My husband loves granola on his yogurt in the morning. And since I had bought a package of organic coconut flakes for an Ambrosia salad recipe I recently made, I decided to use them in his granola. The organic flakes taste really natural and fresh. They are unsweetened, have no sulfates or preservatives and 0g trans fat. Plus, you can refrigerate or freeze them for later use. I found them at Whole Foods Market.

I have a silicone baking sheet I put on my metal baking sheets and use for so many baking recipes – cookies, biscuits, granola, roasted veggies, etc. No need to butter the baking sheet or use a spray and no rushing to the store to buy parchment paper. This inexpensive kitchen tool is well worth it.

Ingredients:

• 3 cups rolled oats -
  no instant oatmeal
• 1/4 cup whole wheat flour
• 3/4 cup sliced or chopped almonds
• 1/2 t cinnamon
• 1/4 cup organic agave nectar -
  C&H has it
• 1/4 cup honey -
  organic and local if possible
• 1/3 cup Safflower or Sunflower oil
• 1 t vanilla
• 1/2 cup cranberries and 1/2 cup raisins

Directions

Preheat oven to 300 degrees

Mix oats, flour,coconut, cinnamon, and almonds in a medium sized bowl.

Mix agave syrup, honey, oil and vanilla in a separate bowl.

Combine the oat mixture to the  syrup  mixture and stir until evenly coated.

Place the silicone pad in the baking sheet and pour the mixture onto silicon pad and spread evenly.

Bake for 30 minutes, stir and bake for another 20 to 30 minutes depending on the preferred crispness. Watch carefully, so granola doesn’t burn. It can go from crunchy to burned in 2 minutes.

Pour the baked mix into a bowl and add in cranberries and raisins.  Let cool stirring occasionally and store in airtight container.

Experiment and try other spices you have on hand or different kinds of nuts.

Enjoy!
Sandy

I was not going to be a slave in the kitchen and miss the football game, so I put together this recipe for chili from ingredients I had on hand in the cupboard and freezer. My husband and I tasted the chili several times during the cooking process and added more seasoning till it was just right.  Love when a plan comes together.

There a a couple of ingredients that you probably don’t have, but experiment. It’s fun!

I was going to repeat it for the Super Bowl, but unfortunately that’s not going to happen now. 49er fans will have to wait for next year.

I used my 4 Qt Dutch oven and this recipe makes enough for 4 people, 2 servings each.

Ingredients:

• 1 1/2 lbs ground turkey
• 3 15 1/2 oz cans beans (white, black, pinto) rinsed
• 2 T mild roasted chili pepper powder from New Mexico (picked this up at a local Farmer’s Market)
• 1/2 t pepper flakes
• 1 1/2 t garlic powder
• 1 t ground cumin
• 2 T dried Basil leaves
• 1 t  dried Oregano leaves
• 1/2 cup Sweet Vermouth (can you belive that?)
• 1 1/2 cups chicken both
• 3 T Habenero Olive juice
  (Terry picked up these olives at a Farmer’s Market and they are hot)
• salt and pepper to taste

Toppings:

• plain yogurt (didn’t have sour cream)
• shredded Pepper Jack cheese
• sliced green onions
• salsa
• chopped cilantro

Directions:

Brown turkey in Dutch Oven sprayed with pam. Add rest of ingredients and simmer for as long as you want. If you like your chili thick, simmer at a little higher temperature or for a longer length of time. This is not a hot, hot chili, but has lots of flavor and depth.

Now it’s time for you to experiment. As Iron Chef Michael Simon said the other day on one of his new shows, The Chew, “recipes are a guide, a source of inspiration to be reinterpreted by the cook.

Do you love the taste of smoked foods, but don’t have room for a traditional outdoor smoker? Don’t despair! A Camerons indoor, stovetop smoker is the answer to your dilemma, and it’s a very affordable kitchen accessory that you’ll find you use over and over throughout the year.

