thenextmile

12 ounces of spicy chicken sausage, chopped.
1 1/4 cups fat-free milk
2 tablespoons all-purpose flour
2 cups (8 ounces) shredded sharp cheddar cheese, divided.
1 cup (4 ounces) shredded Monterey Jack cheese
1/2 cup (4 ounces)
1/3-less-fat cream cheese
1/2 teaspoon onion powder
1/4 teaspoon garlic powder
5 cups hot cooked elbow macaroni (about 8 ounces uncooked pasta)
1 green bell pepper, cut into strips
1 red bell pepper, cut into strips
1 small onion, cut into strips
2-3 handfulls of spinach

Heat a large nonstick saucepan over medium-high heat. Add sausage; sauté 4 minutes or until browned. Remove sausage from pan and saute peppers and onions until tender. Remove peppers and onions from pot. Combine milk and flour in a small bowl, stirring well with a whisk. Add milk mixture to pan; bring to a boil, stirring constantly. Reduce heat to medium. Stir in 1 cup cheddar, monterey jack and cream cheese, onion powder, and garlic salt; cook 3 minutes or until cheeses melt, stirring constantly. Stir in pasta, peppers and onions, sausage, and a few handfuls of fresh spinach. Place in 9×13 baking dish and top with 1 cup cheddar cheese. Bake for 20 minutes, or until cheese is melted. Garnish with parsley, if desired. Serve immediately. Yield 4 servings.

These are quick and easy, and chances are you already having everything at home to make them.

1 cup all-purpose flour (about 4 1/2 ounces)
1/3 cup yellow cornmeal
1/2 teaspoon baking soda
1/4 teaspoon salt
1/4 teaspoon ground ginger
3/4 cup plus 2 tablespoons sugar
6 tablespoons butter, softened
1 large egg
1 tablespoon grated lemon rind

Preparation

1. Preheat oven to 350°.2. Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour and the next 4 ingredients (through ground ginger); stir with a whisk. Combine sugar and butter in a large bowl, and beat with a mixer at medium speed until light and fluffy (about 5 minutes). Scrape sides of the bowl occasionally. Add egg; beat well. Beat in grated lemon rind. Add flour mixture to butter mixture, and beat at medium-low speed just until blended.

3. Spoon about 1 1/2 teaspoons batter 2 inches apart onto 2 parchment-lined baking sheets. Bake at 350° for 12 minutes or until lightly browned and almost firm. Remove from oven. Cool on pans for 2 minutes or until firm. Remove from pans. Cool completely on a wire rack.

Yield

3 dozen (serving size: 1 cookie)

These cupcakes are easy, and one of our favorites.  They also freeze well.  Make sure to use good cocoa powder and dark chocolate.

1 cup all-purpose flour (about 4 1/2 ounces)
1/3 cup unsweetened cocoa
1 teaspoon baking soda
1/8 teaspoon salt
2/3 cup granulated sugar
1/4 cup butter, softened
1/2 cup egg substitute
1 teaspoon vanilla
1/2 cup 1% low-fat buttermilk
1 1/4 ounces dark (70 percent cocoa) chocolate, finely chopped
2 tablespoons powdered sugar

Preparation

Preheat oven to 350°.Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, cocoa, baking soda, and salt; stir with a whisk.

Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well combined (about 3 minutes). Add egg substitute and vanilla, beating well. Add flour mixture and buttermilk alternately to granulated sugar mixture, beginning and ending with flour mixture. Fold in chocolate. Spoon batter into 12 muffin cups lined with muffin cup liners. Bake at 350° for 18 minutes or until cake springs back when touched lightly in center or until wooden pick inserted in center comes out clean. Remove from pan; cool completely on a wire rack. Sprinkle with powdered sugar just before serving.

I’ve been craving fried chicken for a few weeks now.  I refuse to go to a KFC, and thankfully we don’t have one in town anymore.  The fried chicken at my grocery store looks and smells really good, but who knows what’s in it.  So last night, Colin and I fried our own using boneless/skinless chicken breasts that we cut into strips.  We also had a couple zucchinis to use up, so I did a “fake fried” zucchini strip recipe.  Both turned out excellent, and the leftover fried chicken made for a great lunch today.

