Eating Healthy Blog

Potato Leek Soup

Published January 3, 2012

How-to for the basic cook:  Broth and fiber to fill you up, protein to sustain you and build muscle - and micronutrients to keep you healthy. Vegetable soup basics Soup is basically a mishmash of foods cooked in water. Cultures throughout the world each have their versions of soups, most of which make use of yesterday’s leftovers (the word “minestrone” is become a synonym for “hodgepodge” because it is defined by use of whichever vegetables are in season – or unused from yesterday). Translation: there are no rules when it comes to soup. But if you want a fast, vegetable-based, high protein soup that is ready in under 15 minu...

Read full post »

Sauteed Cod with Lentils

Published December 19, 2011

During the holidays or any time of year this is a light delicious dish that can be prepared using fresh Atlantic cod, haddock, or hake. For lentils 1 cup dried lentils (preferably French green lentils* often called lentilles du Puy; 7 ounces) 2 tablespoons unsalted butter 1 cup finely chopped onion (1 large) 2 large garlic cloves, chopped 3/4 teaspoon salt 3 tablespoons chopped fresh flat-leaf parsley 1 tablespoon fresh lemon juice 1/4 teaspoon black pepper 1 tablespoon extra-virgin olive oil plus additional (optional) for drizzling For fish 4 (5- to 6-ounces) pieces cod fillet (3/4 to 1 inch thick) 1/2 teaspoon ...

Read full post »

Chicken Marabella

Published December 12, 2011

Excellent recipe, very easy and travels well. 4 Chickens, cut into pieces 1 head of garlic, minced 1/4 C dried Oregano 6 Bay leaves salt and pepper to taste 1/2 C red wine vinegar 1/2 C olive oil 1 C pitted olives, whole 1 C dried apricots halves 1/2 C spanish green olives 1/2 C capers with a bit of juice 1 C brown sugar 1 C white wine 1/4 C Cilantro,chopped, optional (my wife doesn't like cilantro) Preparation Take all the ingredients except the last three and combine them in a large container (it may take a couple, this is a lot of stuff). Allow to marinate overnight, in the refrigerator. Place in a baking ...

Read full post »

FOR THE LOVE OF Minestrone

Published December 5, 2011

This soup to end all soups is a recipe that takes on a life of it's own. One of Italy's signature dishes, it widely said that Italians eat more minestrone than pasta. There is no set recipe for this dish. I'll include my favorite, but the wide range of variation for this soup is endless. Using any fresh vegetable that's in season, makes this definitely one of the heartiest of Italian soups. The thick rich density of flavors of this rustic recipe combined with ditalini pasta will fill your stomach and your soul. This soup served with nice fresh foccacio bread topped with garlic and fresh basil, this soup will surely become a family fa...

Read full post »

Old Fashioned Sheperd’s Pie with Fresh Herbs

Published November 28, 2011

Ingredients For the potatoes: 1 1/2 pounds russet potatoes 1/4 cup 1% milk 2 ounces unsalted butter 3/4 teaspoon kosher salt 1/4 teaspoon freshly ground black pepper Sweet paprika and fresh parsley – to sprinkle on top For the meat filling: 2 tablespoons canola oil 1 cup chopped onion 2 carrots, peeled and diced small 2 cloves garlic, minced 1 1/2 pounds ground lean beef, lamb, or turkey 1 teaspoon kosher salt 1/2 teaspoon freshly ground black pepper 2 tablespoons all-purpose flour 2 teaspoons tomato paste 1 cup chicken broth 1 teaspoon Worcestershire sauce 2 teaspoons freshly chopped rosemary lea...

Read full post »

A Gluten Free Thanksgiving Treat

Published November 21, 2011

A crisp, buttery gluten-free pie crust and traditional spicy pumpkin custard filling make this gluten-free pumpkin pie recipe the only one you'll need to bake this Thanksgiving- everyone will enjoy this recipe. Prep Time: 25 minutes Cook Time: 45 minutes Total Time: 1 hour, 10 minutes Yield: 8 servings Ingredients: 1 1/4 cups canned pumpkin (not sweetened canned pumpkin pie mix) 3/4 cup sugar 1/2 teaspoon salt 1/4 teaspoon ground ginger 1 teaspoon cinnamon 1 teaspoon amaranth flour 2 lightly beaten large eggs 1 cup evaporated canned milk 2 tablespoons water 1/2 teaspoon vanilla Heavy, whipping cream for garnish (o...

Read full post »

Mediterranean Quinoa Salad

Published November 14, 2011

Quinoa Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year. Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard. It is a recently rediscovered ancient "grain" once considered "the gold of the Incas." Mediterranean Quinoa Salad serves 4 Ingredients: 1 cup dry quinoa 2 cups water 2 cups sliced grape tomatoes 1 cucumber, peeled and chopped 1/2 cup sliced k...

Read full post »

BMH Homemade Pies & Breads for Thanksgiving

Published November 9, 2011

Vermont (organic Apples) Pie - $12.00 Pumpkin Pie - $10.00 Sugar Free Pumpkin - $10.00 Vermont Maple Walnut - $15.00 Pumpkin Cheesecake - $18.00 Pumpkin Bread - $6.00 Apple Spice - $6.00 Cranberry Orange Walnut - $6.00 Whole wheat pumpkin, nut, and raisin - $9.00 Whole wheat apple date nut - $9.00 Soft Dinner Rolls - $5.00/Doz Multi Grain Rolls - $5.00/Doz To place an order or for any questions please contact Jamie Baribeau, Director of Food Services  at 257-8324. Check payable to BMH please All pie and bread orders must be in by Tuesday, November 22. All orders must be pre-paid please. Pick up is Wednesday, November 23 from 8:...

Read full post »

Light and Delicious Wild Alaskan Salmon

Published November 7, 2011

The American Heart Association recommends eating fish, especially fatty fish such as salmon, at least twice a week to ensure you get plenty of heart-healthy omega 3 fatty acids. Fresh or farmed: Dr. Jampolis revisits her answer. To get a few more answers for you, I consulted Jane Houlihan, senior vice president for research of the Environmental Working Group, a nonprofit organization that has examined this subject in detail. She told me the following: "Nearly all salmon Americans eat are farm-raised -- grown in dense-packed pens near ocean shores, fed fish meal that can be polluted with toxic PCB chemicals, awash in excrement flushed ou...

Read full post »

Roasted Chestnut Soup with Thyme Cream

Published October 31, 2011

Roasting bottled chestnuts brings back fresh-toasted flavor. Nutritional Information Amount per serving Calories: 172 Fat: 5.5g Saturated fat: 2.3g Monounsaturated fat: 2.3g Polyunsaturated fat: 0.7g Protein: 3.5g Carbohydrate: 27.5g Fiber: 3.6g Cholesterol: 11mg Iron: 0.8mg Sodium: 364mg Calcium: 38mg Ingredients 3 Cups whole roasted bottled chestnuts 2 cups chopped yellow onion 3/4 cup thinly sliced carrot 1 tablespoon olive oil 6 cups fat-free, lower-sodium chicken broth 5/8 teaspoon kosher salt, divided 1/4 teaspoon freshly ground black pepper 1/3 cup heavy whipping cream 1 1/2 teaspoons ...

Read full post »