So, what is a stovetop smoker? It’s a stainless steel “cook box” with a tight-fitting lid that you can use to add a smoky taste to food right in your kitchen. The smoker comes with a drip tray and wire rack, along with an assortment of wood chips for smoking. To use the smoker, you simply add wood chips to the bottom of the smoker, place the drip tray over the chips, place the wire rack on top of that, and place your food on the wire rack. Heat up the smoker over two burners on your stove, and when the chips start to smoke, close the lid, and seal the smoker, cooking until your food is done. It’s that simple.

The entire smoker and its accessories are dishwasher safe, and it’s big enough to cook a half dozen chicken breasts, a salmon fillet and vegetables, or a rack of ribs, and you can even use it for larger roasts and items by using tin foil as an oversized lid. Some smoke may sometimes escape from the smoker while you’re cooking, but any good kitchen exhaust system will more than take care of that.

You can use the stovetop smoker on the barbecue grill, too, and they’re great for camping and RVing, too, because they’re portable and the handles fold flat for storage. Even better, you can fill the bottom of the smoker with water or another liquid, and use it as a steamer as well as a smoker, so you get more bang for your buck when you buy a Camerons stovetop smoker.

Camerons has been making these smokers for decades, and even chefs like Emeril LaGasse endorse them and use them in their cooking shows. The smoker uses a hot smoking technique that cooks food quickly and retains the moisture in the food, so you don’t have to add a lot of fats or sauces to keep your meat and vegetables tender and juicy, and that means lower calories for you and your family.

Stovetop smokers are easy to use, clean, and give excellent results, and they are one of the most inexpensive kitchen accessories, so just about everyone can afford at least one or two.

Once you start indoor smoking, you’ll learn that just about anything tastes a little better with a smoky flavor, from seafood to meats, veggies, and other side dishes. So, try a Camerons stovetop smoker when you’re craving smoked food, and put those cravings to rest!

By the time we’ve faffed about the turkey, decided on starters and desserts and bought enough cheese to feed Wallace and Gromit for a year, we lose sight of the pairings of the Christmas feast and decide that a boil or roast is enough to make the dish stand out.

However with a little knowledge on pairings of veg with herbs, the vegetables can stand alone as a stand out dish, and make a good meal gorgeous!

These tips have been tried, tested and invented by Martina Mercer. Not just at Christmas time but all year round, ensuring that Christmas feast is fool proof and fit enough for any king (or mother in law).

Parsnips

We all love a good roast parsnip; however there are other ways to skin a cat. A parsnip puree is the perfect side for those who hate bread sauce giving the perfect consistency that bread sauce lovers enjoy, with a unique taste that will lift that turkey.

If you still love a good roast parsnip, pair it with rosemary, and add honey ten minutes before the end of cooking time. If your larder is free of honey, don’t despair, a little Martina Mercer tip is to use golden syrup instead. It works just as well, as even pleases some guests more. They never need know your secret.

Roast Potatoes

Hassle back potatoes have to be the ultimate roast. Put slits in each potato and roast in butter, goose fat or oil if you’re feeling healthy. If a richer roast is preferred with the butter be sure to add a little olive oil to the mix, this will ensure the butter doesn’t burn and will give more fluency enabling the herbs to penetrate. Lavender is the perfect pairing for potatoes. Not only will this look amazing on the plate, it also adds a delicate perfume that cuts through the richness of the other sides. However, for the more traditional of diners, garlic and chives will blend well with stuffing.

Carrots

A strange combination that works well with carrots is coriander. Although many enjoy the delights of coriander and carrot soup, few think of adding this herb to their Christmas feast. Fresh coriander is best as ground can leave a gritty taste if roasting, or a sandy texture if boiling. The coriander can be removed at the end, so no secrets are given away, however with a touch of fresh orange juice and a few leaves, these orange delights will sing in the mouth.

Brussel Sprouts      

Hated by children across the globe many chefs have tried and failed to jazz up the humble brussel sprout when really all that is needed is some freshly cut parsley and a little butter and salt. Adding crispy bacon will counteract the moisture that sprouts seem to absorb, and for an extra flourish pancetta, fresh not cooked, will give a richer taste.

