simplehealthyhomemade

Kale and Chicken Soup with Tomatoes

Posted on January 17, 2013 by simplehealthyhomemade

When you come home to bad new, the last thing on your mind is food. I have had a bit of a rough past few days, it started with my refrigerator leaking and destroying my wooden floor. And tonight I got a phone call from my mom: my dad is having emergency surgery for an aortic aneurysm. I am glad to say that at the point of me writing this, he has made it through the surgery and we are praying and hoping for his recovery. Cooking is truly the last thing on your mind when your family is not well, but eventually you do have to eat. Fortunately I had this super quick soup in the fridge, made a few days ago to ‘chicken-soup’ my panic over the floor. There’s nothing better than a soup to warm the heart and soul, when there’s nothing to do but wait…

it’s all in the lighting.. daytime

Ingredients

1/2 lb kale, chopped, big stalk removed
1 pint of cherry tomatoes OR 1 can of small diced tomatoes
1 medium onion, diced
4 cups chicken stock (I used my own frozen stock)
salt to taste
2 boneless skinless chicken breast, diced OR 2 cups leftover rotisserie chicken or roast chicken, diced OR chicken sausage or patties made into meatballs
water

…and as leftovers, in the kitchen light

Directions

Heat a little oil in your favorite soup pot (Yes I have a designated soup pot, I am a soup junkie) and cook the onion until softened and just starting to brown a bit
Add the tomatoes, the broth and 2 cups water, bring to a boil.
Season with 1 tsp salt if you used salt free homemade broth.
Add coarsely chopped kale. It might not all fit in the pot right away, push down a bit then add some more as it cooks.
Once there is more space in the soup again, and the soup is back to a boil, add the chicken breast chunks or the chicken sausage meatballs. Gently stir to move pieces around to assure they cook fully. If you are using leftover cooked chicken, just briefly add it at the end to warm up.

Posted in Bootcamp approved, dinners & main meal, frugal, quick & easy, Sides | Tagged chicken, frugal, kale, quick, soup, tomato | 3 Comments

Tilapia Fillet – Speed Cooking Dinner

Posted on January 11, 2013 by simplehealthyhomemade

A while back, apparently, I came across a post over in the German speaking world of blogs that I was going to participate in. But, as life so goes, I just now re discovered the draft of that post. So since I still think it is a great recipe and a worth while effort was pout into it, here is what was going to be my contribution to a ‘Speed Cooking Blog Event’ they held, *mumble* in March last year…

Recipes had to be able to be thrown together in 30 minutes (or the time it would a take a delivery pizza on Friday night, you know when no one feels like cooking), including chopping and slicing, premade stuff doesn’t count!

It had to be something that would make me feel good and be satisfying enough after a long day. Stir frys come to mind but since that mostly is served with rice and rice was crossed off the list, after all, unless you are really organized (and who can say that on a Friday night? usually not me, that’s why I like those Slow Cooker Friday recipes, here and here) it will take a bit longer to cook rice. Hmm, it might also be due to the fact that I usually forget the rice first, since I am busy trying to quickly cook something and therefore jump right into the chopping and other fun activities. So my take on this will be a quick one skillet Tilapia filet with greens. It’s so quick, and you don’t even have to defrost the fish first

Ready… Set… GO!

Per person you will need:

Ingredients

1 Tilapia filet, frozen*
1 handful cherry tomatoes,
1 tsp (or 2) red pepper flakes 1 tbsp butter 1 tbsp lemon juice
1 tbsp capers
2 good handfuls baby spinach

* Or other flaky white fleshed fish like flounder

Directions

Get everything ready, the heat a skillet over medium high.
Add about 1/4 cup water and bring to a boil.
Add the tomatoes and pepper flakes, then place the (still frozen) fish filet on top, cover and cook for about 5 minutes.
Add the spinach, cover again and cook just until the Tilapia flakes easily when poked with a fork.
Transfer to (preferably warmed) plate.
Keep the same skillet, remove from heat. In the same skillet add the lemon juice, capers and butter, tilt and swirl the pan until the butter is melted, season to taste with salt and pepper and drizzle over Tilapia.
Enjoy! As per my kitchen clock, start to finish: 15 minutes
As below, if your significant other for some odd reason does not like capers, you can substitute olives

