Hillbilly Shepard's Pie

Let me begin by saying how much I love this recipe.  That should be a given since there are cheese and potatoes involved, but it deserves repeating.  That being said, I rarely make it because it isn't that great for you.  I got the Original Recipe here, and it was fantastic, but like I said it isn't great for you and it made A LOT, so I had to modify it.  I started out by trying to make it with gravy instead of the condensed soup- but that didn't help the nutritional value much.  Then I added veggies, but with the veggies came a request for cheese- so they kind of cancelled each other out.  Ultimately, it has evolved in to a Shepard's Pie like food...but with a lot less class.  

You will need:

30 Frozen tater tots (or 3 servings)

1/2 cup Shredded Cheese- any kind

1 pound Ground meat (I used beef, but turkey and chicken work great!)

Mixed frozen veggies, about a cup

1 packet Taco Seasoning (please buy the low sodium)

S.0.S Mix (Thank you Pinterest!)

1 skillet

1 large measuring cup

Whisk or milk frother

Square baking dish

Ignore the bread on top of the toaster- this is what happens when you leave groceries out!

Instructions:

Begin by browning the ground meat in a skillet. Make sure you break up the big chunks so you have a nice, even crumble.  Once the meat is browned, drain off the grease- or use my method of pushing all the meat to one side and sopping up the grease with some paper towels.  Classy, I know.  :)

So much easier than dumping and draining,  plus is saves another dirty dish!

After draining the meat, add in your taco seasoning, and follow the directions on the package.  You don't have to use a taco seasoning packet, you could just use the seasoning of your choice...I will never know.  Divide your meat mixture into 2 parts.  Since this is one of our monthly meal plan meals, I will be using the rest of the ground meat later in the week.  Half of it goes into our baking dish with our frozen veggies, half goes in the fridge.  If you want to use all your meat you can- but you will need to double the rest of the ingredients.

Make sure you mix the veggies and meat together so you get an even distribution

While the meat was browning, you could have started your S.O.S Mix.  If you forgot like me, start it now.  Take 1/3 of a cup of the mix and add is to 1 1/4 water  and mix well.  The directions said to use a whisk, I used my milk frother...because it works on everything! Mix until combined and the heat it until it thickens- which was about 4 minutes in the microwave, stirring every minute.  Make sure you watch it, it has a mind of it's own.  

Milk Frother!!!!

Scatter your tater tots on top of your meat and veggie mixture.  I beg of you, count out your tater tots.  There are a whole lot less tater tots in a serving than your eyes think there are.  30 tater tots, that is it.  Pour the S.0.S. Mix over the tater tots.  The S.0.S. Mix is replacing the condensed soup in the Original Recipe.  Like in the Original Recipe, you need to pour it over the tater tots.  I tried putting the tater tots on after- it's not the same.  

Delicious potatoes swimming in saucy goodness!

Sprinkle your half a cup of shredded cheese on top.  When I say half a cup, I mean a loosely packed, level 1/2 cup.  If you have tiny girl hands like me, you can probably reach in and just grab two handfuls.  Unless you know you have tiny girl hands, I would measure first.  Lots of calories and fat in cheese!

Cheese!

Cover with foil and bake at 400 degrees for 20 minutes.  Then, uncover and bake until the top is brown and bubbly.  I'd show you a picture, but I forgot, and then we ate it all.  You can imagine though.  Just think about what delicious looks like, and then add tater tots and cheese.  

Serves 4.  

Nutritional information (per serving)

Calories: 299

Carbs: 30

Fat: 14

Protein: 16.5

Fiber: 4.5

Sugar: 4.5

I admit...I had two servings yesterday.  But it was so worth it!

That's what's for dinner!

Protein Pancakes with blueberry syrup

This morning I woke up with a hankering for pancakes.  Of course, deep down I knew oatmeal would be better, so this is the best of both worlds.  These are really similar to a recipe I have posted before, but I didn't have all those ingredients so I had to make due.  Before we get started, here is the nutritional breakdown (minus the syrup).  I hate when I find a recipe online and make it, only to discover it was terrible for me when I enter it into My Fitness Pal.  

Calories: 336

Carbs: 87

Fat: 10

Protein: 26

Fiber: 14

Sugar :10

I think that is pretty good for a breakfast.  The carbs all come from rolled oats and a banana, so I feel good about them.  Same with the sugar.  I don't eat syrup (I make it for The Hubs), so I didn't calculate those calories, but you should be able to read the back of the bottle to get an idea of how many extra to add.  Okay, on the the ingredients...

