Archives for February 2012

Eating Intentionally: Make Peace with Food

February 29, 2012 By


This year, I’m learning to Eat Intentionally, and I’ve invited you along for the ride. In January, we focused on ditching the diet mentality, and February was learning to honor our hunger.

Eating intentionally is, in the end, about having a normal relationship with food. Food was created to nourish our bodies, and it was also created for enjoyment. So often we abuse it to the extent that it does neither, and intentional eating is about getting back to that balance of food that both delights and nourishes.

That’s why principle #3 - Make Peace with Food - is so important. In the end, that’s what it’s about. You shouldn’t be in conflict with your food. Food should not control you, but neither should you control it. It’s not a domineering relationship on one side or the other.

And it’s not the enemy either. Think of food more as your ally, not your enemy. It’s not the “thing that makes you fat” - no! It’s what nourishes you, gives you energy, keeps your body’s systems running smoothly, and yes, is enjoyable.

Just think about that for a minute: food was meant to be enjoyed. Not in a gluttonous way, but as a simple pleasure. It’s a necessary fact of life, but it’s not a drudgery! Isn’t that amazing? Truly, if we don’t eat, we die, so it’s an absolute necessity. And yet, unlike other necessities of life, it’s a pleasing occupation. It’s a pleasure to sit down to a breakfast of scrambled eggs, bacon, yogurt and fruit. There’s no need to feel guilty about enjoying it, because it was given to us to enjoy.

So here’s permission to enjoy your food, especially your favorite foods. It’s not a sin to savor a piece of chocolate or laugh over a cupcake at a birthday party. Food is a way to share love, with your family, with a sick friend, or with a neighbor. Food is the centerpiece of celebration, so celebrate!

Works for Me Wednessday H2W

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Menu Plan Monday: Inspired by the Recipe Index Round-Up

February 26, 2012 By

This month in “Eating Intentionally”, we’re focusing on “honoring our hunger”. We are learning to listen to our body’s cues, and eat at the first sign of hunger.

This is our last week to practice honoring our hunger before we dive into a new principle next week. I’m doing very well with honoring my hunger, although perhaps occasionally over-doing it. I might be ready for the principle “Respect Your Fullness”!

This week, my menu came almost entirely from browsing through OrgJunkie’s Recipe Index Round-Up. It’s an incredible resource to find new blogs and fresh recipe inspiration!

Breakfasts

  • Pancake Apples
  • Sunbutter Granola Bananas
  • Sweet Potato Rice Pudding
  • Cranberry Oat Muffins
  • Chocolate Sunbutter Smoothies

Lunches

  • Leftovers
  • Freezer Stash of Non-Allergenic Foods (for Certain Little Someone)
  • Sandwiches (egg salad/nitrate and nitrite free lunchmeat) with Great Harvest Bakery Bread
  • Quinoa and Sweet Potato Cakes

Dinners

Snacks

  • Nuts, Raisins, Cranberries
  • Popcorn
  • Gingersnaps

In My Kitchen Today

  • Pumpkin
  • Gingersnaps

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Super Simple Yogurt {with a Machine}

February 23, 2012 By

Yogurt MachineLet’s set the background here: 3 years ago, I didn’t even know you could make yogurt at home. I know - dumb, right? I was totally clueless! Then I heard somebody mention making their own yogurt and I thought, “Hey! That’s cool! How do you do that?” So I started googling “make your own yogurt”, and came across a bunch of different blog posts with tutorials involving crock pots, thermometers, towels and lengthy instructions.

Um. No thank you. (Quick and Easy, remember?)

The whole thing just seemed so complicated, despite the fact that everybody said, “Oh, it’s so easy!” Okay. I’m very sorry, but I don’t believe you. Because I have found a very simple way to make yogurt, and it really is easy. Very easy.

