Latin Pork Stew

1 1/2 pounds cubed boneless pork (fresh ham is the best)
1/2 tea. black pepper
1/4 tea. salt
1 Tab. olive oil
1 onion, chopped (about 1 cup)
2 Tab. flour
4 cloves garlic, minced
1 cup lager beer
1 (14.5 oz.) can mild green chili seasoned diced tomatoes
3/4 cup chicken or vegetable broth
1 tea. Worcestershire sauce
1 1/2 tea. cumin
3/4 tea. oregano
1 med. sweet potato, peeled and cut into 1 inch chunks
1 1/2 cups pearl onions
1 1/2 cups corn 
1/4 cup chopped fresh cilantro
lime wedges and hot sauce

Sprinkle pork with salt and pepper. Heat 2 tea. oil in skillet and cook pork 3-5 minutes or until browned. Transfer to slow cooker. Add remaining 1 tea. oil to pan. Add onion and cook 1-2 minutes. Add flour and garlic and cook 30 sec.-1 min. Add beer and bring to a boil, scraping any brown bits from the pan. Add tomatoes and mash with a potato masher. Stir in broth, Worcestershire sauce, cumin, oregano and bring to a simmer. Spoon half of tomato mixture on top of pork in slow cooker. Place sweet potatoes, pearl onions and corn on top. Add remaining tomato mixture. Cover and cook 4-4 1/2 hours on high or 7-8 hours on low. Sprinkle with cilantro before serving. Serve with lime wedges and hot sauce.

One serving is 1 cup.
235 calories, 21g protein, 14g carbohydrates, 3g fiber, 8g fat

Portobello "Philly Cheese Steak" Sandwich

Portobello "Philly Cheese Steak" Sandwich
source: Eating Well

  • 2 teaspoons extra-virgin olive oil
    1 medium onion, sliced
    4 large portobello mushrooms, stems and gills removed (see Tip), sliced
    1 large red bell pepper, thinly sliced
    2 tablespoons minced fresh oregano, or 2 teaspoons dried
    ½ teaspoon freshly ground pepper
    1 tablespoon all-purpose flour
    ¼ cup vegetable broth
    1 tablespoon reduced-sodium soy sauce
    3 ounces thinly sliced reduced-fat provolone cheese
    4 whole-wheat buns, split and toasted

Heat oil in a large nonstick skillet over medium-high heat. Add onion and cook, stirring often, until soft and beginning to brown, 2 to 3 minutes. Add mushrooms, bell pepper, oregano and pepper and cook, stirring often, until the vegetables are wilted and soft, about 7 minutes.
Reduce heat to low; sprinkle the vegetables with flour and stir to coat. Stir in broth and soy sauce; bring to a simmer. Remove from the heat, lay cheese slices on top of the vegetables, cover and let stand until melted, 1 to 2 minutes.
Divide the mixture into 4 portions with a spatula, leaving the melted cheese layer on top. Scoop a portion onto each toasted bun and serve immediately.



Tip: The dark gills found on the underside of a Portobello are edible, but if you like you can scrape them off with a spoon.


Serving size: 1 bun and ¾ cup vegetable mixture
Per serving: 258 calories; 8 g fat(3 g sat); 6 g fiber; 35 g carbohydrates; 12 g protein; 64 mcg folate; 12 mg cholesterol; 8 g sugars; 3 g added sugars; 1,439 IU vitamin A; 57 mg vitamin C; 234 mg calcium; 2 mg iron; 537 mg sodium; 708 mg potassium
Nutrition Bonus: Vitamin C (95% daily value), Vitamin A (29% dv), Calcium (23% dv)

Mediterranean Portobello Burger

Mediterranean Portobello Burger
source: Eating Well

1 clove garlic, minced
½ teaspoon kosher salt
2 tablespoons extra-virgin olive oil, divided
4 portobello mushroom caps, stems and gills removed
4 large slices country-style sourdough bread, cut in half
½ cup sliced jarred roasted red peppers
½ cup chopped tomato
¼ cup crumbled reduced-fat feta cheese
2 tablespoons chopped pitted Kalamata olives
1 tablespoon red-wine vinegar
½ teaspoon dried oregano
2 cups loosely packed mixed baby salad greens


Preheat grill to medium-high.
Mash garlic and salt on a cutting board with the side of a knife until it's a smooth paste. Mix the paste with 1 tablespoon oil in a small dish. Lightly brush the oil mixture over portobellos and then on one side of each slice of bread.
Combine red peppers, tomato, feta, olives, vinegar, oregano and the remaining 1 tablespoon oil in a medium bowl.
Grill the mushroom caps until tender, about 4 minutes per side; grill the bread until crisp, about 1 minute per side.
Toss salad greens with the red pepper mixture. Place the grilled mushrooms top-side down on 4 half-slices of the bread. Top with the salad mixture and the remaining bread.

source: Eating Well

Makes 2 servings
Serving size: 1 sandwich
Per serving: 600 calories; 20 g fat(4 g sat); 8 g fiber; 80 g carbohydrates; 22 g protein; 308 mcg folate; 4 mg cholesterol; 10 g sugars; 2 g added sugars; 2,512 IU vitamin A; 20 mg vitamin C; 154 mg calcium; 6 mg iron; 1,582 mg sodium; 1,384 mg potassium
Nutrition Bonus: Folate (76% daily value), Vitamin A (50% dv)