Don’t score the sprouts, an old wives tale this makes for a soggy sprout indeed. Instead simply peel and trim, steam not boil, and finish with a sprinkle of parsley.

This was a guest post by Martina Mercer for Lavenderworld.co.uk. Lavenderworld aims to provide a wide range of products including herb plants and essential oils.

This one pot meal, that will certainly save you on your cleaning up time, is a delicious dish that originated in New Orleans decades ago. It is a Creole dish and all that means is that its ancestry is rooted in French, Spanish and even Greek styles of cooking. It is a Southern recipe and as such it has been mostly popular in that region. However, over the past few years, Jambalaya’s popularity has risen as it truly is a delightful meal.

Ingredients

For each successful meal you have to ensure that you have the required ingredients. For this Jambalaya recipe, the ingredients needed are:

• 2 tbsp Vegetable oil
• 4 chicken breast fillets, skinned and cut into chunks
• 1lb of cooked spicy sausage, sliced (a spicy turkey sausage can be substituted)
• 1 large onion
• 2 stalks of celery, chopped
• 2 green peppers, chopped and seeded
• 3 cloves of garlic, crushed
• 1 cup of canned tomatoes
• 2 cups of chicken stock
• 1 tsp of cayenne pepper
• A sprig of fresh thyme
• 2 pieces of parsley
• 1 bay leaf
• 1 2/3 cups rice
• 4 stalks of green onion
• Salt and black pepper

Preparation

Now that you have all these ingredients it’s time to make Jambalaya. Heat the oil in a heavy based frying pan. Afterwards add the chicken and the sliced sausage and cook until browned. When this is done add the remaining ingredients, excluding the rice, salt and black pepper. Stir the pan constantly and bring it to a boil. When this has been achieved add the rice to the mixture and add a dash of salt and black pepper to taste. When the liquid is once again at a boil reduce the heat and let it simmer for 10 minutes. Afterwards remove the pan from the heat and set aside and let it continue to cook on its own for the next 20 minutes.

Plating

You’ve just created a wonderful meal and after it is finished you can just remove the bay leaf and add extra green onions if you desire. Plate the jambalaya in a large bowl and serve hot and your family will be impressed by the delicious and flavourful meal that you have created for them. In no time the dish will become a family favourite and making Jambalaya will become second nature to you.

Author’s Bio:
Guest Contributor Christa Blair has the best Jambalaya recipe. She enjoys writing “how to cook” articles and recipes.

Having the right well-designed, sharp knife for the job at hand saves both time and effort—and makes chopping and slicing much safer!

There are basic knife sets that usually come with a storage block and has four or five different knives (of course there larger sets with 10 or 15 items) and a sharpening steel.  If considering a set, choose one with fewer knives with a selection that you will use frequently.  The large sets often include a number of items that are of marginal use.

When selecting your knives, pick up an individual knife: The handle and blade should not wiggle, and the knife should feel balanced and proportioned to your hand. Also note how the handle feels—you should be able to grip it easily and securely.

Look for high-carbon, stainless steel blades; these retain sharpness, resist rusting, and keep their satin finish longer. Plain carbon-steel blades will stay sharp, but are prone to discolor and rust. Stainless steel, on the other hand, will not rust.  It is important to keep you knives sharp—not a problem provided you have a good sharpening device.

In the last few years, specialty knives using exotic materials have been introduced including ceramic knives that can be exceptional sharp and unique plastics that are useful for cutting cheese and other difficult items.  These can be useful additions.

Start off your cutlery collection with these basic knives and accessories:

Chef’s or cook’s knife: Usually 6 to 10 inches long, this is the knife for chopping a variety of foods. Having the right blade length is key; it should correspond to the height of the user (taller cooks may want a 10 inch blade). Another factor: The blade should be wide enough so that when its bottom edge is against the cutting board, the user’s knuckles don’t touch the counter.