It involves a yogurt machine, which, oddly enough, breaks all my rules about single-purpose appliances that take up space on my counter-top. I prefer all my appliances to fit neatly in my cupboard, and I also prefer them to work hard (so I don’t have to) and be skilled at multiple tasks. I make an exception for Mr. Yogurt Machine. Yes, it is totally worth it. I wouldn’t make exceptions for any other appliance but my dear friend, the yogurt maker.

My particular yogurt machine is this EuroCuisine, which I purchased on Amazon.com for about $25. Unfortunately, the price has risen since then, and the cheapest I could find was this one for $28.90. Another brand is “Deni”, and they have better prices - $20.82 for a yogurt machine similar to the Euro Cuisine . I personally have no experience with that brand, so I can’t comment on the quality, but I will say that they are rated almost as high as the Euro Cuisine by users.

Another option is a quart yogurt maker, which uses one large quart size container instead of small jars. Those tend to be more expensive, starting around $50. Here’s one by YoGourmet for $49.95.

So what’s the point of having a yogurt machine, you ask? This: it regulates the temperature of the incubating milk so you don’t have to. No fooling with different kinds of insulation - towels, crock pots, coolers, etc - to make sure the proper temperature is maintained. No need to check the temp with a thermometer. Just pour the yogurt mixture into the jars, place the lid on top, and set it going for at least 12 hours. Your job is done, and the machine does the rest!

I definitely recommend using whole milk to make your own yogurt, for lots of reasons, but at least because it will create a much better texture in the final product.

I typically use plain yogurt (usually Dannon brand) as my starter, but you can purchase starters from Cultures for Health. Typically, once you’ve made a batch of yogurt, you can use some of your own homemade yogurt as a starter for the next batch. After a few batches, you’ll want to start with a new starter again.

Easy Machine Yogurt

Ingredients

  • 4 cups whole milk
  • 2-3 TBSP plain yogurt

Instructions

  1. Heat the milk in a saucepan just until it starts to bubble around the edges. Remove from heat, and cool until it is no longer steaming (if you have a thermometer, the temperature should be 100-110F.)
  2. Pour about a cup of the heated milk into a separate container. Stir in the yogurt until it’s blended in. Stir the yogurt-milk mixture into the rest of the milk. Pour into machine containers, and place them (without their caps) into the machine. Cover with the lid and start machine.
  3. Remove the yogurt from the machine 12-18 hours later.

The actual yogurt prep is quite QUICK, although yogurt definitely takes time.

It’s definitely EASY. No question about that.

I also believe it is CHEAP, or I wouldn’t do it this way. The machine will pay for itself in a matter of months in your savings on store-bought yogurt. I’ve had mine for several years now, so it’s more than paid for itself, especially since I often use it to make non-dairy yogurts that are considerably pricy.

Making your own yogurt is very HEALTHY, and worth it for sure. Even the best store-bought yogurt has unnecessary additives and usually sweetener, too.

This post contains affiliate links. Thank you for supporting Quick and Easy, Cheap and Healthy.

 

16 Comments Filed Under: Basics, Knowledge, On My Mind Tagged With: ,

Cinnamon Pear Baked Oatmeal

February 23, 2012 By

I am honored that Nancy at Real Food Allergy Free (my new guest contributor!) asked me to share my baked oatmeal recipe on her blog. It’s a vegan-ized version of the old breakfast favorite, with a twist of fresh spices and grated pear. Delicious!

You can find the recipe for Cinnamon Pear Baked Oatmeal at Real Food, Allergy Free today.

Cast Party Wednesday

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Perfect Brown Rice… Every Time!

February 23, 2012 By

perfect rice

It’s no secret that rice and I never got along very well. It’s kind of a love-hate relationship: I love that it is cheap and healthy (at least brown rice is), but I hate that it can be so stinkin’ temperamental when it comes to cooking! It never seemed to want to behave when I cooked it, always turning out either crunchy or mushy.

I do believe I’ve conquered the beastly grain, though. I have learned the secret to rice perfection. Every time.

And no, it isn’t a rice cooker. I wish! I do not have space for a rice cooker in my apartment, nor the funds to purchase one at the moment.