You will need:

1 medium ripe banana

1 egg

1 cup rolled oats.  Not instant or quick cooking.  You shouldn't eat those anyway.

1 serving vanilla protein powder (90 calories worth if you are sticking to my calorie count)

1 tsp salt*

dash of vanilla

dash of pumpkin pie seasoning (I put this in everything!)

** Truvia to taste

Syrup of your choice

Frozen berries

Coffee grinder/blender/food processor/magic bullet type device

Cooking spray

Skillet

* a lot of recipes don't tell you to add salt when cooking with oats.  If you have ever wondered why your oatmeal never tastes right and you have attempted to add more sweetener but it still tastes flat- you need salt.  I have tried recipes without the salt, and they never turn out quite right.  1 tsp of salt isn't a lot- and it is a whole lot less sodium than you will get in processed foods.  Just add it, you will thank me.  

** I don't personally add any.  However, if this is your first adventure into these pancakes and you consume a lot of sugar in your diet, you might find these aren't as sweet as you are used to.  Personally, I would skip it, but it wont add calories, so try a packet or two.  You could also just trust me- and add more syrup if they aren't sweet enough.

Instructions:

Mash the banana with the egg.  Add in 1/2 cup of the rolled oats.  In the grinding device of your choice, grind together the remaining 1/2 cups of oats and the salt. You can skip this step, but hang close to a bathroom for about an hour after eating if you don't eat a lot oats in your diet.  Trust me.  

Mix together the banana, egg, all the oats, salt, protein powder, vanilla and pumpkin pie seasoning.  You should have something similar to regular pancake batter- just slightly chunky.  Cook in a skillet over medium heat, a few minutes per side.  You should end up with 4- 6 small pancakes.  

While the pancakes are cooking, fill a coffee mug half way full with frozen fruit.  Add just enough syrup to cover- or less.  Microwave for 30 seconds on high.  Serve over the pancakes.  Enjoy!

Hey!  The plate coordinates.  I didn't even plan that. :)

You must think I am starving!

Hey guys!  I know it has been forever since I have posted anything.  I  got super busy planning a wedding, getting married, and then life just got in the way.  So, to get back in the swing of things I am going to share my Monthly Meal plan.  I asked the Hubs to give me a list of his top favorite meals, and then I made a list.  Together we came up with a list of 25 meals plus side dishes.  When I say meals, I mean things we would eat for dinner.  Breakfast and lunch are usually on our own, so I just keep stuff around we can grab and go.  However, I do like to make dinner at night.  Lately, I have been in a rut- so the Monthly Meal Plan emerged.

With 25 meals, I have enough for Monday- Friday.  Saturday and Sundays are saved for left overs or meals out. Also, since there is just two of us a lot of these can be made once, frozen and then just defrosts when the meal repeats next month.  That is the other great thing about the meal plan- meals never repeat.  Unless it is one of those weird months that have 5 weeks (March and September?), we only eat a particular meal once a month.  Also, when I was deciding which food went where, I tried to maximize my ingredients.  For example, for week 1, we have 2 chicken meals and to ground meat meals.  So, I can buy one pack of chicken and one pack of ground meat and it all gets used.  I hate having to freeze 1 chicken breast, or throw away left over burgers because we each only eat one each.  Also, when ever possible, I try to cook meat only once and use half the next day. Okay, enough about why- here is the plan:

First, the list of foods:
The Hub's List:

Rotel Chicken Pasta
Beef Stew
White Chicken Chili
Tater tot casserole
Pork chops
BBQ
Roast Chicken
Beef Tacos
Fish

My List:


Chili
Chicken enchilada casserole
Pizza
Breakfast
Broccoli alfredo
grilled cheese/soup
chinese food
fake fried chicken

So now the Meal Plan:
Week 1:
Rotel Chicken Pasta

w/tossed salad

Chinese food w/

rice

Beef Tacos

w/ dr pepper cake

Chili

w/ corn

Pizza w/ caesar salad

Week 2:
BBQ w/

black eyed peas

Fish w/

mac and cheese

Breakfast w/

fruit

Scarborough Fair chicken w/

potatoes

3 Pepper pasta w/

Cobbler

Week 3:

Roast Chicken w/

carrots

Tater tot casserole w/

mixed veggies

Broccoli Alfredo w/

pumpkin cake

enchilada casserole w/

Pork chops w/ spinach salad

Week 4:

Beef Stew

fake fried chicken

w/ Squash

Thanksgiving sandwich

w/ Green beans

grilled cheese/soup

w/ brownie/ice cream

white chicken chili

w/ spinach

So, sometimes I list a vegetable as a reminder to get a side dish, but a lot of these are recipes I know off the top of my head and they contain a vegetable. Also, I like to include one special desert a week...'cause sometime you need a desert! I will be posting these recipes as we eat them.  I will also try to post a shopping list on Sunday's so you eat along with us!

PB&J Oatmeal

So yesterday, I tempted your palette with Cinnamon Raisin Oatmeal.  Today, I was not planning on making oatmeal again, but alas I haven't been to the store in a while...and we are out of all of our farmer's market finds...and I am super hungry.  Since I am about to go work out, and it is 100 degree's outside, I felt like the milk in a regular shake might be a bad idea.  Since I had exactly 1/2 a cup of oats left...oatmeal it is.  But I had to do something different....

You will need:
1 cup water
1/4 tsp salt
1/2 cup quick cooking oats
2 scoops Body by Vi shake mix (If you don't have this, I can tell you how to order)
1 cup frozen strawberries
1 TBSP natural peanut butter

Directions:

Bring the water, salt, and frozen strawberries to a boil.  Add the oats and shake mix, mixing until smooth.  Simmer until thickened.  Stir in the peanut butter.

I have been a Snack-asaurus all day long, and I am finally full.  If you don't dig the peanut butter (but trust me, it is good) you can leave it out and still have a yummy Strawberries and Cream Oatmeal.


That's What's For Dinner!

Purple Hull Peas...you should eat them.

As I mentioned my last blog, Jeff and I get a lot of our food from a local farm, Texas Daily Harvest.  I noticed one day they had a lot of purple hull peas.  I had no idea what purple hull peas were, and being told they were similar to black eyed peas didn't win them any points, but I was still curious.  Jeff likes black eyed peas (bleh, one of the worst foods if you ask me), and I am all about cooking what is growing now(I look at this as training for next year when we join a CSA), so if Purple Hull Peas were in season, I would give them a try.  Having no idea how to cook them, I went to the Purple Hull Pea festival website and found this recipe.  Then I  made it work with what I had.

You will need:
1 pint shelled purple hull peas
4 slices good bacon
salt
water

Directions

Rinse and drain the peas really well and remove and stems or other hitchhikers.

Dice the slices of bacon and render in a pan.  Yes, I left the bacon fat for this recipes.  But I am eating peas, let me have my bacon fat.  Once the bacon is rendered, add the drained peas, and enough water to cover the peas...plus some.  Of course, the peas float, so I don't know how you are supposed to know how much water that is.  I think I used about 4 cups.  Just make it look like the picture below:

 Boil over medium heat for about 45 minutes.  The timing is crucial.  I don't like mushy peas, but I want them cooked through.  If you boil them properly, they will be done in 45 minutes.  I would drain any excess water as opposed to letting it boil off.

Makes about 4 servings.  

That's what's for dinner!  

Trust me, you will like them.  

Heart Healthy Oat cakes

In the spirit of fiber, I have started eating a lot of oats.  I originally found this recipe in a magazine, tried it out, and was not as impressed as I hoped.  It called for 2 cups of oats, 3 egg whites, and a splash of vanilla.  It was also recommended to serve it with applesauce.  My problem with this was 1.  they were bland, 2. they were dry and super dense and 3. you ended up spending the next hour running back and forth to the bathroom.  I love fiber as much as anyone, but this was extreme.  So, I have made a few modifications to make it more humane.

You will need:

2 cups of oats, but 1 cup should be ground in a blender to resemble flour (easier on the tummy this way)

1/4 tsp of salt

3 egg whites

3 tablespoons unsweetened apple sauce.  I mean it...none of that sugary, fake stuff.  

tsp of vanilla (leave this out if you add the shake mix mentioned next)

Dash of cinnamon 

 I should point out that I have tried many variations of this recipe.  Adding 1/2 tsp baking powder to the ground oats creates more of a pancake like texture.  Also, the base recipe is not at all sweet.  If you like your foods a little sweeter, a mashed banana is a great addition.  You can also add a scoop of Body by Vi powder (mentioned in my previous blog) instead of the banana (this is my favorite).  None of these additions are required, but I recommend them if you are dealing with picky eaters.  Also, I have added the shake mix, banana (takes care of the extra egg needed in waffles), and baking powder and cooked them in a waffle iron.  Delicious!