Slicing or carving knife: Most cooks opt for a 10 inch blade for easily carving meat and poultry into thin slices—or even for cutting into cakes and chunks of cheese. A long flexible option of the carving knife works well for carving larger items such as ham or turkey.

Boning knife: The narrow, flexible curved blade on this implement is ideal for cutting around bones in meat, fish and poultry.

Paring knife or peeling knife: Used for peeling and cleaning vegetables and fruit, a paring knife usually has a short, 3 to 5 inch blade.

Utility knife: Typically a 5 or 6 inch blade, this is one of the most versatile and frequently used knives in the kitchen.

Bread knife: Used for cutting into foods with a tough or crusty surface and a soft center. It has a long serrated blade.
You should consider some useful items to complement your knives.

Sharpening steel: A couple of swipes along the surface of this long rod after each use will usually keep knives in top shape. Follow the manufacturer’s directions for sharpening your knives.

Carving fork: A two-pronged implement used for securely anchoring large pieces of meat or poultry while you slice and serve them. Roast beef, anyone?

Kitchen shears: Two pairs of scissors come in handy in the kitchen. Use one pair exclusively for snipping non-food items, such as string and plastic packaging. You’ll want the other pair (that you carefully wash and dry after every use) for food-related tasks, such as cutting apart pieces of chicken.

Not always included in consideration for kitchen knifes but very useful to have are steak knives.  Consider a set of at least six knives—these are a must-have accessory—and are a complement for your individual place settings.

The shapes of knives are also changing due to the influence of oriental chefs.  Santoku, Deba, Nikiri and clever shaped chef’s knives are all becoming much more popular.  Fissler has combined German craftsmanship with Japanese artistry for their recently announced Profession and Perfection lines of quality knives.  They have a finer edge and stay sharper longer than most of their counterparts.

Quality knives will last for decades.  So make your selection from the quality manufactures and keep you knives sharp.  They will make your tasks around the kitchen much easier and quicker.

While everyone seems to ask what pots and pan do I need for a fully functioning kitchen.  There are a lot fewer questions about small appliances.  These are the useful tools that make tasks in the kitchen much easier.  Some are quite versatile and have multiple purposes while others are pretty specific in what they do.

A well equipped kitchen will have those appliances that do the task that come up most frequently.  Then you have to ask if you really need some of the special purpose appliances.  As an example, the bread machine is great if you are making bread frequently for dinner, lunches and special occasions.  But if you have an eating pattern that avoids bread as a rule, it is not of much use.

So start with the basic tools needed the most and as you expand to a wider range of recipes, add those unique purpose appliances.

Here is a list of some options.

Small Appliances

Small appliances are nifty devices guaranteed to save time and storage space and make your life a lot easier, whether you’re chopping up vegetables or making a batch of brownies.

Electric mixer: These appliances come in both upright (stand) and handheld versions and are great for easy quick cakes or cookies. It can also make quiche, whipped potatoes, whipped cream and wide array of things that require mixing ingredients together completely. If you cook and bake frequently and have enough counter space, choose the more powerful stand mixer. However, the handheld versions are great for smaller task such as waffles, cakes or sauces.

Hand blender: This compact appliance (not to be confused with the handheld mixer) is the ultimate in convenience for blending hot or cold ingredients.  You simply immerse it into a stock pot to purée ingredients for that tomato basil soup or lower it into a glass filled with ice cream and milk for a mess-free milkshake

Blender: Generally used for liquids, this is one device you won’t want to do without. Though the blender is best known for serving up frozen cocktails, you can also make homemade tomato sauce, purée a vegetable soup, or shake up a healthy fruit smoothie in this multiuse appliance. It has been featured in the YouTube videos “Will it Blend” where most anything was stuff into the blender to determine if it could be broken down into a consistent mix.

Food processor:  Some people believe the food processor can to the tasks of all the items above. While it can do most of those things, it is aimed more at the more difficult tasks such as shredding and slicing meats and for chopping vegetables, a food processor allows you to whip up meals in a flash. Some of these time-savers also grate cheese, blend peanut butter and mix bread dough.  There is a wide range of sizes from the large deluxe models down to small mini choppers that are good for chopping nuts or spices.

