t mention here.

Baker Creek Seeds – http://rareseeds.com/

Morgan County Seeds – http://morgancountyseeds.com/

Seeds of Change – http://www.seedsofchange.com/

Territorial Seed Company – http://www.territorialseed.com/

Renee’s Garden – http://reneesgarden.com/

Peaceful Valley – http://www.groworganic.com/

Johnny’s Selected Seeds – http://www.johnnyseeds.com/

Southern Exposure Seed Exchange – http://www.southernexposure.com/

High Mowing Organic Seeds – http://www.highmowingseeds.com

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Cranberry Oatmeal

JenniferJK — Mon, 30 Jan 2012 15:22:00 +0000

Cranberry Oatmeal

Mornings are busy in most households and sometimes the biggest casualty in the war against the clock can be the morning meal.

Slow cooker to the Rescue!

The crock pot is your secret weapon for making sure you and your family get a healthy, warm breakfast.

Cranberry Orange Oatmeal

Hearty, chewy, nutty steel cut oats with the the sweetness of orange and the tang of chopped cranberries … mmmmm …. soooo full of flavor … what better way to start your day?

What are Steel Cut Oats?

Steel cut oats are oat grains that have been cut into pieces (to resemble small, coarse grains of rice) rather than rolled like old-fashioned oats or quick oats. This method leaves steel-cut oats with a texture that’s chewier and heartier than rolled oats.

Steel cut oats also have a richer flavor than do regular rolled oats. In fact, most people, once they’ve tried steel-cut oats (also known as oat groats, Scottish oats, or Irish oats), say they’ll never go back to regular rolled oats again.

Steel-cut oats offer all the nutritional value of rolled oats. And they have a lower glycemic index than do rolled oats.

Slow Cooker Recipes

Steel-cut oats are the best option when cooking oatmeal in a crock pot (slow cooker). Regular old-fashioned rolled oats cook down too much in a slow cooker and end up quite mushy. And quick oats become nearly unrecognizable.

A Jewel of a Fruit

This recipe could easily be adapted to use other fruits, but given all the health benefits of cranberries – and the fact that they are only available from around November to January, I’ve been experimenting with recipes that include these delicious and health-promoting gems.

I hope you enjoy!

Cranberry Orange Oatmeal

The tangy taste of cranberries adds an delicious twist to regular oatmeal.

jenniferskitchen.com

1 cup water

2 cups non-dairy milk

1/3 cup orange juice concentrate

1/3 cup coarsely chopped cranberries

1 cup steel-cut oats (oat groats)

1/4 teaspoon salt

1 teaspoon vanilla

2 tablespoons honey or maple syrup – optional

chopped nuts for topping – optional

1. Spray inside of a small slow cooker (crock-pot) with non-stick cooking spray (such as PAM).

2. Pour water, milk, and orange juice concentrate in slow cooker.

3. Coarsely chop cranberries. (A nut chopper works well for this.)

4. Gently stir cranberries, oat groats, and salt into milk and water.

5. Cook on low for 6 to 10 hours.

6. When cereal is done, stir in vanilla. Stir cereal well to thicken.

Serve hot topped with chopped nuts and a drizzle of pure maple syrup.

Serving Suggestion:

Cranberry Orange Oatmeal is great served with fresh oranges segments and toast.

Notes:

1. This recipe is for a small (7-cup) slow cooker. Recipe may be adjusted for different size slow cookers.

2. All slow cookers cook differently. If your hot cereal turns out too thin or too thick, adjust liquid amount accordingly the next time you prepare overnight hot cereal.

3. If you would like your slow cooker to turn on and off automatically, you can plug it into an appliance timer.

Like overnight, crockpot oatmeal recipes? Try this one for Overnight Apple Oats.

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Chilean Porotos Granados

JenniferJK — Mon, 23 Jan 2012 12:00:00 +0000

Its Ben quiet chili hear the passed few daze. (We’ve been studying the quirky tendencies of the English language. It can be really interesting at times!)

Comfort Food

When we come in from the bitter cold with red nose and frozen toes, we want something warm and comforting … but still healthy. Soup is the epitome of comfort food and can be very wholesome and nourishing as well.

