Cindy's Salsa

We are in the midst of a CHIP Class of 56 wonderful people. Cindy from class gave me this recipe. She said it was her favorite, so I made it over the weekend.
Ingredients:

• 1 15 OZ. can Black Beans-Rinsed and drained


• 1 15 oz. can Niblet Corn-rinsed and drained


• 1 15 oz. can garbanzo beans-rinsed and drained


• 1 each-orange, green, and yellow peppers-cleaned & diced


• i cucumber- I used a seedless cucumber


• 1/2 cup red onion-chopped


• 1 bunch of cilantro-washed, dried- chopped-remove stems.
  1 teaspoon salt-I didn't use


• 1/2 cup white wine vinegar-I used garlic flavored wine vinegar, as that is what I had in the house.


• 1/8 cup EVOO- I used about 1/16 of a cup


• 3 limes juiced-about 4-6 Tablespoons


• I did add a teaspoon or so of Agave Nectar

Directions:

1. Mix vinegar, salt, oil & lime juice.


2. Pour over diced veggies.

As always it is better if it can marinade a few hours or overnight.

The Chips in the picture are Beanitos Pinto Beans and Flax Seed.
The calories are 70-sodium 55. So it fits the rule of sodium.

Enjoy!!

Verna's Taco Salad

Yesterday afternoon just before CHIP Class I made the taco mixture but did not have time to have any. I could not wait for lunch today to give it a try. It was really good.
What's great I have enough left for a few more meals.
Ingredients:

• 3-4 medium Portabella Mushrooms-chopped like hamburger.


• 1 onion-chopped


• 3 -5 cloves garlic-chopped fine


• 1 red or green pepper-chopped-optional


• 1 can Kunor's low sodium Black Beans-rinse and drained


• 1-14 oz can tomatoes


• 1 jalapeno pepper--chopped very fine-remember this gives heat to the tacos.


• 1 small can tomato paste-low sodium


• 1 Tablespoon cumin


• 1 & 1/2 teaspoons oregano


• 1 teaspoon freshly ground pepper


• 1 teaspoon chili powder


• 1 cup water


• 1/2 bunch fresh cilantro-chopped fine


• Sriracha sauce to taste- optional

• Toppings:
  Shredded greens


• cheese of choice


• Tomatoes-chopped and drained


• Black olives-sliced and rinsed


• Avocado-chopped


• Freshly chopped cilantro-optional


• Tortilla chips-low sodium


• sour cream-low sodium-optional

Directions:

1. Saute onions and portabella mushrooms.


2. Add red or green pepper with garlic.


3. Oh yes don't for get the jalapeno pepper- cook until tender, 2- 3 minutes.


4. Add all spices, and cook 2-3 more minutes.


5. Add beans, canned tomato's, tomato paste.


6. Add water and stir well.


7. Bring to a boil then reduce to a simmer.


8. Continue simmering until thickened, 20- 30 minutes.


9. Add cilantro, pepper and Sriracha Sauce to taste.

To assemble:

1. Put greens on a plate.


2. Top with taco mixture and then any toppings that you would like.


3. Crumble tortilla chips on top.

Remember the taco mixture.will taste better the second day, for flavors to marinate.

Enjoy!!

Farro-Kale Salad

This is really good. I love the nutty taste of the Farro and the Crunchy Kale.

It is quick and easy to make.
What is Farro? It is an ancient grain that European Chefs are re-discovering. It is mainly grown in Italy at this time. It is full of fiber, plus lots of protein and iron.

I found this in the natural food aisle at Festival Foods. Give it a try, I think you will really enjoy it.

Ingredients:

• 1 cup Farro


• 1 bunch kale-washed, stripped from the stem and torn into bite size pieces.


• 5-6 cloves roasted garlic.


• About 1 teaspoon low sodium Worcestershire sauce


• Freshly ground black pepper to taste


• Touch of Srirachs sauce

Directions:

1. Cook Farro according to pkg directions.


2. Add roasted garlic.


3. Add kale and cook just till kale is wilted-do not over cook.


4. Add a touch of freshly ground black pepper


5. Add worcestershire sauce and Sriracha sauce to taste.

Enjoy!!!

