Want to eat healthy in the new year? Don’t make it complicated: start with this easy meal plan. Continue reading New Year, New Meal Plan
© 2017 Caitlin W Howe, LLC
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Do you like potluck dinners as much as I do? It’s great fun to have a low-budget gathering with friends, where you only have to bring one dish! Potlucks also can give you ideas for new and exciting recipes. Today, I’m going to tell you about three potluck recipes that are easy, healthy, and vegan-friendly. Continue reading Three Easy, Vegan-Friendly Potluck Recipes
© 2017 Caitlin W Howe, LLC
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Have you tried a meal subscription service? I travelled for business this week. I decided that instead of rushing to the grocery store after flying home mid-week, that I’d try a meal subscription service. I was a bit skeptical of these services at first – was the food really that good? Was it really that easy? In this post, I’ll tell you all about it.
What is a meal subscription service? There are a number of them out there. The company provides a list of recipes at the beginning of the week that you can choose from, and then they buy, prepare, package, and deliver the ingredients to your house. It’s your job to take the ingredients and follow the recipe to cook the meal.
1. The service isn’t cheap. Without a coupon, it costs about $65 for 3, 2-person meals. So, a little more than $10 per meal. If I cook for myself by shopping smart at the grocery store (see: cooking on a budget for tips and tricks), some of my meals can cost less than $5 per meal. You are paying for the convenience and the ingredient preparation that the service is providing.
2. Many of the options offer refined grains. I used the service Sunbasket for my meals. While there were some options for whole grains, the default rice was white (not brown) rice, and the default pasta and couscous option was white not whole grain. You really have to make an effort to incorporate whole grains. For example, I chose the lamb meatballs with persian tomato rice this week, and I ended up swapping out the white rice they gave me for the brown rice I already had in my pantry.
3. More veggies, please. Y’all know that I aim to eat 7-9 servings of fruits and veggies a day. So when I got the meals that only had a small portion of veggies, I reached into my freezer and steamed up a side of veggies to go with the meal. So, as long as you have a freezer stocked with frozen produce, the sauces that the recipes make go really well on top of steamed veggies.
4. The extra packaging is not eco friendly. There is a lot of packaging that comes with the delivery. I totally understand why – the company is wanting to make the ingredients as easy to use as possible. But, going to the grocery store and using reusable bags definitely seems like a more eco-friendly choice.
5. Only a few leftovers. When I cook, I try to make enough to have leftovers (at least for lunch the next day). I found that with these meals, you tend to have fewer leftovers for future meals. While the prevents food waste, it also prevents me from extending the dollars I spend on the meals.
1. Convenience. That’s right. This service was darn right convenient to use. It was easy to set up, easy to choose the meals, and the recipes were relatively easy to follow. I got home at 8:00 on a Tuesday night from a business trip, and didn’t have to rush to the grocery store to make a meal. And, the rest of the week did not consist of me trying to piece together ingredients from the fridge, freezer, and pantry… everything was already there for me.
2. Lots of choices. I think this is true for many meal subscription services, but certainly for the one I chose was full of choices. They offered a number of choices for each type of diet as well – vegan, vegetarian, mediterranean, and even gluten-free.
3. Many of the meals were healthy (and yummy). Depending on your choices, there were many options with less than 600 calories per meal, and they offered the nutritional information to help you make healthy choices around sodium and added sugars as well.
4. Organic and sustainable options. As a part of my food philosophy, I only eat sustainable meat. Sunbasket was a great option for me to eat sustainably.
5. Cook time was accurate. Each recipe has an estimated cooking time. I found the time to be accurate (I chose recipes that took 30-45 minutes to cook). Worked really well for weeknight meals.
6. Great way to introduce new ingredients (or make you use ingredients you don’t normally buy). You know those ingredients that you’d like to try but are so expensive to buy the entire jar, box, or bag? The good news is that with this service, you can get a sampling of these herbs or spices as a part of your meal. I love to cook with fresh herbs, but especially in the winter it’s expensive to buy them fresh and you have to remember to use them up! This service gives you just enough of each herb for the recipe.