Cannellini and Tuna Salad with Lemon

1 can (15-19 oz.) Cannellini beans, drained and rinsed
1 can (6oz.) water-packed chunk light Tuna, drained (optional, but included in nutritional content below)
1/3 cup finely diced red onion
1 cup Cherry Tomatoes, halved or quartered
6 cups dark greens such as Romaine lettuce or Arugula, chopped into bite-sized pieces
Lemon-Garlic Dressing (see below)

Combine all ingredients except greens in a bowl. Add 1/4 cup Lemon-Garlic dressing (see below) and toss to coat well. Divide greens onto 4 plates and divide bean topping among the plates.
One serving is 1-1/2 cups greens and 2/3 cup Bean Salad. (305 calories, 28 g. Protein, 25 g. Carbs., 7 g. Fiber, 15 g. Fat)

🍋 Lemon Garlic Dressing
3 Tab. Lemon Juice
1 Garlic clove, minced
1/4 tea. Salt
1/8 tea. crushed Red Pepper
1/4 cup Olive oil
2 tea. chopped fresh Rosemary or Tarragon
1-1/2 tea. Lemon zest

Combine all ingredients and whisk together.

Asparagus Cheese Tart

Gorgeous and impressive, this Asparagus Gruyere Tart makes for a delicious appetizer or main dish. It's also super EASY to make! You've got to try this! #brunch #tart #savory
source: Hip Foodie Mom
1 to 2 sheets frozen puff pastry, defrosted
1 to 2 tablespoons Dijon mustard
2 to 3 cups Gruyere (or any cheese you like) cheese, freshly grated
1½ pounds medium asparagus, trimmed
1 tablespoon extra virgin olive oil
Salt and pepper
Additional toppings, as desired


Preheat oven to 400 degrees. Prep a parchment paper lined baking sheet and place the defrosted puff pastry sheets on the baking sheet, (if using TWO: overlap them just an inch in order to connect them.) Using a sharp knife, lightly score the pastry dough 1 inch in from the edges all around to mark a rectangle. Then, using a fork, pierce the dough all around in the center, not the edges. Bake the pastry dough until lightly golden, for about 12 to 15 minutes.
Remove the pastry shell from the oven, let it sit for a minute or two and then spread on the Dijon mustard and then sprinkle on the cheese.
Trim the bottoms of the asparagus spears to fit crosswise inside the tart shell. Arrange them in a single layer over the cheese, alternating ends and tips. Add additional toppings as desired. Brush or lightly drizzle with olive oil, and season with salt and pepper.
Bake until the spears are tender, for about 20 to 25 minutes.
Remove from oven and let cool for a few minutes. Add some balsamic glaze if desired. Slice and serve.

source: Hip Foodie Mom

Szechwan Shrimp

Source :Six Sisters Stuff
8 Tab. Water
4 Tab. Ketchup
2 Tab. Soy sauce
4 tea. Corn starch
2 tea. Honey
1/4-1/2 tea. Crushed red pepper
1/2 tea. Ground ginger

2 Tab. Oil
2 bunches green onions,  chopped
8 cloves garlic
2 lbs Shrimp, cooked, peeled and tails removed

Rice

Put rice on to cook according to package directions.  Steam shrimp, if you haven't already and once they have cooled, peel and remove the tails.
In a bowl, whisk together the first 7 ingredients. Set aside.
In a large skillet, heat oil and stir in green onions and garlic and cook 1 minute. Stir in shrimp and stir in sauce and cook until sauce is bubbly and thickened,  stirring occasionally.  Serve over the rice.

Source :Six Sisters Stuff

The Powerhouse Sandwich

Off-the-hook vegan sando! Veggie-stacked, hummus-smeared, avocado-topped, and olive-oil drizzled. It’s the Vegan Veggie Sandwich Even Meat Eaters Love. thekitchengirl.com #veganlunch #vegansandwich #vegetariansandwich
source: The Kitchen Girl

4 slices Good Whole Wheat Bread
1/4 cup Hummus
6-8 leaves Romaine Lettuce
1/2 cup Microgreens or sprouts
1/4 cup Red Bell Pepper (thinly sliced)
2 Tbsp Carrots (shredded)
2 Tbsp Red Onion (thinly sliced)
1/2 Apple (thinly sliced)
1/4 cup Cucumber (thinly sliced)
1/2 Avocado (sliced)
(optional) 2 Tbsp Pumpkin Seeds
Salt and Pepper


Spread Hummus evenly over all 4 bread slices.
Layer all ingredients, starting with lettuce on bottom; work your way down the list, stacking ingredients on top of each other.

Dried Beans to Canned Conversion Table

Dry vs Canned Illustration
source: Tastes Like Home, Camilla Bean Blog


All measurements are approximate. The exact amount of beans you receive from a can or a bag of dried beans depends on the size of bean. Large beans will be on the low side of these measurements while small beans will have a slightly higher yield.

1 cup dried beans = 2-3 cups cooked beans = 1 ½ 15.5 ounce cans

One 15.5 ounce can of beans = 1 ½ cups cooked = ¾-to-1 cup dried

1 lbs. of dried beans = 2-2 ½ cups dried = 4-5 cups cooked = 3-4 15.5 oz. cans