I chop and steam a head of kale for about 10 minutes in water or chicken broth.  Drain, saving the pot liquor to drink.  Crush and cook in one tbsp olive oil for about 3-4 minutes on medium heat 1 tsp fresh ground coriander seed, 1/2 tsp cumin seed and 1 tsp fennel seed to release the oils and the flavors. Then add the kale and saute for about 5 more minutes

First, release the flavor of the spices by sauteing in 1 tbsp olive oil some fresh ground coriander and cumin seed, about 1 tsp each crushed, with 1\2 tsp each turmeric and cinnamon to release flavor. Add a half cup sugar snap peas, half a red bell pepper slivered, 1 yellow squash chopped.   Cook maybe 6 minutes. Add 1/2 cup chickpeas (garbanzo beans) and heat through. Salt and pepper, splash of lemon, yum.

Hot and Sour Soup

This is a favorite soup of mine and it’s lowfat and if made with vegetable stock and without eggs, it’s vegetarian. Once you have everything on hand, it’s quick and easy to make. The unusual ingredients are found dried, canned or frozen in Oriental/Asian markets and online.  Simply make your shopping list, stock your pantry and then make this delicious soup.  For non-vegetarians, add your favorite carcass for flavor and fat.  You can spice this to your liking, this recipe as is will not be very hot nor very spicy. Continue reading →

One banana
Two kiwi fruit
One tangerine

Do this to it –>

Beanless Vegetarian Chili

Combine the vegetables and spices in a non stick pan.  Never use a cooking spray on a nonstick pan!  (If you are not concerned with calories or fat, add 2 tbsp of a good olive oil.  I do not add oil.) Let the veggies lightly brown together on medium heat. Do not let the garlic burn. When the onions are golden, add the stock and tomato sauce, cover and let simmer about 20 minutes.  I like to keep this soupy and serve with a little bit of rice, as if it’s a rice soup.  You can also cook the sauce down until it’s very thick and rich.  These spices will give you a good flavor.  See ingredients etc below. Continue reading →

Pita triangles with hummus

One 16 oz can of chickpeas or garbanzo beans
1/4 cup liquid from can of chickpeas
Juice of one lemon (depending on taste)
1 – 1/2 tablespoons tahini
4 cloves garlic, crushed
A shake of smoky paprika
A shake of poultry seasoning
A shake of  garlic powder
A shake of cayenne pepper
A shake of coarse ground black pepper
1 teaspoon sea salt
2 tablespoons olive oil
A handful of chopped parsley, maybe fluffing up to a cup including fluffy tops

Preparation:  Drain chickpeas and set liquid aside for later. Combine remaining ingredients in blender or food processor. Add 1/4 cup of liquid from chickpeas. Blend for 3-5 minutes on low until thoroughly mixed and smooth. If this was a dip, you’d add more garbanzo bean water to ake it dippy. To keep it firmer and more sandwichey, less garbanzo water

RELATED:  Andrea’s Multi-Dimensional 4 Way Wrap

To keep it mega lowfat, brown the ground turkey in a nonstick pan, then add the vegetables and spices.  For more flavor, use up to 2 tbsp of coconut or olive oil for the browning, it will still be lowfat. Let them lightly brown together on medium heat.  Do not let the garlic burn.  When the onions are golden, add the stock and tomato sauce, cover and let simmer about 20 minutes.   Remove the lid, add the green olives and raisins and let the extra liquid evaporate.  Serve on rice or inside a tortilla.  You can also add a diced potato in with the vegetables if you like.  See ingredients etc below. Continue reading →

Did you know tht black tea contains a polyphenol which seem to interfere with the absorption of iron, so if you are already anemic this can be a problem.

Fresh berry parfait

We’re anticipating a big blow out here in Andrealand tonight. I just got back from the market where I bought fresh strawberries, seedless white grapes, bananas, raspberries, vanilla greek yogurt  and a box of Nonni limone biscotti. I’m going to make little parfaits of sliced fruit layered with the yogurt and berries to snack on.  I also bought sugar snap peas and cherry tomatoes which I’ll add to a light soup of chicken broth flavored with lemon grass and ginger, maybe one goat chili pepper, some star anise maybe add a few shrimp or piece of tilapia.  Light eating today!  I’m ending the year 11 pounds lighter than I began it.

Chicken with white wine and caper sauce

I’ve never cooked with wine, but I just made the most delicious dish using boneless skinless chicken thighs.  Cut six thighs in just bigger than bite size chunks.  Coat in a mixture of 1/2 cup each flour and bread crumbs to which you’ve added 1 tsp sea salt, 1/2 tsp black pepper, 1/2 tsp cinnamon, 1/2 tsp tarragon, 1/2 tsp cumin powder, 1 tbsp garlic powder, 1 tbsp onion powder.  Heat 2 tbsp olive oil in a saucepan and brown the chicken on both sides, just a few minutes each side at medium heat.  Add 1 cup white wine and 1/4 cup chicken broth and 1 tsp worchestershire sauce,  1 tsp dijon mustard, toss 2 springs of fresh thyme in the broth, cover and reduce to a simmer for 20 minutes.  Stir the chicken around every so often to help stir the sauce as it reduces, then add 1 tbsp capers at the end if you like them.  I do. Squeeze fresh lemon before serving.