7. Exciting new ideas and tastes. The service can expand your pallet and cooking repertoire. For example, this week I made Persian tamarind salmon. The recipe called for barberries. First of all, that is a tough ingredient to find in my local store and second, I wouldn’t know how to use it in a recipe. This not only taught me how to use it, but gave me ideas for future use!
8. Gets you out of a cooking rut. Sometimes I find myself cooking the same thing over and over. This service gives you new ideas for cooking, and new ways to put ingredients together.
9. Very little food waste. Since most everything comes pre-cut (not herbs or onion, btw), there are very few food scraps. While most folks see this as a positive, I do tend to like veggie scraps because our chickens eat them.
10. Your portions are controlled. If you have a challenge with eating a little too much, the good news about this service is that it will keep your portions controlled. you will know how many calories and nutrients come with each portion, and you aren’t risking eating more than you expect.
The verdict on meal subscription service? I found that for the most part, the subscription service I chose was a convenient way to cook homemade meals when time was tight to go to the grocery.
Note: I noticed on my account the other day that if I refer a friend (that means you!) that you get $40 off of your first delivery and I also get $40 off of my next delivery. Feel free to use my coupon code for the discount! I was not approached by Sunbasket to write this post (this isn’t a sponsored post), but I do get a discount if you decide to try this meal subscription (after you consider the above pro’s and con’s).
© 2017 Caitlin W Howe, LLC
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The other week, when I asked myself “what’s for dinner?” chicken thighs were on sale at the store. I picked some up, but wasn’t quite sure what to do with them. They became my compass ingredient for my weekly meal plan. And, knowing that mid-February weather chills us all, I knew that a hearty, warm stew would be a welcome meal at the end of a long workday. Continue reading Simple, five-step slow cooker chicken with French onion soup
© 2017 Caitlin W Howe, LLC
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For some of you, I know that’s a dreaded question – especially in the middle of the week. And, that’s totally understandable! Sometimes you simply find yourself in a lets-just-order-takeout rut. When you come home after a long day, the last thing you want to do is cook!
Never fear. You can make life easier by doing a little prep on the weekends to figure out a couple of healthy meals that will give you a delicious and well-planned answer throughout the week to the question: what’s for dinner?
Check out my post about pantry essentials to help you cook more at home. Keep those items stocked in your kitchen so that weekdays are spent cooking rather than shopping (followed by cooking).
These two ingredients you will use to set the direction for your meal planning. There are a couple of ways to decide on your compass ingredients:
• Take a quick look at your pantry, fridge, and freezer. Which ingredients would you like to incorporate into your meals this week? For example, this week I found a couple of cans of garbanzo beans that became one of my two compass ingredients.
•If you head to the grocery store, try to find what’s on sale. For example, chicken thighs were on sale this week, so they became my second compass ingredient.
You can do this a number of ways:
•Look ahead to your schedule for the week and figure out if there’s an evening that gives you 30-40 minutes to cook. If you have that time, find a recipe with your compass ingredient that takes that time. If you DON’T have the time, choose a slow cooker recipe to have ready when you walk in the door instead. For example, I made chicken thighs in the slow cooker for my mid-week meal this week.
• Identify other ingredients you might have on hand that could complement your compass ingredients. Do a web search for both of those ingredients. For example, I had extra carrots on hand as well as garbanzo beans. So, I found a recipe for garbanzo beans and greens that included both of those ingredients.
If you can transform one meal into another with minimal effort, you can get two meals out of one original recipe! For example, I served the chickpea recipe with farro one night, and then the chickpea recipe with whole grain tortillas the next night. AND for my chicken thighs, I served chicken with roasted zucchini on the side one night, and then the next night I served it with a green salad.
Now that you have four meals planned, take it easy for your fifth meal. You can keep it simple by serving whole grain pasta with jarred sauce (make it low sodium and no sugar), cooking breakfast for dinner, making sandwiches, or simply warming up a bulk meal you have in your freezer.
© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
February is the perfect month for comfort food. The days are short, cold, and (at times) gray. All you’d like to do is curl up with a warm blanket and a big bowl of comfort food. In this post, you will learn how to cook healthier comfort food. I will talk about seven tips you can use when you are trying to make your comfort food recipe a little healthier. Continue reading How to cook healthier comfort food: seven tips
© 2017 Caitlin W Howe, LLC
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These last few weeks have been oh-so-cold all across the country (even here in Texas). So, I figured it’s time to break out my recipe for warm, comforting bean soup. This humble bean soup is anything but boring. In this post, I include one recipe for vegans and another for bacon lovers. Both are hearty, filling and flavorful. And, because this soup is made in the slow cooker, this soup is super easy to make. Continue reading Slow Cooker Bean with Bacon Soup (plus a vegan option!)
© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
This time of year in Texas, okra is in abundance. Okra is an early fall/end-of-summer veggie, and I love it. The texture is my favorite – those lovely little seeds in okra are like little pearls! So, I felt incredibly lucky the other the other weekend when my mom gave me some farm-fresh okra from her CSA.
The funny thing was, I had been craving Bhindi Do Pyaza (okra with onion and spices) from my local Indian restaurant. Instead of placing an order, I decided to cook a dish like it myself. So, I found a recipe for bhindi masala. After reading it, I decided to go for it! However, I did change up the ingredients a bit. I love lots of spices, especially if yogurt is in the dish to cool it down. So, in my recipe, I added cashew milk yogurt. And, I wanted my dinner to make a complete protein, so I also added garbanzo beans. The results were delicious, and I was able to bring the leftovers to lunch the next day.
Ingredients:
1 tsp olive oil
1 tsp cumin seed
1 tsp mustard seed
2 small onions, chopped (I enjoy a mix of purple and white)
2 garlic cloves
1 tablespoon ginger
2 cups chopped okra
1 cup chopped fresh tomato
1 tablespoon tomato paste
1 can (15 oz) garbanzo beans
1/4 cup yogurt
Spice mix:
1 tsp ground turmeric
1/2 tsp black pepper
1/4 tsp ground nutmeg
1/2 tsp ground coriander
1/2 tsp ground cumin
1/4 tsp red pepper flakes
1/2 tsp ground cardamom
Directions:
1. Add olive oil to a medium pot. When the oil is hot (it shimmers), lower the heat add the cumin and mustard seeds. Stir them around the pot until they become golden brown.
2. Then, add the chopped onions and stir.
3. Once the onion becomes translucent, add the garlic and ginger.
4. Next, add the okra. Let the okra brown before moving on the the next ingredient (this prevents it from becoming too slimy).
5. Add chopped tomato and tomato paste until well incorporated.
6. Then, add the garbanzo beans. NOTE: Make sure you rinse your garbanzo beans so that the icky, salty liquid goes down the drain.
7. Let all your ingredient marry together before adding the ground spice mixture (turmeric thru cardamom, above). The dish will become dry. That’s perfect!
8. Take everything off of the heat, and stir in the cashew yogurt.
9. Serve over brown rice. The meal is complemented well by garlic naan and a crisp, fresh green salad.
The dish is deliciously spicy, and has the perfect balance of acidity from the tomatoes, smokiness from the roasted okra, creaminess from the garbanzos, and coolness from the yogurt. Yum!
© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
Do you like spices and herbs? I certainly do! I love to combine herbs and spices to diversify the flavors of a dish. There are so many combinations that celebrate cuisines from around the world. You can use these blends with the same base ingredient to get a variety of dishes. Continue reading Herbs and Spices from Seven Cuisines from around the World
© 2017 Caitlin W Howe, LLC
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The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
Don’t you just love the flavor of key limes? They are citrusy fresh, have a tangy bite, and bring out sweetness in a whole new way. Today I am going to give you a dessert recipe. The best part? This sweet treat has no sugar added (and, no fake sugar either). Even though there isn’t any sugar added, the key lime bites are incredibly sweet and delicious. And, the recipe only calls for three ingredients. How simple is that?