Coffee/cappuccino maker: The coffee maker of yesterday has been replaced with a multifunction machine.  Today’s models allow you to serve up coffee, espresso and cappuccino with ease. High-tech features, such as a programmable timer, will allow you to wake up to the stimulating smell of fresh morning brew. There are even versions that grind fresh beans and brew the coffee all in one.  The new single serving modules provide individualized selection of coffee for the true coffee connoisseur.

Pressure Cooker: Today’s versions are completely safe (no exploding tops like in the last generation) and great for whipping up one-pot meals in a matter of minutes.  Vegetables are done in short order.  Even roasts can be prepared in minutes and the results are fantastic.  These are being featured more and more on cooking shows such as Iron Chef.

Slow cooker: Prepare your ingredients in the morning; put them into this plug-in appliance and it will safely cook your meal at low heat for hours. The latest models provide much more versatility for a wide range of recipe. Perfect for entertaining, some models even come with a sporty nylon carrying case for taking on the road.

Toaster/toaster oven: Toaster or Panini grill or toaster over.  Lots of choices are available from basic toasted bread and bagels to a wider range used for making grilled-cheese sandwiches, broiled hors d’oeuvres and even frying burgers. Select the style the fits your activities best.

Microwave: Most homes now days have the microwave built in but it is included as a good microwave allows you to cook meals quickly (not just reheat them), and defrost frozen foods. Look for features that simplify the process and make things even faster, like a rotating table for even heating. Programmable settings will allow you to touch a single preset control to cook specific foods, such as potatoes, bacon and popcorn.

Indoor barbecue: Long for the taste of grilled foods year-round? Try a smokeless indoor barbecue to sear meats and other foods quickly. Great for entertaining, you can set one up right on your countertop and wow your guests with yummy kebabs.

Juicer: Health-conscious couples love this appliance (the juice made from a juicer is packed with nutrients)—it separates liquids from solids (or pulp) and filters out seeds. A manual version is best for smooth, old-fashioned orange juice. If you want both vegetable (like a beet-carrot-celery combo) and fruit juices, register for an electric juice extractor with a citrus attachment.

Pasta maker: Just pull out this appliance and mix together the ingredients you’ll need for soft, fresh pasta. Most pasta makers include a number of attachments for a variety of noodle shapes. While there is nothing quite like fresh pasta that goes from the counter top to the boiling water, be sure that you have the patients to use it.

Bread machine: Pour in the ingredients, push some buttons, wait a few hours for the “done” signal and you’ll have a fresh golden-brown loaf. Most bread machines also make pizza dough and sweet rolls as well. If you use a lot of bread, fresh made bread it a better choice.

So there is a list of options.  You can spend a great deal on appliances and they are useful.  But if they are just going to sit on the shelf for months untouched (which is the case with the two juicers we have), then they are a waste of money and shelf space.  Get the items you will use frequently and use the old fashioned way to do the rest.

If you are starting a new kitchen or just verifying your inventory of tools for your kitchen, having a basic understanding of cookware is essential. A well stocked kitchen should have all of the basics items and then expand from there based on your style of cooking and where you like to experiment.

Not all cooks will want the same tools. Cooks who are more into one dish and quick meals will want skillets and pans that meant for those uses. While cooks who are more comfortable with complex dishes will need a different array of tools and people who like to bake their own bread and desserts will like yet a different group. So what your kitchen needs is a personal choice. But there are a wide assortment of shapes and sizes to pick from.

Cookware Shapes

Unless you really have no idea what you may need, don’t purchase a starter set of cookware to begin with. While buying pots and pans individually can cost a lot more, you probably will get items you will not use much. Start with just a few basic items – skillet, sauce pan and Dutch over. Then, over time, add other items that you feel you’ll use.

Casserole/Dutch oven: This large (usually 3 or 4-quart), heavy, practical pot can be used for cooking both on the stove top and in the oven. It usually has two handles, and when covered easily simmers, stews or bakes. This can be the work horse for most kitchens.