Nope. The secret is this: cook it in large batches.

That’s it! Nothing fancy or earth-shattering, just a simple solution for a common problem. Love it when that happens.

I won’t even pretend to tell you exactly how or why it works better to cook rice in bulk, but it just does. Trust me; I know! For at least a decade now, I have alternately over- or under- cooked rice, and I’ve tried pretty much every trick in the book. It wasn’t until I started cooking it in large batches that I began to consistently churn out perfectly cooked rice - fluffy and just a tad chewy, no mush, no crisp.

I like to buy and cook 2 lbs at a time, but I’ve good success with 1lb bags as well. The left-over rice that you’re not going to use freezes up beautifully and can be used in casseroles, rice pudding, fried rice, soup, or even a quick pilaf.

Perfect Brown Rice

Ingredients

  • 2lbs brown rice
  • water

Instructions

  1. Pour the bag of rice into a large pot. Set the pot in the sink under the faucet, and push your forefinger down through the rice until it touches the bottom of the pot. The rice should reach to your first knuckle.
  2. Turn the water on and keep your finger firmly in place. Continue adding water until it reaches your second knuckle. Turn off the faucet and place the pot on the stove.
  3. Bring to a boil; then reduce heat to low. Cover, and allow to simmer for 40 minutes or so. Remove from heat, and allow to rest for about 5 minutes. Fluff with fork.

I don’t even bother to set a timer when the rice is cooking. I just watch for the smell - when it’s done it smells like cooked rice. Complicated, right? Just believe your nose.
Cooking 2 pounds of rice at a time is just as QUICK as cooking 1 cup of rice. Somehow it even seems quicker, but I’m not sure if that’s even possible.
It’s much EASY-er to cook a lot of rice than a little, at least in my experience.
Brown rice is a CHEAP and HEALTHY grain that will help you stretch your meals further, and fill those empty tummies.
What’s your tried-and-true method for cooking rice?
Sharing at Tastetastic Thursday, The Local Cook, Kitchen Tip Tuesdays, and…

15 Comments Filed Under: Basics, Knowledge, On My Mind, On The Table, Sides Tagged With:

Tropical Traditions Coconut Flour Review

February 20, 2012 By

Never used coconut flour before? Never heard of it, perhaps? Well, you’re not alone. I had heard of it, but never had used it before, finding it rather pricey for my taste, until Tropical Traditions sent me a bag to try.

Now I’m a big fan, and when that bag of flour is done, I’m going to be very sad! The good thing is, only half the members of this household can eat it, so we should be able to stretch it out pretty far. Maybe.

What’s so good about coconut flour?

  • For one thing, it’s not a grain, so if you’re grain-free for any reason, it’s a great flour to use.
  • And along the same lines, it’s also gluten-free (and wheat-free) if you need to avoid gluten or wheat proteins.
  • It’s delicious!
  • It’s very high in fiber, but it’s a low-carb food.
  • It’s low on the glycemic index.
  • It has a pleasant slightly sweet taste.
  • It has multiple applications and uses.
  • It is high in protein.
Tropical Traditions Coconut Flour is also organic, and has no sulfites.
So what can you do with coconut flour? Lots of things!
  • Replace up to 30% of the flour in your recipe with coconut flour to add protein and fiber to your recipe.
  • Add a spoonful to smoothies and shakes for a tasty boost of protein and fiber.
  • Use as a coating for chicken, fish, and shrimp.
  • Dissolve in a glass of water for a light coconut-flavored refreshing beverage.
  • Try some of the great coconut flour recipes at Tropical Traditions.
I personally tried two different recipes so far: Gluten-Free Baked Donut Holes and Gluten-Free Chewy Chocolate Chip Cookies. Both were very successful! Both of them I adapted by swapping some of the other ingredients for more allergy friendly ones so my Certain Little Someone could enjoy them. I was particularly amazed by the chocolate chip cookies - you would never have known they were allergen-free! And in fact, my Certain Little Someone shared them with his friends, and they all loved them! I plan to make them again very soon.
One thing you should know before you start to play around with coconut flour - it needs a lot of eggs and/or egg replacers. It just doesn’t bind together well on its own, and it’s a very thirsty flour. You will probably notice that a lot of coconut flour-based recipes make smaller portions, which helps with those tendencies.