I used these recipes:

Fried Chicken

1 broiler/fryer chicken, cut into 8 pieces (I used boneless/skinless breasts and it worked well)
2 cups low fat buttermilk
2 tablespoons kosher salt
2 tablespoons Hungarian paprika
2 teaspoons garlic powder
1 teaspoon cayenne pepper
Flour, for dredging
Vegetable shortening, for frying (we used peanut oil and it worked just fine)

Place chicken pieces into a plastic container and cover with buttermilk. Cover and refrigerate for 12 to 24 hours.Melt enough shortening (over low heat) to come just 1/8-inch up the side of a 12-inch cast iron skillet or heavy fry pan. Once shortening liquefies raise heat to 325 degrees F. Do not allow oil to go over 325 degrees F.

Drain chicken in a colander. Combine salt, paprika, garlic powder, and cayenne pepper. Liberally season chicken with this mixture. Dredge chicken in flour and shake off excess.

Place chicken skin side down into the pan. Put thighs in the center, and breast and legs around the edge of the pan. The oil should come half way up the pan. Cook chicken until golden brown on each side, approximately 10 to 12 minutes per side. More importantly, the internal temperature should be right around 180 degrees. (Be careful to monitor shortening temperature every few minutes.)

Drain chicken on a rack over a sheet pan. Don’t drain by setting chicken directly on paper towels or brown paper bags. If you need to hold the chicken before serving, cover loosely with foil but avoid holding in a warm oven, especially if it?s a gas oven.

Zucchini Strips

3 large zucchini (about 1 1/2 pounds)
1 cup dry breadcrumbs
1/2 cup panko (Japanese breadcrumbs)
1/4 cup (1 ounce) grated fresh Parmesan cheese
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1/2 cup egg substitute (I just used 2 eggs)

Cooking spray

Preheat oven to 400°.

To prepare zucchini, cut 1 zucchini in half crosswise; cut each half lengthwise into 8 wedges. Repeat procedure with remaining zucchini. Combine breadcrumbs, panko, cheese, 1/2 teaspoon salt, and black pepper in a shallow dish. Dip zucchini in egg substitute; dredge in breadcrumb mixture. Place zucchini on a wire rack coated with cooking spray. Lightly coat zucchini with cooking spray. Bake at 400° for 25 minutes or until golden brown. We dipped ours in pizza sauce.

Ugh, 85 and humid.  There’s nothing like walking into your house after work and having it feel like you’re in a sauna.  And of course, most nights when it’s this hot we’d just sit outside and grill.  But I failed to have any kind of meat thawed to throw on the barbie, and it looks like it’s about to storm at any moment.

So I did have a packaged pizza crust (I know, I’m so ashamed), some pizza sauce, and a couple smoked sausages from my local butcher shop.  So I sauteed up some onion, red and green bell pepper strips and mushrooms and threw it on the pizza crust with the sausage and some cheese.  It hit the spot.

Later will be fresh raspberries with vanilla ice cream.  But with local raspberries at $5 a pint, I don’t think we’ll have too many more raspberries this season.  It’s a short season anyway.

This is by far the best banana bread recipe I’ve ever tried.  If you don’t have rum, you can probably do without it since I don’t taste it.  You could probably just substitute apple or orange juice.  And I wasn’t going to do the lime glaze, but I’m glad I did.  Enjoy.

Ingredients

2 cups all-purpose flour
3/4 teaspoon baking soda
1/2 teaspoon salt
1 cup granulated sugar
1/4 cup butter, softened
2 large eggs
1 1/2 cups mashed ripe banana (about 3 bananas)
1/4 cup plain low-fat yogurt
3 tablespoons dark rum
1/2 teaspoon vanilla extract
1/2 cup flaked sweetened coconut
Cooking spray
1 tablespoon flaked sweetened coconut
1/2 cup powdered sugar
1 1/2 tablespoons fresh lime or lemon juice

Preparation

Preheat oven to 350°.Lightly spoon the flour into dry measuring cups, and level with a knife. Combine the flour, baking soda, and salt, stirring with a whisk to combine.

Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well blended (about 1 minute). Add the eggs, 1 at a time, beating well after each addition. Add banana, yogurt, rum, and vanilla; beat until blended. Add flour mixture; beat at low speed just until moist. Stir in 1/2 cup coconut. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray; sprinkle with 1 tablespoon coconut. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool 10 minutes in pan on a wire rack; remove from pan. Combine powdered sugar and juice, stirring with a whisk; drizzle over warm bread. Cool bread completely on wire rack.

I made this recipe for the first time a couple days ago, and it’s a keeper.  I love pork tacos, especially in crunchy shells.  I served them with fresh salsa and some shredded romaine.  It makes quite a bit, so be sure to invite over some friends, or freeze the rest.