Rhubarb Banana Smoothie

Rhubarb! Rhubarb! and more Rhubarb!!!!
What do we as Chippers do with the rhubarb. Oh yes, I can think of lots of yummy things we can make with it---BUT that is not what we should be doing.
Anyway I decided to do a Rhubarb Smoothie which was really tasty. No not sour at all.
For the stewed Rhubarb.
Ingredients:

• 1 & 1/2 cups rhubarb-diced



• 1/4 teaspoon powdered Stevia



• 1/4 cup water



• Directions:

1. Bring to a boil, simmer until tender.



2. Refrigerate until cooled.

Ingredients:

• 1 cup stewed rhubarb



• 1 & 1/2 banana-cut into circles (without the peel) and freeze



• 1 cup Almond Milk-that is what I had in the house. But any flavor or even plain soy yogurt.



• 1/2 teaspoon lemon juice



• 1/2 teaspoon cinnamon

Directions:

1. Put ingredients in blender.



2. Blend till smooth.

I made the stewed rhubarb the night before. I probably will make a bunch of it up and freeze in needed portions.
Tomorrow I plan on doing a smoothie with rhubarb and strawberries. Also some healthy rhubarb muffins. Will post if they turn out.

Enjoy!!

Black Bean Soup with Frog Ranch Salsa

I'm sorry it is almost midnight and I decided to put this picture of the soup on my blog.
. Being so late and dark out I did not want to go out side to get some parsley or mint to put on this picture so I used celery tops. Not the best for the picture.

Anyway This recipe was on the Dish Network. The chef said it was the best he had ever had, so I decided to make it. When I was finished making it, it was so very bland that I added the Frog Ranch Salsa and some black pepper. A little Sriacha Sauce is good in this also to give it some life. After refrigerating over night it was very enjoyable.

Please leave off the celery greens. :)

Ingredients:

• 2 cups diced onions


• 2 green peppers-diced


• 6 large garlic cloves -minced fine


• 30 oz re fried beans (check last posting for the re fried bean recipe)


• 48 oz. low sodium beef broth- I used my home made vegetable broth and added 4 Herb Ox-No Sodium- Bullion)


• 3/4 cup white rice-PLEASE NO white rice-I used wild rice or brown would be good


• 1 Tablespoon Chili Powder-I added a whisker more.


• 1 teaspoon ground cumin


• 1/2 teaspoon ground allspice


• 1 teaspoon oregano

Directions:

1. In a large sprayed kettle, brown onion, green peppers, cook about 10 minutes.


2. Add garlic an cook for another minute.


3. Add remaining ingredients. Bring to a boil, reduce heat and simmer for about 30 minutes


4. Taste for seasoning and serve with garnishes.

I felt it was flat so added 1 jar of the Frog Ranch Dressing. Found at Woodmens in aisle 12.

Garnishes:

• Grated cheese of choice


• Green onions-chopped


• Cilantro-chopped


• Hot sauce


• Broken Nacho Chips


• Diced tomato


• Sour cream of choice-watch the sodium

Enjoy!! Remember soup is always better the second day or after.

Refried Beans

I made my own refried beans.
They are way lower in sodium then the beans you buy in the store. And yes they are really good.
Ingredients:

• 1/2 onion- chopped


• 1 15 oz. can low sodium pinto beans-rinsed and drained


• 1 1/2 Tablespoon tomato paste-low sodium


• 2 teaspoons chili powder


• 3/4-1 cup vegetable broth-low sodium


• Herb ox -no Sodium Chicken Bullion


• Directions:

1. Saute onion in a sprayed pan.


2. Mix all the rest of the ingredients in a food processor.


3. Add to the onions.


4. Cook mixture on medium heat until all the moisture is absorbed and the beans are thick.

Enjoy!!!

Minestrone Soup

1. 
   
   Oh My Gosh!!!!! This is so very good. It is perfect just the way it is.
   
   Ingredients:
   1 medium onion chopped


2. 3-4 garlic cloves minced or 1 teaspoon dried minced garlic


3. 2 carrots cut into slices


4. 2 stalks of celery, sliced including tops


5. 2 medium potatoes or yams, scrubbed and cut into chunks ( I used yams)


6. 2 Tablespoons chopped parsley


7. 1 45 oz. can tomato juice, low sodium


8. 1 15 oz. can Italian Stewed Tomatoes


9. 1 46 oz. can water or vegetable stock-vegetable stock will give you more flavor.