Vergebt mir mal schon im Vorraus, Leute, es ist nämlich schon ein Weilchen her seit ich auf deutsch “gekocht” habe. Für die, die das interessiert, ich bin aus Basel in der Schweiz, wohne aber schon seit einger Zeit in den Vereinigten Staaten. Da ich aber an einem deutsch sprachlichen Blog Event teilzunehmen gedenke, gebe ich mir mal schön ein Bisschen Mühe und schreibe einen Teil jetzt auch ganz schön braf auf Deutsch. Die Aufgabe was ‘Speed Cooking’ etwas das inert kürzester Zeit hingezaubert werden kann (kürzestes Zeit= weniger Zeit als der Pizza Dienst braucht), etwas dass man so schnell nach einer langen Woche zusammenhauen kann. Stir-Fry habe ich gedacht, aber bin dann am Reis gescheitert. Denn, es sei denn man ist da ganz Präzise, meist braucht der Reis bei mir eben länger, warcheinlich Hauptsächlich weil ich den zuerstmal Vergesse, da ich lieber was Gutes unters Messer nehme. Ich habe aber ein super schnelles Fish Filet Rezept das glaub ich den Kriterien entspricht.

Auf die Plätze, Fertig, Los!

Pro Person braucht man:

1 Tilapia Filet*
1 handvoll Cherry Tomaten (hab das nachgeschaut:Kirsch Tomate, echt?)
1 TL rote Chilipfeffer, gemahlen,
1 EL Butter,
1 EL Zitronensaft,
1 EL Kapern,
2 handvoll junger Spinat
Salz und frisch gemahlenen Pfeffer

Loss gehts!

Alle Zutaten parat legen, Tomätchen und Spinach gegebenenfalls waschen.
In einer Sauté Pfanne 1 dl Wasser zum kochen bringen, Tomaten und Chilipfeffer dazugeben, dann das noch gefrorene Fisch Fillet darauf legen und die Pfanne zudecken.
Etwa 5 minuten köcheln lassen.
Spinat dazugeben und weitere 2-3 Minuten zugedeckt kochen, bis das Tilapia Filet gekocht ist und leicht auseinender kommt wenn man mit einer Gabel probiert.
Alles auf (vorgewärmtem) Teller beiseite stellen. Pfanne vom Herd nehmen.
In dieselbe Pfanne die Kapern, Zitronensaft und Butter geben, hin und her bewegen bis die Butter geschmolzen ist. Mit Salz und Pfeffer würzen und über den Fisch geben.
Per Küchenuhr brauchte das ganze mal 15 minuten!
Falls man mit einem nicht Kapern essenden Individuum lebt, kann man auch Oliven anstatt der Kapern brauchen, siehe Bild oben

*(oder anderes weissfleischiges Filet, man könnte auch Flunder brauchen)

We had a peanut salad on the side!

Posted in Bootcamp approved, dinners & main meal, frugal, quick & easy | Tagged 15 minute meal, flounder, quick, tilapia | Leave a comment

What to eat this week or some ways to keep on top of those healthier eating resolutions

Posted on January 7, 2013 by simplehealthyhomemade

As I mentioned (probably more than once, I sometimes repeat myself ) most people don’t eat bad because they chose to, but because they fail to plan and end up somewhere with a very empty tummy, a lot of hours past their meal time. In come the flashy fast food signs and out go the resolutions. So here to help is a little bit of a collection of more or less easy recipes to guide you through a week (or two)

Four Greens Vegetable Soup

How about starting the day right? There are two options, both quick and filling that will keep you full and satisfied until lunch. Both pack a healthy portion of protein and carbs in the form of vegetables (not what you traditionally think of as carbs, but all the cell walls, guess what they are made of? Righto!)

Zucchini Griddle Cakes

Spinach Omelette or Green Eggs

Some dinners that might come in handy:

Kale, Mushroom and Meatball Skillet can also be made with these chicken sausage patties

Lighter Asparagus Quiche for a much lighter approach on your standard quiche

Paprika Coriander Chicken with a side of cumin roasted carrots or braised Brussels sprouts

And don’t miss the Tilapia Speed Cooking Dinner (coming up this Friday) you need a frozen Tilapia fillet per person, some cherry tomatoes, capers and spinach.

And since it is the colder time of the year, how about some soup? I like the Four greens Vegetable Soup You can make a big pot at the beginning of the week, have some before each meal, bring some as a lunch with a slice of hearty bread, for that matter that makes a great lighter dinner as well. Using seasonal winter vegetables is not only healthy for you, but also good for your pocket book. Seasonal produce (and in the winter greens like kale and collards, cabbage and co. are what still grows) is more nutritious as it doesn’t travel halfway around the globe to get to you therefore losing nutrients, it’s like an hourglass, once the produce is picked, the sand (or the nutrients) are slowly running out…

And since you want to eat lighter, but don’t deprive yourself of everything, how about a healthier muffin? Super Muffins come loaded with chia seeds, flax seeds, coconut and almonds

For lunch you can either pack some leftovers from the meals above (cook accordingly) or make one of these salads in a jar at the beginning of the week and have them handy as you run out the door:

Greek Salad: try it over greens or some leftover pasta and you have a Greek Pasta Salad! Or have one of these Warm Winter Salads on hand

Happy eating!