2 pounds boneless country-style pork ribs or pork shoulder (Boston butt), cut into 1 1/2-inch pieces
2 teaspoons salt
2 teaspoons ground black pepper
2 teaspoons dried oregano (preferably Mexican)
1/2 large onion, cut into 4 pieces
1 avocado, halved, pitted, sliced
Fresh cilantro sprigs
Sliced red bell peppers (optional)
Corn tortillas

Toss pork in bowl of slow cooker with salt, black pepper, and dried oregano to coat. Place onion pieces atop pork. Cover slow cooker and cook pork on low setting until meat is very tender and falling apart, about 6 hours.

Using slotted spoon, transfer pork to cutting board. Discard onion pieces. Using fingers, shred pork; transfer carnitas to platter. Place avocado slices, cilantro sprigs, and sliced red bell peppers, if desired, alongside. Wrap corn tortillas in damp kitchen towel; microwave until warm, about 1 minute. Serve carnitas with warm tortillas and tomatillo salsa.

We’ve become an on-the-go society. But the truth is, being on-the-go doesn’t always translate into a healthy lifestyle. Fast food, soda, gas station snacks, and ready to eat meals aren’t always the healthiest. But what do you do when an apple simply won’t cut it as an on-the-go meal? There are options, and with a little planning, you can easily transform your diet and make healthy choices even when your life won’t slow down. And many of these options can be found with a quick trip into the supermarket or even a gas station convenience store. Making better choices will mean more energy, less weight gain, and better health despite your no slowing down lifestyle.

There are a few main things to remember when creating on-the-go snacks. Fiber, protein, and whole grains. These three are essential to keeping your stomach satisfied, while providing enough energy to help keep you going. When possible, try to combine all three for a snack that delivers a major punch. Below are some building blocks of great on-the-go snacks.

1. Nut Butter - Chances are, you enjoyed apples with peanut butter as a kid, and believe it or not, your mom was doing something right. Apples are high in fiber, and peanut butter ads a protein boost that will help keep you full for hours. If apples aren’t your thing, try a banana or a slice of toast with a smear of peanut butter. Almond or cashew butters are also good alternatives.
2. Yogurt - Yogurt is a calcium superstar that also offers a good amount of protein. For even more protein, try Greek Yogurt, which is a little creamier than traditional yogurt. Stir in your choice of berries for a good boost of fiber. Just watch the sugar, some yogurts contain several tabelspoons.
3. Whole Grain Bread - Whole grains help keep your blood pressure levels steady and also offers a lot of fiber. Be sure to choose whole grain bread, meaning the entire grain was used. Top with some cheese or nut butter. And believe it or not, a good old pb&j can be a great on the go snack!
4. Cheese Cheese, while enjoyed in moderation, can be a great component of a healthy, on-the-go snack. Cheese is high in calcium and protein, and the fat will help keep you full. But be sure to stick with just a serving, and combine it with some whole grain crackers or fruit for a dose of fiber. String cheese is a great lower-fat option and can be found in many convenience stores.
5. Sushi Ok, so you may be thinking sushi is more of a meal. But who says you can’t enjoy just a few pieces between meals? Sushi is a great option for those on the go. The protein in the seafood will help keep you going even when your next meal is a few hours off.
6. Eggs Eggs are a protein powerhouse. If you have a little time before you head out of the house, boil up a couple eggs and keep them in the shell until you’re ready to eat them. And don’t avoid the yolks they contain most of the egg’s nutrients and the fat will help keep you satisfied.
7. Lean Meats Sometimes, you just have to let the deli counter be your guide. Lean cuts such as turkey, chicken and roast beef combined in a whole grain tortilla or on a slice of bread are great options for those who are time-rushed. Be sure to stick to lower sodium options.
8. Tuna Kits What a great invention! Tuna, mayo, and cracks in a read-to-go package. In about 30 seconds, you have a great go to snack.
9. Cereal Who doesn’t like cereal? And these days, there are more options when it comes to whole grain varieties that actually taste great. Fiber One makes an excellent caramel crunch cereal that is a great finger food. It also provides about 30% of your daily fiber needs.
10. Cereal Bars Cereal bars have come a long way. These days, there are plenty of whole grain options that may also contain a dose of dried fruit. But beware, not all cereal bars are created equal some are just candy bars in disguise. Watch the sugar content to help keep your blood sugar levels in check.