Skillet: A wide pan with sloped 2-inch sides, it fries and sautés rapidly. It’s helpful to start with two different sizes of skillets or omelet pans – 8” and 11”. Skillets range from 6” to 16” or bigger. Having one skillet with nonstick coating for eggs and omelets is recommended.

Saucepan: These deep and wide pans heat liquids, such as sauces and stocks, and foods like hot cereal, rice and frozen veggies. Start your kitchen with 1 and 3 quart covered saucepans to cook up various dishes and add other sizes as you need them.

Sauté pan: Similar in function to the skillet, this nifty cooker has short sides and a high handle that’s easier to work with. Use these as an alternative to skillets to start and they can be more versatile.

Stockpot: The largest pot (6 or 12 quart) in the kitchen, it’s ideal for cooking up big batches of chili, soups or stews and boiling the water for pasta. Be sure to get on with the insert for quick draining. Suggestion is to start with a smaller stockpot that is bigger than your largest saucepan and then determine if you need the bigger size for your family’s needs.

Wok or stir-fry pan: A deep, round pan that allows you to push quickly cooked ingredients, such as delicate vegetables, to its cooler sides, while cooking other foods, like meat, in its super-hot center. If you are at all into stir fry or oriental dishes, this is a must. You can use this in place of a second or large skillet.

Butter warmer: A very small (usually 1/2-quart) saucepan, often with a pouring spout, that quickly melts butter and heats small amounts of sauces or other foods. These are handy for a number of application including warming syrup for waffles but can be considered as a non-essential item.

A starter kitchen may have only 4 or 5 items for cooking but as the chefwannabee grows in experience and skills today’s kitchen will have 10 or 12 items that are used frequently. Some of these items, such as the Dutch oven. Wok and 11” skillet, will become everyday essential tools and these will be complemented with cookware for special items or occasions.

Around this time of year many have conflicting emotions.  Do I spend to make everyone happy or do I save to keep my budget from being busted?  It is easier to spend and this has been the habit of many families over the years.  But what is it that holds people back from achieving a less expensive Christmas?  What are the feelings that come to the surface as they ponder the alternatives?

Most everyone likes to stay within their budget and save money, but, somehow the idea of doing so during Christmastime seems to be way more difficult and we spend so that the bills received after the holiday are painful.

Here are some myths about an inexpensive Christmas and reasons why you should ignore them.

1. Buy the best or people will think you are cheap.

Being smart about spending is not a bad thing. In fact, many of your friends and family may even be relieved. They are probably trying to spend less and save more, too. It is not about being cheap or working the aisles of the Dollar store. Don’t spend the time to buy a bunch of cheap stuff. Rather, get the best you can afford and search for deals.  Buy good quality no matter the price-range.  It doesn’t matter if you reduced your budget by $10 or $20 a person, buy the best you can.

2. You’ll feel guilty.

This is a self imposed feeling so this shouldn’t exist.  Christmas is not about who spends the most money or buys the most extravagant gift. It is about caring and sharing. Besides, you will avoid those guilt feeling in January when your credit card statements arrive with balances you can afford.  In fact, that feeling of satisfaction you get when you know your credit card balance is gone certainly outweighs any negative feelings from before.

3. Everyone will think it’s silly to cut back at Christmas.

Christmas it a time for extravagance not saving.  But he truth is people you know you will probably share you objectives even it they don’t act on them.  In fact, most of us have approached the holidays with the goal of spending less but have not followed through consistently. Friends will be impressed by your fortitude.  And most of the others don’t count anyway.

4. You can’t buy anything someone would want that is cheap.

Actually, limited budgets lend themselves to more creative, appreciated and memorable presents. If you have photos of special times, put one in a frame for the grandparents. It makes for an inexpensive gift that any grandparent would cherish more than that new sweater. If there were memorable events for you friend, items that will refresh those memories will be more appreciated than most anything that you could buy.