While looking through my soup recipes, I came across this classic soup from the country of Chile – Porotos Granados. This Chilean dish is traditionally made from all fresh ingredients – fresh cranberry beans, fresh corn, fresh tomatoes, and fresh squash, which are all indigenous to Chile and available in abundance in the late summer, early autumn months.

Since I didn’t have fresh cranberry beans on hand … or fresh corn or fresh tomatoes, now that you mention it … I guess my rendition can’t technically be called traditional Chilean Porotos Granados. (I did use squash from my garden; does that count?)

It still tasted fabulous!! I hope you enjoy!

Chilean Porotos Granados

Porotos Granados is a typical autumn dish in Chile when cranberry beans and squash are fresh. It is usually served with a side salad made from tomatoes, fresh onions, and cilantro.

jenniferskitchen.com

1 medium onion, diced

2 tablespoons olive oil

2 cloves garlic, minced

1 1/2 cup diced tomatoes (canned or fresh)

1 teaspoon dried oregano

1 teaspoon onion powder or granulated onion

1/2 teaspoon dried basil or 1/2 tablespoon chopped fresh basil

1/2 teaspoon cumin

1/4 teaspoon paprika

1 medium butternut squash, peeled and diced (about 3 cups)

3 cups water

2 cups cooked cranberry beans, red beans, or pinto beans

1 1/2 cups corn kernels

1 teaspoon salt, or to taste

1. In a large soup pan, sauté onion in oil over medium heat until they begin to look translucent.

2. Add garlic and sauté for 1 additional minute.

3. Stir in tomatoes and seasonings and continue cooking for another 5 to 10 minutes, stirring often.

4. Meanwhile, peel squash. Remove seeds and cut into 1-inch cubes (approximately).

5. Stir in cubed squash, water, and beans. Bring to boil, then reduce heat, and simmer, uncovered, for 30 minutes or until squash is very soft and has begun to fall apart.

6. Add corn and salt to taste. Cook until heated through.

Serve hot.

Weight Loss Tip: Including soup in your daily fare may help you be satisfied with fewer calories. In a study published in the Physiology & Behavior, people consumed fewer calories on days they ate soup than on days when they didn’t eat soup.

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Kale Recipe

JenniferJK — Mon, 16 Jan 2012 12:00:00 +0000

We had our first real snow here on Friday. The lettuce and beets are tucked in their cozy beds, but this kale loves the cold!

Frosty weather does wondrous things to those ruffled green leaves. Cold winter temps give kale a sweeter taste and more tender texture.

Super Food

This queen of greens is packed with loads of health-benefiting nutrients, such as vitamin K, vitamin C, calcium, iron, and fiber. Kale has also been shown to have the ability to protect against cancer and lower cholesterol.

Eat Healthy

Not only is kale a super nutritious veggie, but it is extremely versatile as well. Kale can be chopped and added to soups, shredded and used in dips, sautéed with other vegetables, or steamed and served with a creamy sauce.

One of our favorite ways to eat kale is sautéed with onions, carrots, and garlic.

Sautéed Kale

Kale, the queen of greens, is packed with loads of health-benefiting nutrients, such as vitamin K, vitamin C, calcium, iron, and fiber.

A delicious way to enjoy greens from jenniferskitchen.com.

1 medium onion, diced
1 medium carrot, shredded
1 tablespoon olive oil
2 – 3 cloves garlic, minced
15 medium kale leaves (about 6 cups, chopped)
2 teaspoons onion powder or granulated onion
1 teaspoon dried basil
1/2 teaspoon garlic powder or granulated garlic
1/2 teaspoon dried parsley
1/2 teaspoon dried oregano
1/4 teaspoon dried dill weed
3/4 teaspoon salt – or to taste
3 tablespoons water
lemon juice – to taste

1. In a very large pot, sauté onions and carrots in oil over medium heat for 2 minutes, stirring often.

2. Add garlic and greens and mix well. Continue sautéing for an additional 2 to 3 minutes, stirring often to prevent greens from sticking to bottom of pan.