Filed Under: In The Budget, Spend Wisely Tagged With:

Menu Plan Monday: Definitely Not Going Hungry!

February 19, 2012 By

This month in “Eating Intentionally”, we’re focusing on “honoring our hunger”. We are learning to listen to our body’s cues, and eat at the first sign of hunger.

Since I just finished my monthly grocery shopping trip, there’s no chance of anybody around here going hungry! The fridge, freezer, cupboards and pantry are bursting at the seams!

When focusing on eating when you’re hungry, there may be situations where you feel hungry all the time. That’s OK. You still need to eat when you’re hungry. I can think of at least 3 instances where you may need to eat more than usual:

  • On a special diet (not a weight-loss diet). I know when I eliminated dairy from my diet, I was starving all the time. Normally, I consume a decent amount of cheese, yogurt and milk, and when I couldn’t have those, I was just so hungry.
  • Pregnancy. After all, you are eating for two! OK, so one of the two is pretty tiny, but still. You’re responsible for nourishing two lives; it stands to reason you’re going to be hungry more than usual.
  • Breastfeeding. Same reason! Especially when you’re exclusively breastfeeding, some times it seems like your calories go in and out like a revolving door.
I’m sure there are other occasions when you might feel constantly hungry, but these three are a sure thing. So if one of these situations is the case with you, don’t sweat it if you feel like you’re constantly eating. As long as you’re making mostly healthy choices, it’s a good idea to continue listening to your hunger cues.

Breakfasts

  • Buckwheat Pancake Heart Sandwiches
  • 1-2-3 Granola!
  • Sweet Potato Rice Pudding
  • Cherry Oat Muffins
  • Chocolate Sunbutter Smoothies

Lunches

  • Leftovers
  • Freezer Stash of Non-Allergenic Foods (for Certain Little Someone)
  • Sandwiches (egg salad/nitrate and nitrite free lunchmeat) with Great Harvest Bakery Bread
  • Oat and Bean Patties
  • Quinoa and Sweet Potato Cakes

Dinners

  • Slow Cooker Cilantro Lime Chicken, Spice Roasted Carrots, Rice
  • Thai Chicken Pizza
  • Chocolate Crepes, Bacon, Bananas
  • BBQ Pork over Baked Potatoes
  • Sausage and Kale Italian Zuppa (available in our free ebook!)

Snacks

  • Nuts, Raisins, Cranberries
  • Popcorn
  • White Bean Blondies
  • Raspberry White Chocolate Brownies

In My Kitchen Today

  • Yogurt
  • White Bean Blondies
  • AF Artisan Bread
  • Raspberry White Chocolate Brownies

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The Last Sizzlin’ Soup - and a Free Gift for You!

February 17, 2012 By

Welcome back to Sizzlin’ Soups! It has been so much fun for me and Day2Day Joys, Christian Mommy Blogger, The Humbled Homemaker, Intentional by Grace, and The Purposed Heart to bring you so many different and delicious soup recipes.

If you have missed any of the soups so far, check them out by clicking below:

And now for our last featured soup, Simple and Delicious Potato Soup, from Mindy at The Purposed Heart. This basic potato soup comes together very easily and will please young and old alike. Dress it up with some fun garnishes to give it even more flavor!
Head over to The Purposed Heart to get the recipe for Simple and Delicious Potato Soup.

 

And now for the best part! We have compiled a free ebook with 12 delicious and nutritious soup recipes just for you!