10. 1 teaspoon mixed Italian Herbs


11. 1/4 teaspoon black pepper


12. 1/3 teaspoon Mrs. Dash, Tomato Basil Garlic Seasoning


13. 1 medium zucchini diced


14. 1/2 cup whole wheat pasta shells


15. 1 can dark red kidney beans, drained and rinsed


16. 1 15 oz can great northern beans or pinto beans, drained and rinsed


17. 1-2 cups finely chopped kale, collard greens or spinach-stems removed


18. 2 tablespoons chopped fresh basil or 2 teaspoons of dried basil


19. 1 tablespoon dried parsley flake
    

Directions:
Place the onion, garlic, carrots, celery, potatoes (yams) and parsley in a large pot with the tomato juice, stewed tomatoes water or stock, Italian herbs, black pepper and Mrs. Dash seasonings. Bring to a simmer, then to a simmer, then cook and cover and cook 20 minutes, stirring occasionally.
Add the zucchini, pasta, kidney beans, chopped greens, basil and parsley flakes. Cover and simmer until the pasta is tender, about 20 minute. Remove several cups of soup, blend in a blender and return to the pot to create a thicker base. Add extra tomato juice or water if soup is to thick.

Notes from Verna's Kitchen:

I changed my mind. I would saute onions, garlic celery and carrots. There is just way more flavor if you do this. Helen and Ed brought the soup and to be honest, it was absolutely delicious just the way it was

Enjoy!!!.

Avacado Green Pea Spread

This recipe was in the Better Homes and Garden Magazine.

I had an avocado in the refrigerator that I needed to use, so decide to try this recipe.

1. Mash 2 avocados with 1 cup thawed frozen peas.


2. Add 1 Tablespoon lemon juice.
   This is the recipe in the magazine. I put the avocado, peas and lemon juice in my food processor.

• But I added 2-3 diced garlic cloves.


• Also added black pepper and Sriracha Sauce.

This is really good in sandwiches with radishes, carrots, zucchini or whatever vegetable you would like. Also makes a great dip.

Enjoy!!!!

Strawberry Oatmeal Smoothie

• I met a new friend who works at Sam's Club doing demos. She mentioned that they make this
  as one of there demo's. I made it this morning. It is quick, easy, very filling and tastes really good.
  Ingredients:
  
  
  
  
  • About 1 cup frozen strawberries
  
  
  • 6 oz. of plain yogurt-I used a blueberry yogurt as that is what I had in the house
  
  
  • 3/4 cup 1 minute oatmeal
  
  
  • 1 cup orange juice-I used fresh squeezed
  
  

  Directions:

  
  
  
  
  1. Put in the blender in order listed.
  
  
  
  2. Blend till smooth.
  
  Tip:
  
  
  

  If you put your oatmeal on top it does not mix in as well.

  
  

  I am anxious to try this with different fruit.

  
  

  How about some vanilla extract in it also.

  Enjoy
  
  
  
  

Happy Easter

He has Risen!!!!!

Celebrate this special day with family and friends, and remembering what Jesus did for you and me and how much He loves us.
.
Enjoy the food, but make good choices. Remember the people you are with are waaaaaaaaaaay more important than the food that is being served. If you eat the naughty food it will give you just a very few minutes of enjoyment and then you will feel terrible. I know I do it sometimes.

It's the people you are with today that really matter. Everything else is fleeting!

Have a Wonderful, Blessed Easter!!

The movie-We Bought a Zoo

I was told by my pain therapist that I should stay off my feet, so that they can heal.
How boring is that!!!! I am not a "off the feet person".
Anyway I am trying to be good (that is so hard for me) so I rented a must see movie this afternoon.

We Bought a Zoo .
It is based on a true story where a young father moves his family to the countryside to renovate and re-open a struggling zoo.
It's about broken hearts, struggling relationships, pain, taking chances when everything seems inpossible, adventure, 20 seconds of courage, loved ones trying to keep us in our box, and of course, finding that special person in our lives.
What more could you want in a movie!!!

The little girl in the movie is adorable!!!!!
The dad is pretty cool also. I love his personality. He treats people with respect (most of the time). I love his faithfulness, taking chances, spontaneity, and just being real.
To bad, he is way to young for me. I have kids older than him.

The zoo is still in operation in California.

Anyway, rent the movie. I am sure you will love it as much as I did. You will cry tears of sadness and tears of joy!!!

I am going to watch it again-just cause I enjoyed it and to stay off my feet.

Pineapple Quinoa Dessert

A friend borrowed me her cookbook, The Art of Cooking Quinoa by Marie Baez Kijac.

Seeing that I am on a Quinoa kick I decided to try this recipe.

Ingredients:

• 1 cup quinoa-thoroughly rinsed


• 2 cups water

Directions:

1. Put above ingredients in a 2 quart saucepan. Bring to boil and then reduce heat and continue cooking until all liquid is absorbed. That will be about 12 minutes.


