Tomato and Cucumber Salad

Growing up in the Midwest, you probably ate things like cucumber & tomato or cucumber & onion salad for dinner during the summer. In fact, at my house we often ate cucumber & onion salad with fresh steamed corn and sliced tomatoes with cottage cheese for a light summertime dinner. My mom really knew her stuff. Occasionally she would make creamed green beans too, one of dad’s favorites. Oh the memories. A few nights ago I was making sloppy Jose's (a Mexican version of sloppy Joe's - recipe coming soon!) for dinner and I was trying to think of a quick, easy, low-cal side dish when tomato & cucumber salad came to mind. As I alluded to earlier, there are many versions of this simple salad: it can be made with tomato & cucumber (like I did here) or just cucumber & onion (my mom used white onion). Then the dressing choices: for tang you can use virtually any vinegar you have on hand, fresh lemon juice, or any oil (I'm pretty sure my mom used Wesson oil - it was 1985, people!) and any onion will do! I always have green onions on hand so I used those, but white, red, or yellow would all work fine! I think my mom even added a little bit of sugar to the mix to counteract the tang of the vinegar, but I enjoy the tang so I left the sugar out. You should also feel free to add any fresh herbs you might have on hand. Basil, cilantro, tarragon, or mint would all be good choices here. The point is, if you grew up eating a variation of this salad like I did, this recipe will take you right back to the days of playing outside all day, dirty feet and big wheels. Now those were the days.

Tomato and Cucumber Salad 
 
1 medium cucumber, peeled, seeded and thinly sliced
6 roma tomatoes, diced
3 green onions, thinly sliced
2 T. white vinegar
2 T. olive oil
1/2 t. salt
1/2 t. pepper

Combine all ingredients in a medium bowl then refrigerate for at least an hour to allow the flavors to meld. Serve cold or at room temperature.

4 servings (129 calories each serving) according to my calculator on loseit.com

Rosemary Quinoa Mac and Cheese

Let's start by stating the obvious: quinoa is not macaroni. This dish is made in the spirit of macaroni and cheese with quinoa substituting for macaroni. Now that we’ve named it, let’s talk science: I've mentioned before that quinoa is a "complete protein" meaning it contains an adequate portion of all nine essential amino acids we need. So if you've ever thought, "I wish I could get more protein into my family's diet" or "I love mac and cheese, but need a healthier alternative," this is the dish for you. Now for the best part: flavor (because that's why we're all here, right?) I combined cooked quinoa with Parmesan cheese and colby/monterey jack cheese (what I had on hand, although you could use any cheese you like), fat free half & half, a couple of eggs to function as a binder, and a handful of chopped, fresh rosemary. The herbaceousness (look ma, a new word!) of the rosemary gives this dish so much flavor payoff without a ton of extra work. Another component you can get creative with is herbs; if you want it a little lemon zing use fresh thyme; if you want more of a Mexican flare use cilantro; or for a more mild herb flavor use Italian flat-leaf parsley. Make it yours - embrace it, love it and remember: a mac and cheese by any other name (like quinoa) can still be delicious. I’d love to hear your variations as well. Share the love!

Rosemary Quinoa Mac and Cheese (adapted from justapinch.com)

1 1/2 c. uncooked quinoa
3 c. vegetable broth or water
1 1/2 t. salt, divided
2 large eggs
1 c. fat free half & half
3 oz. shredded Parmesan cheese
3 oz. shredded colby/monterey jack cheese
3 T. fresh rosemary, minced

Preheat the oven to 350. Spray an 8X8 inch baking dish with cooking spray and set aside. In a large saucepan, cook the quinoa in vegetable broth (or water) with 1/2 t. salt according to package directions. In a medium bowl whisk together the eggs and half & half and set aside until the quinoa has finished cooking. When the quinoa is ready add the cheeses and rosemary and stir to combine. Slowly add the egg/half & half mixture and stir well to combine. Pour the mixture into the prepared dish and bake for 35 minutes. Serve immediately.

9 servings (212 calories each serving) according to my calculator on loseit.com

Drunken Beans

When my husband travels out of town with his band it can occasionally turn into ‘survival mode’ around my house. Moms, you know what I am talking about. Now that summer is upon us, the band gets busier and he travels more, or has multiple shows a day. At the end of March they road-tripped to Florida, so I made my go-to meal of tacos (quick, easy, everyone likes them) and these beans as a side dish. I have never looked back. They’re traditional, in the sense that they are cooked with onion, garlic, jalapeno, Mexican spices, lime juice, beer, cilantro...wait; did I just say beer? Yes, I'm sure I did. You will be amazed at the amount of flavor a little beer can bring to a simple can of beans. For this recipe I used Tallgrass Pub Ale, a rich, brown ale that really enhances the flavor of the beans. I let mine cook down for about 30 minutes to allow the beer to mellow and the beans to become thick and rich. Serve them for taco Tuesday, cookouts, or when tailgating this summer. Enjoy, and try to stay out of ‘survival mode’ as much as possible