5. I won’t enjoy Christmas as much if I don’t give lots of gifts.

First Christmas in not just about you, it’s about giving of you.  And. it’s like you have heard for years, “How do you know until you try.” Changing behavior can take dozens of attempts before its comfortable. However once you see the results, spending properly and not going overboard at Christmas could make this change much easier.

Whatever your beliefs or fears about simplifying Christmas my be, they are mostly based on marketing hype.  Make the commitment to have a less expensive holiday this season. Focus on things that have value and are personal and not just expensive or easy.  It could result in a memorable holiday.

We’ve seen so many diets come and go over these past few years. They have been adopted by numbers of people but then cast aside as they only disappoint over time. Most diets don’t work for long periods because they deprive us of some of important part of a truly balanced diets and frequently they remove flavor. Without flavor, we eventually feel disappointed and then end up eating more rather than less than before.

For example, many diets discourage eating carbohydrates, fats and, in a few cases, protein. While these can help you slim down for a while, it’s hard to maintain these diets because you’re depriving yourself of things your body needs. It needs carbohydrates as a fuel and it needs protein to function well. Thankfully, there are some diets that allow you to indulge every now and then.

But why settle for indulging every now and then when you can focus on eating balanced and complete meals? Eating a healthy and balanced meal provides you with the needed nutrients, calories and flavors. A good meal should have carbohydrates, protein and a little healthy fat. While results will generally take longer than those “miracle diets”, eating healthy balance meals works. A healthy habit of eating right also satisfies more so that portions can be reasonable and in-between snacks to satisfy desires for salt or sugar or something elase are not needed. That’s why it’s important to focus on eating right

What is not generally recognized is using proper cookware can also help your diet. Using a Dutch oven can help you seal in the nutrients and flavor. Dutch ovens cook evenly while slowly simmering and that helps cook completely quicker. If you’re heating things, it ensures that your food is properly brought to the desired temperature while the nutrients are still sealed in.

Here is on example of an easy, quick healthy meal. Note the only ingredient with added fat or calories is the little bit of extra virgin olive oil used to coat the bottom of the Dutch oven. If you use enamel cast iron, even this can be reduced.

Seafood Gumbo

Ingredients:

• ½ pound of thinly sliced okra
• 2 tablespoons of extra virgin olive oil
• 2 tablespoons of all-purpose flour
• 3 cups of water
• 1 large thinly sliced white onion
• 1 medium sliced green bell pepper
• 2 sliced celery stalks
• ½ cup of diced tomatoes
• 2 crushed cloves of garlic
• 2 bay leaves
• 1 teaspoon of dried thyme
• A pinch of cayenne
• ½ pound medium of deveined shrimps
• ½ pound of crabmeat
• Salt and pepper to taste

Directions:

• Put a little olive oil in the Dutch oven. Add in the okra to sauté over medium heat. After about 1 minute, add in the garlic, onion, celery and bell pepper. Sauté mixture for another 3 or 4 minutes. Set aside in a bowl.
• To make the roux, add the olive oil with the flour to the dutch oven. Stir with a fork or whisk until the flour is golden brown in color.
• Add the water slowly while continuing to whisk. Once it’s simmering, take it off of the heat.
• Add in the bay leaves, cayenne and the thyme together with the tomatoes.
• Add in the vegetables together with the seafood.
• Put lid on the Dutch oven and place in a pre-heated oven at 350 degrees Fahrenheit to cook for about 10 minutes.
• Take out the bay leaves and season with salt and pepper to taste.

This is a hearty meal that is sure to warm and satisfy. It’s full of flavor and nutrition as well. It has all the nutrients needed and at only 200-300 calories per serving, it serves its purpose well of providing you with a healthier and better option.

Cooking this may leave some food attached to the sides and bottom of a traditional cast iron Dutch oven, This is nothing to be concern about at is will normally clean up easily. A good way to eliminate this is to use a good enameled coated cast iron Dutch oven. The enamel cast iron cookware comes in an array of attractive fashion colors, retains the features of the traditional black cast iron and is much easier to clean.