2. Add:

• 1 cup vanilla or almond soy milk


• A slight 1/4 cup agave nectar


• Cook for a few more minutes.

Add:

• 1/4 teaspoon cinnamon


• 2 cups fresh diced pineapple- that is equivalent to a medium size pineapple

Add:

• 2 tablespoons corn starch mixed with 2 Tablespoons water.


• Add to mixture. Cook until thick.

Cool.

Add:

• 6 oz container plain yogurt of choice. I added pineapple yogurt.


• 1/2 teaspoon vanilla

Refrigerate for a couple of hours.

Serve in dessert containers topped with strawberries and chopped walnuts.

Enjoy!!!

Calico Baked Beans

I got this recipe from a very good friend Ed Adams. I changed the recipe some to keep the sodium down. Give them a try. They are excellent.

• Ingredients:
  1 large onion diced, microwave for 2 minutes


• 1/4 cup brown sugar or sweetener of choice


• 1/2 cup cider vinegar


• 2 T. prepared mustard (Koops Horseradish Mustard)


• 1 T. liquid smoke


• 1 T. Bulls Eye Barbecue Sauce


• 1 16 oz pkg. frozen Lima beans-or substitute black beans or garbanzo beans


• 1 can B & M vegetarian baked beans (28 oz )


• 1 can (15 oz.) dark red kidney beans, rinsed and drained


• 
  

Directions:

1. Mix all ingredients together in a large kettle. Heat 3-4 minutes or until warm.


2. Bake for 1 hour at 350 until hot and bubbly.

This recipe was modified from a Taste of Home Recipe to make vegetarian.

Comments from Verna's Test Kitchen:

1. I saute the onions in a sprayed pan rather than the microwave.


2. I used a little less of cider vinegar.


3. Roadhouse Bar-B-Que Sauce was my choice as the sodium was 86 mg.which is lower than most. I used at least 1/2 tablespoon more of the sauce-Oh yes I found it at Woodman's.


4. Also used Kuner's Black Beans (no salt added) rather than the Lima beans.


5. I doubled the recipe and put in my dutch oven kettle to cook.

These are excellent!!!

Enjoy!!!
.

Forbidden Rice with Beans and Greens

This recipe came from vegan chef Nava Atlas cookbook Wild About Greens.

This is a really tasty recipe.

• If you don't have forbidden rice use wild rice or brown rice. Serve it hot or at room temperature.


• Ingredients:


• 1 cup forbidden rice, or wild rice


• 3 cups low sodium vegetable broth


• 3 medium carrots, thinly sliced


• 3 large celery stalks, finely diced


• 4-5 scallions, white and green parts, thinly sliced


• 2 cups corn


• 1 bunch fresh kale or collard greens, stemmed and chopped


• 15 oz. can low sodium black-eyed peas, drained and rinsed


• 2 Tablespoons balsamic vinegar


• juice of 1 lemon


• 1/4 cup plus fresh dill-I used dried as that is what I had


• 1/4 cup chopped fresh parsley


• Freshly ground black pepper


• I added a few squirts of Sriracha Sauce also


• I also added 4 packets of No-sodium beef flavoring

Directions:

1. Combine rice and vegetable broth. Bring to a boil, continue simmering for about 40 minutes until all liquid is absorbed.


2. Heat a large sprayed pan. Saute scallions, celery, for a few minutes.


3. Add chopped carrots, continue sauteing a couple of minutes.


4. Add greens and corn and 1/4 cup of water.Continue cooking until greens are wilted. Just a couple of minutes.


5. Add black-eyed peas, vinegar and lemon juice. Cook for a minute or two then stir in the rice. Add Black pepper, beef seasonings and Sriracha Sauce if desired.

Enjoy!!

Quiona Breakfast

Quinoa is packed with protein, loaded with fiber and one of the most nutritious food on the planet.
Give this a try, it is very good.
Ingredients:

• 1 cup COOKED quinoa


• 1/4 cup chopped walnuts


• 1/4 cup raisins


• 1/4 cup dried fruit-cranberries, blueberries etc.


• 1/2 teaspoon cinnamon


• 1 cup Almond Milk


• 1 Tablespoon Agave Nectar-optional

Directions:

1. Combine all ingredients in a 2 quart saucepan


2. Heat on medium low heat until all liquid is absorbed.


3. Add more liquid if needed.

Enjoy!!!!