I went on a bit of a summer fruit buying spree yesterday.  There’s nothing better than Michigan produce in the summer, and one highlight for me each year is strawberries, blueberries, raspberries and sweet cherries.  While I wasn’t able to get my hands on any raspberries yet (hopefully tomorrow or next week), I brought home 8 quarts of strawberries, 10 lbs. of blueberries and a few quarts of sweet cherries yesterday.  And I’m sure more of each will be on the way.

One of my favorite recipes this time of year is for Strawberry Shortcake.  I found this recipe a couple years ago, and it’s not only easy, but also makes the best tasting shortcakes I’ve ever had.  And if you are fortunate enough to have really great strawberries, you really don’t even need to sugar them or mix in the orange juice.  Enjoy.

3 1/2 cups halved strawberries, divided
1/3 cup sugar
1/3 cup orange juice
2 teaspoons vanilla extract
1 teaspoon lemon juice
1 1/4 cups all-purpose flour
3 tablespoons sugar
1 teaspoon baking powder
1/4 teaspoon baking soda
1/8 teaspoon salt
3 tablespoons chilled stick margarine or butter, cut into small pieces
1/2 cup low-fat buttermilk
Cooking spray
6 tablespoons frozen reduced-calorie whipped topping, thawed
Whole strawberries (optional)

Preparation

Combine 1 cup strawberry halves, 1/3 cup sugar, orange juice, vanilla, and lemon juice in a bowl, and mash with a potato masher. Stir in 2 1/2 cups strawberry halves. Cover and chill.Preheat oven to 425°.

Lightly spoon flour into dry measuring cups; level with a knife. Combine flour, 3 tablespoons sugar, baking powder, baking soda, and salt in a bowl; cut in margarine with a pastry blender or 2 knives until mixture resembles coarse meal. Add buttermilk, stirring just until moist (dough will be sticky).

Turn dough out onto a lightly floured surface, and knead lightly 4 times with floured hands. Pat dough into a 6 x 4-inch rectangle. Cut dough into 6 squares. Place 1 inch apart on a baking sheet coated with cooking spray. Bake at 425° for 12 minutes. Cool on a wire rack.

Split shortcakes in half horizontally using a serrated knife; place each bottom half on a dessert plate. Spoon 1/4 cup strawberry mixture over each bottom half. Top with shortcake tops; spoon 1/4 cup strawberry mixture over each top. Top each serving with 1 tablespoon whipped topping; garnish with whole strawberries, if desired.

I love falafel.  And you know my love of Mexican food.  So sometimes I like to combine the too.  For those that don’t know (mom), falafel is a traditional Middle Eastern sandwich made of chickepeas that are mashed into patties, fried, and served in pita bread with a cucumber-mint yogurt sauce.  They’re very tasty.  These falafels are a Southwest version, and I serve it with some easy gucamole.  Sometimes I serve them in pita bread or on a whole grain bun, but most times I just serve without the bread.  I top them with lettuce and diced tomato.  Salsa would be good as well.

Patties:
1 (15-ounce) can pinto beans, rinsed and drained
1/2 cup (2 ounces) shredded Monterey Jack cheese
1/4 cup finely crushed baked tortilla chips (about 3/4 ounce)
2 tablespoons finely chopped green onions
1 tablespoon finely chopped cilantro
1/8 teaspoon ground cumin
1 large egg white
1 1/2 teaspoons canola oil

Quick Gucamole:

2 mashed and peeled avocados

1 tomato, chopped
1 tablespoon finely chopped red onion
2 -3 tablespoons fat-free sour cream
1 teaspoon fresh lime juice
1/8 teaspoon salt

2 (6-inch) pitas, each cut in half crosswise

1.  To prepare patties, place pinto beans in a medium bowl; partially mash with a fork. Add Monterey Jack cheese and next 5 ingredients (through egg white); stir until well combined. Form into 4 (1/2-inch-thick) oval patties.2.  Heat canola oil in a large nonstick skillet over medium-high heat. Add patties; cook 3 minutes on each side or until patties are browned and thoroughly heated.

3.  To prepare spread, while patties cook, combine the avocado, plum tomato, red onion, sour cream, lime juice, and salt. Place 1 patty in each pita half. Spread about 2 tablespoons avocado spread over patty in each pita half.

Now, if only the humidity would go away.  It was 80 degrees with 90% humidity at 2:15 this afternoon when I headed out for a 5 mile run.  By a mile and a half, I had sweet dripping off my face and onto my arm.  Gross.  I did finish the  5 miles, then I enjoyed a 2 mile walk at the end.  The walk felt great since it was into a strong wind coming off the lake.