Here’s a sneak peek at some of the recipe titles:

  • Santa Fe Taco Soup
  • Turkey Soup with Barley and Quinoa
  • Every-Changing Vegetable Soup
  • Chicken and Quinoa Dumplings

To thank you for your support we are ovver this ebook free to all of our subscribers! Anyone who subscribes by email or RSS to The Purposed Heart, Intentional By Grace, The Humbled Homemaker, Quick and Easy, Cheap and Healthy, Christian Mommy Blogger, or Day 2 Day Joys will get a free digital copy of this book!

If you are already a subscriber to one of the blogs mentioned above, you will automatically get a copy of Sizzlin’ Soups at the bottom of your email or RSS feed.

If you aren’t an email or RSS subscriber yet, you may sign up to receive your free copy as well. Once you subscribe a free copy of Sizzlin’ Soups will be sent to your email or RSS feeder along with the next post. Enjoy!

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Introducing a New Guest Contributor: Nancy from Real Food Allergy Free!

February 15, 2012 By

Real Food, Allergy Free is one of my favorite blogs and I’ll tell you why: it’s chock full of healthy recipes that are simple to make and inexpensive to boot. Even though they’re made with real food and allergen-free ingredients, they don’t have anything weird or require extra steps to prepare. Her Banana Chocolate Chip Oat Muffins are one of my go-to muffin recipes for my boys, and the Asian Chicken Noodle Soup was a big hit, too. I also love the emphasis on eating real food (plus allergen-free) on a budget, with regular posts alerting me to good deals on healthy, allergen-friendly food.

I am so excited to announce that Nancy, the blogger behind Real Food, Allergy Free, is going to be a regular guest contributor here at Quick and Easy Cheap and Healthy! I am really looking forward to reading her posts starting in March, and I know you’re going to love them, too.

Nancy was gracious to indulge me and answer a few questions so that we can all get to know her a little better before she jumps into posting here on a regular basis. I can totally identify with her struggle over her daughter’s eczema - when my Certain Little Someone was an infant, his eczema kept him up all. night. long. My DH and I were pretty much walking zombies. I don’t know how we made it through that time before his eczema started to heal - only by God’s grace, I’m thinking. Read on to find out more about Nancy’s family, her blog, and her cooking philosophy!

1. Tell us a little about your family.

I have the coolest family ever! My husband is a brilliant programmer with a great sense of humor. He trains in muay thai (my 5 year old calls it movie tie) and plays the drums. He loves white cake with white icing but he puts up with my oatmeal cake and sucanat icing without too much complaining. Best of all, he loves me unconditionally.
I have four children who I home school. They are completely different and gifted in their own way. I love hanging out with them (most of the time ;-))
Three of my four children have peanut allergies. My youngest has severe eczema. She was born with healthy skin, but by the time she was 6 weeks old she was covered from head to toe in angry eczema. We’ve been fighting it ever since. We have tried everything from homeopathic treatments to oral steroids. Watching her suffer has been the hardest thing I have ever had to do. The chronic itching and pain has caused her to have night terrors. Other than a few rare occasions, we haven’t had a good night sleep in 5 years.

Many who suffer with eczema have food allergies that trigger flare-ups. The foods we know Bella is allergic to are nuts, eggs, milk and wheat. We also avoid unfermented soy by choice. When people hear what she cannot eat, they often ask “What CAN she eat?” Actually, she can eat a lot!

I don’t have time or energy to cook separate meals for Bella, so I focus on cooking healthy allergy free meals that my whole family can enjoy. This is what my blog is about: real food that tastes great and happens to be allergy-free. Allergy free means free of the top 8 or most common allergens. The top 8 allergens are dairy, egg, wheat, soy, peanuts, tree nuts, fish and shellfish.

Don’t get me wrong. I am no supermom. I have nights where I pop gluten-free chicken nuggets in the oven and call it dinner. And yes, I do allow store bought allergy-friendly cookies and other treats. I just try to the best I can to keep those times limited.

2. What is one thing you wish people knew about food allergies?

A lot of parents of kids with allergies would say they wish people understood how serious food allergies are. I have been blessed in that everyone we know has taken Bella’s allergies seriously. Everyone we know has gone out of their way to make sure she stays healthy.
Maybe it is because people can literally see her suffering. Many have seen her scratch like a crazed person. They have seen her crying as she is unable to stop scratching, even while she bleeds.