Posted in dinners & main meal, frugal, quick & easy | Tagged frugal, recipe collection, weekly plan, what to eat | 2 Comments

Greek Salad

Posted on January 5, 2013 by simplehealthyhomemade

Quick and easy lunch to go!

Layer the flavors of summer and sun into a jar and let your ‘brown bag’ meal sweep you away to a Greek island on your lunch break!

Per 2 cup Mason Jar:

Ingredients

1/2 cucumber, peeled
1/4 red bell pepper
a 1″ by 3″ piece of feta cheese, 1/2″ thick, cut into chunks
5 or 6 olives
1/4 tomato
1 tablespoon chopped shallot
2 tablespoons white wine vinegar
1 tablespoon olive oil
1 pinch dried thyme
1 pinch dried oregano
pinch of salt
pinch of pepper
(optional) spinach or other greens

Directions

Make the dressing: dice the shallot finely. In a small bowl combine the shallot, thyme, oregano salt and pepper with the vinegar, set aside for 10 minutes,
Cut the cucumber into 4 spears, then cut into chunks.
Dice red bell pepper.
Cut the feta cheese into mouth sized pieces.
Cut the 1/4 tomato into small wedges.
Assembly: Mix in the olive oil into the vinegar mixture and layer on the bottom of your 2 cup mason jar. Followed by cucumber, bell pepper, feta cheese, olives, and tomato.
Screw on the lid and store in the fridge until ready to take along. Before eating, shake to combine dressing with the salad ingredients and either eat straight out of the jar, or invert on a plate. If desired, bring some spinach or other bagged greens along and put the jar’s contents over the greens to serve.

Posted in Bootcamp approved, dinners & main meal, frugal, quick & easy, Sides | Tagged cucumber, greek, lunch to go, olives, salad jar, tomato | 2 Comments

Happy New Year – Happy New You!

Posted on January 1, 2013 by simplehealthyhomemade

Fora of: Happy 2013 everybody! And thanks to all of you for reading my little blog. I honored and blessed that i can provide information that is interesting and relevant to you. Happy New Year!

I just quickly wanted to share some easy tips to start the year off right.
Many of you made great resolutions for the new year. You’re going to exerciseore. Or eat better. Loose weight. Run a 5k. Those are all great goals to have and i commend you for them all.
Hear i want to specifically address eating better and loosing weight( Although i prefer to refer to it as loosing body fat since that really should be the goal) While it ia great ro have longer goal, every bug journey starts with a small step and mound Everest did not get climbed in one day. What i am trying to say is prepare and above all take small steps. If you’re coming from a diet of cheeseburgers and fries (extreme example) and you decide to be super healthy and just eat really great whole food starting January 1, you are setting yourself up for failure. Sorry. But inadvertently you will slip, its a huge change! Then you end up feeling bad and get frustrated and give up as it seems all very hopeless. Do yourself a favor, don’t set yourself up for failure, no one likes to fail. Seriously. What you need to so is approach this differently. Set yourself up for success! And i am going to tell you how. First you need to approach change much more gradual. So its doable and you sent feel deprived. The way we are going to start is by replacing just one meal a day with something homemade. Something real. You know real food, whole food. Something good for you. One meal is doable and if you goof for breakfast, guess what, you still have to more chances for success! I am hoping you are going to plan a bit more than that, as truly your success depends on the planning part as much as your continued intention to change for the better. And here’s the second part of the ‘wisdom’ I’m going to impart onto you: If you fail to plan, you plan to fail. Period. Most people don’t eat unhealthy because they wanna be unhealthy, but because they get caught up in the run of life and suddenly it’s 8 pm and you’re still out and about and haven’t given dinner much thought. And now you’re starving and here’s hat convenient fast food place, or a diner, family restaurant or whatever place you pass will start looking real good right about now. But if you plan ahead, you know hat there are a few meals in your freezer and or fridge that can be heated up quickly and won’t make you felt crappy after.
So here the re-cap: Start with one meal a day. Plan it. And once that feels more natural and you’re inbthe groove work on fixing a second meal… You will also notice that you start feeling better after the good meals and that will help make you want to keep going down that path. Just don’t beat yourself up over temporary set backs. Thats all they are. Temporary. You can do this. One step at a time. So savour goals and give yourself a break. Rome wasn’t built in a day And give yourself credit for wanting to make a change. Give yourself some love for that!
Please look through the blog, there are many recipes that can be either prepared ahead, made while you’re away (slow cooker) or can be frozen ahead of time. I will also work on a weeks worth of meals in the next couple of days that you can use as a guideline or follow.
May your new year be blessed with love, happiness and light!