3. Add seasonings and water, cover, and continue cooking. Stir greens often to prevent them from sticking.

The greens will usually release enough of their own juices to prevent scorching, but if they get too dry, add a few tablespoons of water. Don’t add too much water or it will take away from the flavor of the greens.

4. Cook for about 10 to 20 or until greens are very tender. The cooking time will depend on the age and tenderness of the greens.

5. Season with lemon juice to taste and serve.

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Best Foods for Weight Loss

JenniferJK — Mon, 09 Jan 2012 12:00:00 +0000

Psychology Today had an article back in August called “Fighting Fat with Food”. The article reported on a study that tried to determine which foods are most commonly connected with weight loss and which seem to promote weight gain.

I probably don’t need to tell you which foods were found to be fattening. The very predictable list goes like this: (worst foods first)

1. Potato chips

2. French fries
3. Sugar-sweetened beverages (soda and fruit juices)
4. Unprocessed red meats
5. Processed meats
6. Sweets and desserts
7. Refined grains

However, you may be surprised at one of the foods that was in the top five for weight loss.

The study (which included more that 120,000 people over a 20-year period) showed that a moderate consumption of nuts – yes, high-calorie nuts – can actually help with weight loss.

Aren’t Nuts Fattening?

Although nuts have a high dietary-fat content, this fat is largely monounsaturated and polyunsaturated – the good kinds of fat.

In addition, the fats found in nuts stimulate the production of a chemical in the body, called cholecystokinin. This is a natural chemical that gives a satiety signal to the brain and promotes an extended sense of satisfaction after eating these fats, thus reducing cravings and causing you to eat less throughout the day.

Fantastic Fiber

An excellent source of fiber, a handful of nuts every day can be an effectual part of a weight loss program. Studies show that fiber not only helps to burn fat, but it also suppresses the appetite.

The Skinny Nut

A moderate consumption of nuts increases the body’s metabolic rate, making weight loss easier. In fact, some studies show that nuts can raise the metabolic rate by more than 10 percent.

Researchers also say that glucose and insulin levels are more stable for those who include nuts in their diet. This is beneficial for weight loss, as large insulin swings tend to promote fat storage.

Nut Nutrition

Because nuts are rich sources of vitamins, minerals, and dietary fiber, with absolutely no cholesterol, a moderate consumption can lower your risk of heart disease, Alzheimer’s disease, diabetes, and cancer.

Studies have shown that eating raw nuts, especially almonds, can reduce your cholesterol level, even when your diet is high in fat. The mono-unsaturated fat and the linoleic acid found in almonds, walnuts, and other nuts help to increase HDL concentration (the “good” cholesterol) and reduce LDL (the “bad” cholesterol).

Nuts are also a good source of vitamin E – an important antioxidant – , zinc, biotin, and magnesium. And they contain thiamin and riboflavin, which are essential for healthy nerves. Nuts and seeds are good sources of iron as well, offering 2 to 5 mg of iron per 1/4 cup of nuts.

Nutty Notes

* Nuts are best eaten raw, as many of the nutrients are destroyed in the roasting process.

* Nuts can easily become rancid and should be kept in the refrigerator or freezer.

* Though they are good sources of many essential nutrients, nuts should also be eaten in moderation, since they are a concentrated food.

* Peanuts are actually a legume and not a nut.

* Almonds are especially high in calcium.

More Nuts

Want to include more of these healthful jewels in your diet?

Try some delicious Cranberry Apple Crisp or a Tropical Smoothie for breakfast or simply sprinkle some nuts over your morning cereal.

Savory Walnut Balls make a great lunch or dinner.

Macaroni Salad and Cream of Potato Soup are probably the last places you’d expect to find nuts, but I’ve used blended cashews to replace other fattening ingredients so you can have a rich and creamy dish without adding inches to your waistline.

And then for dessert enjoy Creamy Coconut Pie or Grandma’s Christmas Bars – mmmm – luscious desserts that you don’t have to feel quite so guilty about!

Want to learn more about fat-fighting foods? Subscribe to the New Measure Weight Loss Program where you’ll find lots of slimming recipes (like this delicious ice cream) and many more secrets for easy weight loss.