Since Jeff loves blueberry pancakes (me, not so much) I started making blueberry syrup.  It is so easy, and you can use sugar free syrup and never notice the difference.  Start this before you cook the pancakes.

You will need:

Sugar free syrup
Frozen blueberries (you can substitute almost any frozen fruit)

Directions:

Put about half a bag of blueberries in a small saucepan.  Add 1/2 an inch of syrup.  You really don't need a lot of syrup, so don't drown the blueberries.  Cook on medium low heat about 5 minutes.

 For the oatcakes:

Grind 1 cup of oats with the salt (and baking powder and shake mix if you are adding it), mix in a bowl with the remaining ingredients.  Unless you added the mashed banana, it will not look like regular pancake mix.  Drop by spoonfuls on to a skillet.  I usually do 2 tablespoons per cake.  You may have to mush them together to get them to hold their shape.

Cook on both sides until golden brown.  If you added the banana, they will brown more evenly.

By now, your syrup will be ready.  You will know its done because it will be a nice pretty purple color.

If you live with Jeff (the Bacon-saurus), this is when you will also be taking your bacon out of the oven.  I know what you are saying "Bacon!  I thought you said this was heart healthy?"  Here is the thing about bacon.  If you buy nitrate free bacon (as you should do with all hot dogs, lunch meat, etc) you are avoiding all those horrible additives.  We get our bacon (and meat and dairy products) from a local farm .  Visit Texas Daily Harvest for more information.  Say no to stomach cancer!  Also, when you render bacon properly, A LOT of the fat goes away.  I recently read an article stating that 1 piece of rendered bacon has 2 grams of saturated fat.   Even if we each have two pieces of bacon that is only 4 grams of fat in a other wise fat free meal...you do need some fat in your diet.   We cook ours on a cooling rack, in the oven so most of the fat drips away.  We do not "boil" our bacon in a cast iron skillet on top of the stove.  I also drain the bacon on paper towels when it comes out of the oven.

Serve topped with the blueberry syrup.

That's what's for breakfast!

A lot of your fiber needs have now been met for the day, so I might skip the bean burrito for lunch...

Cinnamon Raisin Oatmeal

I am so behind in the blog, so I hope to get a few recipes uploaded soon.  Partly, I have been super busy with work, wedding planning, and a family illness...but mostly I haven't been cooking a lot.  As part of the pre-wedding slim down, Jeff and I have been doing a lot of meal replacement shakes.  Jeff prefers the Body by Vi shakes, and I do the Body by Vi shakes along and a chocolate Shakeology on days when I work out.  I bring up the shakes, because I have discovered the Body by Vi shakes make and excellent addition to a lot of other foods (great on days when you just can't drink another shake).  I like the shakes, because I feel like I get a balanced meal, and I know exactly how many calories, etc I am getting without having to keep a food diary.  As you may know, many gluten free foods are nutritionally void.  Because of this, I have tried to switch to whole oats instead of other gluten free grains.  Oats are great, but sometimes they need a little something to make them palatable.  This recipe is one of my success stories. Oh, and if you are interested in the shakes, let me know and I can direct in how to order them.

You will need:
1 cup boiling water
1/4 tsp salt
1/2 cup quick cooking oats (I keep these on hand because sometimes I grind them up to make oat flour.  I assume you could use steel cut oats, but follow those cooking instructions carefully since the are different from regular oats )
1 snack size box of raisins
2 scoops Body by Vi shake mix
1 tsp cinnamon
1/2 tsp nutmeg
dash of cloves
Splash of milk (optional)

Directions:
Bring the water and salt to a boil in a small pot.  Add the remaining ingredients, except the milk.  Stir frequently while adding the ingredients to prevent clumping.  Once there are no more lumps, allow the oatmeal to thicken, about 5 minutes.  Serve with a splash of milk.  Serves 1.

That's what's for breakfast!
I swear you will not go back to the pre packaged stuff after this.