Posted in Uncategorized | Tagged healthy eating, resolutions | Leave a comment

White Beans with Leeks and Thyme ‘Slow Cooker Friday’ Stew or Soup

Posted on December 30, 2012 by simplehealthyhomemade

That ended up being quite a long title, but the ingredient list is all the shorter to make up for it. And yes, I realize it’s not Friday

Shorter days and all the holiday activity can leave you tired and sleepy. It’s darker earlier and after the hustle and bustle of the holidays most don’t feel like doing as much as on a sunny summer evening. Add to that the weeks of overindulgence that usually lead up to the end of the year, the lethargic feeling that comes with it and you know you really don’t want to cook at all. But luckily to your aid comes the slow cooker! After a long week of work or entertaining, you deserve to come home to a meal that’s good, good for you and won’t break the bank! Prepare in the morning and decide if you want soup or stew on your way home! (Sorry there are no picture of the soup, we were too hungry and it was dark out, but let me tell you, it was yummy)

I used a 2 qt size round cooker for this recipe. Makes 4 servings if you add some Chicken Sausage Patties on the side.

Ingredients

1/2 lb dry white beans ( I have used both baby lima and regular dried lima beans) rinsed
1 cup leeks, white and light green parts only, (from about 2 stalks) cut into rounds and cleaned well*
1 tsp salt
1/2 cube Rapunzel (no salt added) bouillon
3 sprigs thyme
4 cups water
(optional) pancetta or speck as a topping or chicken sausage patties as a side

* Leeks can trap a lot of dirt, so submerge the cut rounds in cold water and move pieces around with your hands, changing the water a couple of times if necessary until no more ‘sand’ collects on the bottom

Here served with a nice slice of 10 grain sourdough for a vegetarian dinner (resuscitate your sourdough starter in the back of the fridge, you will need it for this yummy bread, recipe coming up soon)

Directions

Rinse beans well, then layer into the slow cooker and add 3 cups of water.
Add the cleaned leeks, salt and thyme sprigs.
Turn your slow cooker to high and wait 5-6 hours until beans are fully cooked, adding water if necessary. (On low the recipe will take longer, about 8-9 hours)
When you get home, either serve as is, or add another cup of water and using a hand held blender, puree the beans and leeks until smooth, adding more water if you like a thinner soup.
Cook some chicken sausage patties until nicely browned and serve along the stew or cook a slice or two of Pancetta or Speck, crumble and top your soup with it

Posted in Bootcamp approved, corn free, dinners & main meal, frugal, gluten free, quick & easy, vegan | Tagged frugal, slow cooker, soup, stew, white beans | 6 Comments

Chicken Sausage Patties

Posted on December 30, 2012 by simplehealthyhomemade

Sausage can be a mixed bag of tricks. Store bought it often contains a lot of fat with the flavor that we all want. But if you want to control fat and sodium content, blending up your own patties (unless you know of a great source that makes chicken sausage from just breasts) is often the only choice. It’s quick and cheap and oh so versatile! Trim all visible fat from the chicken breast prior to making these.

Ingredients

1 boneless chicken breast half, coarsely chopped (1/2 to 3/4 pounds)
1 egg white
3 tablespoons scallions or onion to taste
1/2 tsp salt
1 tsp paprika, sweet
1/4 cup fresh herbs such as parsley
1/2 cup chopped bell pepper pieces, red and green (about 1/4 pepper each)
1 tsp crushed red pepper, (optional, to add some spice)

Directions

Pulse all the ingredients except the peppers in the blender until chopped, but not pasty
Stir in the pepper pieces and using a table spoon, form into 2-3″ patties.
Cook in a hot skillet until cooked through and nicely browned. (Or bake in a 375ºF oven)
Can be made in advance and frozen. When needed just pop in the microwave or defrost and heat in the toaster oven.

Serve as a side with soup or White Bean Stew with Leeks and Thyme

Posted in Bootcamp approved, corn free, gluten free, paleo, quick & easy, Sides | Tagged chicken sausage, low fat, patties | 6 Comments

simplehealthyhomemade

Kale and Chicken Soup with Tomatoes

Ingredients

Directions

Tilapia Fillet – Speed Cooking Dinner

Ingredients

Directions

Pro Person braucht man:

Loss gehts!

What to eat this week or some ways to keep on top of those healthier eating resolutions

Greek Salad

Ingredients

Directions

Happy New Year – Happy New You!

White Beans with Leeks and Thyme ‘Slow Cooker Friday’ Stew or Soup

Ingredients

Directions

Chicken Sausage Patties

Ingredients

Directions

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