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How to Make Your New Year’s Resolutions Last

JenniferJK — Mon, 02 Jan 2012 12:00:00 +0000

2012 New Year’s Resolutions

Every year when January 1 presents itself many Americans are thinking about New Year’s resolutions, and weight loss often tops the list.

However, many psychologists tell us that making New Year’s resolutions is an exercise in futility. We make them on January 1^st; we break them by January 31^st.

The result of these broken resolutions? Besides the obvious, failure to achieve self-imposed goals is often psychologically harmful because it creates a sense of despondency, weakens future resolve, and robs us of our sense of self control.

So should we not even bother with a New Year’s resolution?

What if somehow those easier-said-than-done resolutions could be transformed into fulfilled reality? Then we not only avoid the downward spiral of despondency and discouragement, but succeed in our goal, and we gain a satisfying sense of accomplishment – which can lead to further success in other areas of our lives.

Here are some proven tips for significantly increasing your chances of achieving success with your weight loss resolution this year.

1. Set specific and realistic goals.

Resolving to lose weight or to eat healthier is ambiguous and leaves too many openings for interpretation when you’re faced with a temptation. With too many variables, the brain naturally gravitates toward what is familiar … like that piece of chocolate cake.

Make your resolution crystal clear. Have specific goals that give you precise direction and make later choices easier.

2. Become educated.

One of the saddest things for me is to see someone putting all they have into trying to lose weight, but without success – not because they didn’t give it their best, but only because they were using an ineffective method.

On the other hand, it’s extremely gratifying for me to see the “ah-ha” moment when a client discovers they really can lose weight without a daily diet of lettuce and carrot sticks and without spending countless hours at the gym.

Knowledge is power.

3. Have a plan.

Despite what we may have learned in fairy tales, there’s nothing magical about the clock striking midnight. You won’t all of a sudden start losing weight when you wake up on January 1^st.

Setting a goal without a plan is merely wishful thinking. If you’d like to go on a trip, it isn’t enough to know where you’d like to go. You need to know how you’re going to get there. The same with weight loss.

4. Break your large goal down into many smaller, easy-to-measure goals.

In one study, those who divided their final goal into several smaller steps were more likely to achieve success than those who had just one large goal.

5. Decide ahead of time how you are going to keep yourself motivated.

Think beyond January 1^st. Personal trainers tell me that their gyms are bulging with resolution-makers on January 2^nd, but come February, reality has set in, and they’ve all gone back to their normal lifestyle.

Put strategies in place now for keeping your motivation levels high later.

6. Install accountability.

The journey is always a little more enjoyable with a traveling companion – and often more successful with one who will hold you accountable and cheer you on your way.

7. Create a skinny environment.

We live in an obesigenic society – which means that nearly everything around us is conducive to becoming overweight. Many of us underestimate how much our surroundings actually shape our behavior … and our belly.

Retailers well understand the psychology behind this concept. They know that if they put an attractive item within easy reach and make it simple to pay for, you’re much more likely to buy it. Use this same understanding of how the mind works to design your own environment – make the right behavior easy and the wrong choices hard.

For example, a stash of chocolate in every corner of the house makes resisting temptation a constant struggle. However, a pantry well stocked with the right ingredients for a quick and healthy meal greatly increases your chances of eating healthier.

Make your environment support your resolution.

8. Envision the results of your resolution.

Our emotions, attitude, and mindset have an enormous impact on our daily choices. Take advantage of this fact by enlisting your thoughts in the war against fat.

Create mental pictures of yourself healthy and thin. Imagine yourself making healthy choices. Indulge in those mind images often to keep your motivation levels high, increase your desire for a healthier lifestyle, and encourage right choices.

A New Year; A New Opportunity

Your body was designed to be healthy and thin. This year make your weight loss resolutions a reality.

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Fresh Potatoes for Christmas Day

JenniferJK — Fri, 23 Dec 2011 12:00:00 +0000

Fresh Potatoes for Christmas Day

There’s something very satisfying about being able to eat food from your garden when the weather outside is dreary and cold. And there’s nothing quite like freshly-harvested new potatoes for Christmas dinner.