I want people to know how thankful I am for them. I am thankful that they help screen her food in the church nursery. I am thankful that they pray for her. I am thankful that they order cookies and cupcakes from allergy-free bakeries and include her in their birthday parties. I am thankful that they still include her in the fun, even though she is more work.
Kids with food allergies are still kids. They don’t want to be left out because you don’t know what to feed them. Mom’s of kids with food allergies don’t expect you to know how to feed them. If you want to have a play date with my child, I am happy to bring food she can safely enjoy with your family.

3. What do you love most about blogging?

What I love most about blogging is the community it builds. I have gotten to know people all over the world that I would not have met otherwise. Dealing with food allergies or any chronic condition can make you feel isolated. It’s nice to know there are others out there who get it.
4. What are your 3 favorite blogs?

A Year of Slow Cooking is an oldie but goodie. It’s my favorite resource for crockpot meals. Just about all of the recipes are allergy-friendly and made from real food.

Healthful Pursuit is a new find for me. I love that the recipes are mostly plant based but not entirely vegetarian. Once again, this site is full of real food that is mostly allergy-free. And the photography is amazing!

I can’t leave out Chocolate Covered Katie! I am not exaggerating when I say I am a chocoholic. I love that we can eat everything she posts guilt free. Last week on my son’s birthday, we ate her cookie cake for breakfast!

5. What is your personal favorite blog post (that you’ve written) and why is it your favorite?

Definitely the post I wrote about my Grandma following her death. She was an incredible woman who influenced me greatly. I miss her so much.

6. What hobbies do you enjoy outside of blogging and social media?

I think I used to have hobbies! These days it’s all about my kids hobbies. Can I say field hockey, basketball, sewing, 4-H, piano, theater, theatre design and gymnastics?

7. What do you feel is your primary message as a blogger?

It’s a lot easier to focus on what you can eat rather than what you cannot eat. While we may not be able to shop the middle aisles of today’s grocery store, I’m not sure we should. God has provided everything we need to be healthy. Unfortunately, most of us have forgotten what real food is. Often times, when we find real food, we don’t know what to do with it. I am amazed at the people who are afraid to cook a whole chicken! I want people to know real food doesn’t have to be expensive or complicated. Sound familiar?

Thank you so much, Nancy, for introducing yourself to all of us! We look forward to getting to know you better!

And before I forget, I want to mention that Real Food Allergy Free co-hosts an Allergy-Friendly blog carnival every week on Wednesdays. If you have food sensitivities or a special diet of any kind, you’ll definitely want to check it out! It’s one of my favorite weekly link-ups. Click on the button to visit!

realfoodallergyfree

And now, let’s give Nancy a big welcome - a virtual group hug! Leave a comment for her… and come back in March for her first post!

7 Comments Filed Under: Home

Happy Valentine’s Day: Make Your Reservations at Home!

February 14, 2012 By

dining in Happy Valentine’s Day!

One of the trends I’ve noticed - and loved - this year is dining in for Valentine’s Day. Due to budget and time constraints, my husband and I have been ahead of the game for a while now. Dining in is one of our favorite ways to celebrate a special holiday - or even just to spend time together.

I’m over at Intentional by Grace today, sharing how you, too, can turn your dining room into a dining destination and enjoy a gourmet meal together on a budget.

You don’t have to be a gourmet chef to re-create a fine dining experience from your very own kitchen. All you need is a little creativity, a little planning ahead, and a little extra effort to turn the moment into a special occasion.

Pick a night when you can afford to stay up late (on the weekend, maybe) and mark it down on your calendar. When the day comes, send the kids to bed (a wee bit early if necessary) and then get busy turning your dining room into a dining destination!

So go ahead: celebrate Valentine’s Day by dining in!

Works for Me Wednessday

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