This post includes three recipes for no sugar added key lime bites. Each recipe includes just three ingredients, and the only special equipment you need is a food processor and a handheld juicer. I have tested a couple of different ingredients and encourage you to try each variation.
This has to be my favorite version. The creamy nuttiness from the walnuts pairs perfectly with the tangy bite of the key limes. I love it when key lime pie includes nuts, and the walnuts are reminiscent of that wonderful pie crust.
INGREDIENTS
10 key limes
1.25 cups walnut halves
1 cup pitted dates (no sugar added)
INSTRUCTIONS
1. Begin by roasting your walnuts in the oven until they turn a golden color. This will bring out the flavor of the nut.
2. While the walnuts are roasting, zest the key limes and set the zest aside.
3. Then, juice the key limes, and set aside.
4. Once the nuts are golden, add 1/4 cup of them to the food processor. Process the nuts until they are chopped into very small pieces, but not quite sand-like yet. Set this aside in a medium mixing bowl.
5. Now for the easy part. Add your and walnuts, zest, and dates to the food processor. While they are mixing together, pour in your key lime juice until a big globby ball is formed.
6. Use your hands to form tablespoon-sized balls.
7. Roll the balls in your chopped walnuts that you set aside in the mixing bowl.
8. Put on a tray and pop in the freezer until you are ready to serve!
The green pistachios add a fun pop of color to they key lime bites. Since pistachios are not as soft as walnuts, you do have to chop them in the food processor for a little longer.
INGREDIENTS
10 key limes
1.25 cups shelled pistachios (unsalted)
1 cup pitted dates (no sugar added)
INSTRUCTIONS
1. Begin by roasting your pistachios in the oven for a few minutes. You definitely don’t want these to burn.
2. While the pistachios are roasting, zest the key limes and set the zest aside.
3. Then, juice the key limes, and set aside.
4. Once the nuts have been roasted for a few short minutes, add 1/4 cup of them to the food processor. Process the nuts until they are chopped into very small pieces, almost like sand. Set this aside in a medium mixing bowl.
5. Now for the easy part. Add your and pistachios, zest, and dates to the food processor. While they are mixing together, pour in your key lime juice until a big globby ball is formed.
6. Use your hands to form tablespoon-sized balls.
7. Roll the balls in your chopped pistachios that you set aside in the mixing bowl.
8. Put on a tray and pop in the freezer until you are ready to serve!
Ok, so this variation does include the sugar from the graham crackers. I include this variation for folks who are dealing with nut allergies. Plus, if you are ok with some sugar, these bites taste JUST like key lime pie served in a graham cracker crust.
INGREDIENTS
10 key limes
6 sheets of graham crackers
1 cup pitted dates (no sugar added)
INSTRUCTIONS
1. Zest the key limes and set the zest aside.
3. Then, juice the key limes, and set aside.
4. Add 2 sheets of graham crackers to the food processor. Process until they are crumby. Set this aside in a medium mixing bowl.
5. Now for the easy part. Add 4 sheets of graham crackers, zest, and dates to the food processor. While they are mixing together, pour in your key lime juice until a big globby ball is formed. If the ball is too sticky, add a square of graham crackers until the consistency is solid.
6. Use your hands to form tablespoon-sized balls.
7. Roll the balls in your graham cracker crumbs that you set aside in the mixing bowl.
8. Put on a tray and pop in the freezer until you are ready to serve! Especially with this recipe, popping in the freezer keeps the graham crackers from becoming too soggy.
I love the way my cheeks feel when I take a bite of my key lime bites. Yum!
© 2017 Caitlin W Howe, LLC
Manners matter here! Not sure whether your comment is irrelevant, impolite, or disrespectful? Read my commenting rules Commenting Rules
The postings on this site are my own (unless otherwise stated) and don't necessarily represent any other organization's positions, strategies or opinions. Thanks!