How to Have Freshly-Dug Potatoes for Christmas

I’m not an expert gardener, so I’m not sure how to grow Christmas potatoes in other areas of the country, but in most of the growing zones 6 and 7 (Kentucky, Tennessee, southern Indiana, Virginia, West Virginia, southern Ohio, etc.), the process for planting a second crop of potatoes is much the same as with spring potatoes.

When to Plant Potatoes

The obvious obstacle to growing potatoes in autumn is cold and frost. While cool weather won’t hurt potatoes, a heavy frost will kill the plants and thus stop tuber growth.

The solution is to plant your second-crop potatoes early enough so that the tubers are formed before the plants are killed by the cold. I usually plant my seed potatoes in early August.

I also plant an early variety (like Yukon Gold or Caribe), since the early ones don’t take as much time to form tubers as late varieties do.

What about Frost?

When we get our first frost (usually early October, but sometimes late September) the foliage of the potato plants die, but the tubers stay nice and cozy underground until we’re ready to dig them.

We usually pile some old hay or straw or leaves on the potato beds to protect the ground from freezing until we’re ready to dig our potatoes. (Next year, that covering makes great compost!)

Good, Loose Soil

It’s important to grow winter-harvested potatoes in good, loose soil for a couple of reasons. The first is so you can easily dig them. This is especially important if you get a lot of rain or snow in early winter. Trying to lift potatoes out of muddy, heavy, clay soil in the freezing cold weather takes all the fun out of growing Christmas potatoes.

The second reason is to promote good drainage. One trouble with storing potatoes in the ground through the winter is that the wet soil can cause them to rot. We plant our potatoes on top of hilled-up soil to promote good drainage, and we usually don’t leave them in the ground past January. This method seems to work well for us.

Where to Get Second-Crop Potato Seed

You don’t need a special kind of seed potato to grow winter potatoes; you can use the same kind you would use for spring planting. (Just be sure you choose a variety that matures quickly.)

I’ve heard that seed suppliers store seed potatoes in a particular way so they can offer seed potatoes specially for growing second-crop potatoes. But my summers are so busy the last thing on my mind in the middle of the hot months is ordering seed potatoes. In addition, I’ve tried several suppliers for potato seed but haven’t found one that I’m completely happy with yet. (Any suggestions are welcome.)

So when I harvest potatoes in the summer and fall, I just set some aside for both spring and autumn planting the next year.

And come December, we are enjoying delicious Christmas potatoes. : )

Do you like to winter garden? What are your favorite vegetables to grow in the winter?

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I-Don’t-Like-Vegetables-Recipe: Simple Sweet Potato Hash Browns

JenniferJK — Mon, 19 Dec 2011 13:00:00 +0000

The taste will surprise you. Especially if you don’t normally like sweet potatoes.

Sweet Potato Hash Browns don’t have a sweet taste like baked or boiled sweet potatoes, but instead they’re rather savory like – well, like hash browns. Only with a twist. And they are sooooooo good!

And good for you! For just a few calories you get a load of nutrients … manganese, Vitamin A, Vitamin B, fiber, and more. Sweet potatoes are one of the unsung heroes of weight loss.

Simple Sweet Potato Hash Browns

A savory way to enjoy sweet potatoes from jenniferskitchen.com.

2 medium sweet potatoes
2 tablespoons olive oil
1/2 teaspoon salt
1 teaspoon onion powder or granulated onion – optional
1/8 teaspoon garlic powder or granulated garlic – optional

1. Wash and peel sweet potatoes, then shred using the shredding blade of food processor.

(You could shred these by hand, but a food processor does the job in just seconds and makes this dish so quick and easy.)

2. Mix sweet potato shreds with about 1 tablespoon of the oil.

3. Heat remaining oil in a large non-stick skillet over high heat. Add sweet potatoes. Reduce heat to medium high and allow sweet potatoes to brown on bottom.

4. Flip with a spatula and brown on other side.

Season to taste. Serve hot.

Variation: Add some dried herbs like parsley or basil for more flavor.

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