Drunken Beans (adapted from gimmesomeoven.com)

2 pieces uncooked bacon, diced
1 small yellow onion, diced
1 jalapeno, seeded and minced
2 garlic cloves
6 oz. ale beer
2 (15 oz.) cans pinto beans, drained and rinsed
1 1/2 t. brown sugar
1/2 t. dried oregano
1/2 t. chili powder
1 t. salt
1/4 t. cumin
Juice of 1 lime
2 T. chopped fresh cilantro

In a medium saucepan cook the bacon over medium heat until browned and crisp, about 5 minutes. Remove to a paper towel lined plate then add the onions and jalapenos to the pan. Saute the onions and jalapenos for 5 minutes over medium heat. Add the garlic and saute for 1 minute more. Add the beer, beans, brown sugar, oregano, chili powder, salt and cumin and simmer for 30 minutes, stirring occasionally or until the beans are to your desired consistency. Just before serving add the lime juice and cilantro and stir to combine.

6 servings (131 calories each serving) according to my calculator on loseit.com

Spring Minestrone

It's a cool day here in KC, in fact this morning one of my Facebook friends posted "June 1st. My furnace is on. What's wrong with this picture?" It does seem a little crazy. At the very least the windows should be opened, but it has just been too darned cold the past couple of nights for even that scenario. This "spring" weather has me craving soup, so I whipped up a batch of spring minestrone. Minestrone is traditionally a heavier dish consisting of a bit of bacon, a ton of winter veggies, all cooked for a long time with pasta added at the end. The pasta soaks up a lot of the cooking liquid, making the soup thick and creamy without adding cream (I mean, you're adding pasta, do you need cream too?) Anyway, this particular recipe uses veggies that are more associated with spring like carrots, asparagus and spinach, but still offers that comforting warmth you want from a bowl of soup. Perfect for a nippy spring day and easy to throw together in the crock pot, this will be your favorite soup…at least until the thermometer hits 90 and you want nothing to do with soup! Enjoy this cool spring while it lasts!

Spring Minestrone (adapted from howsweeteats.com)

1 medium yellow onion, diced
3 cloves garlic, minced
3 medium carrots, peeled and sliced
1 (28 oz.) can crushed tomatoes (can also use diced)
2 (15 oz.) cans cannellini beans, drained and rinsed
6 c. vegetable broth
2 t. salt
1 t. pepper
8 oz. uncooked small pasta (ditalini, shells, macaroni whatever you like)
1 bundle asparagus, woody ends trimmed then cut into 1" pieces
1 c. frozen edamame (can also use peas, I just don't like peas!)
1 (6 oz.) bag baby spinach
1/3 c. Parmesan cheese, plus more for serving if desired

Place the onion, garlic, carrots, tomatoes, beans, broth, salt and pepper in a 6 quart slow cooker, cover and cook on low for 4-6 hours or on high for 2-3 hours, stirring once or twice if you can while cooking.

About 10-15 minutes before serving add the uncooked pasta,
asparagus, edamame, spinach and 1/3 c. Parmesan cheese. Cook on low for another 10-15 minutes then serve immediately with additional cheese if desired!

8 servings (293 calories each serving) according to my calculator on loseit.com)

Breakfast Quinoa with Peanut Butter and Bananas

Breakfast reached new heights at Shel's Kitchen on Wednesday morning. For some time now I've been toying with the idea of making an oatmeal-like breakfast quinoa, and after picking up a giant bag of quinoa last week at Costco it finally came to fruition. My husband loves oatmeal, but truth be told, it's probably one of my least favorite breakfast foods. So I replaced the traditional oats with quinoa for a delicious compromise. Then I went a little bit “Elvis” and threw in some banana and peanut butter (in case you didn’t know, Elvis Presley loved peanut butter and banana sandwiches). I added honey for a sweet binder and toasted almonds for a rich, nutty, crunchy texture.

The recipe is simple: cook up some quinoa in the milk of your choice (I used vanilla almond milk), add sliced bananas, a dollop of peanut butter, a sprinkling of toasted almonds and a drizzle of honey and you have a breakfast fit for a king. I can see your hips shaking already.

Breakfast Quinoa with Peanut Butter and Bananas

1/3 c. quinoa
2/3 c. milk of your choice (I used vanilla almond milk - if you don't use vanilla almond milk I would recommend adding a splash of vanilla extract to the quinoa at the end of cooking for flavor)
1 medium banana, sliced
2 T. natural peanut butter
2 T. sliced almonds, toasted
2 t. honey

Place the quinoa and milk in a small saucepan, bring to a boil then reduce to a simmer and allow to cook until the quinoa has absorbed all the milk and is tender, about 12-15 minutes. Divide the quinoa among two bowls then top each bowl with half of the banana, 1 T. peanut butter, 1 T. almonds and 1 t. honey. Serve immediately!

2 servings (340 calories each serving) according to my calculator on loseit.com

Chicken and Asparagus Lemon Stir Fry

School's...out...for summer! If you're a stay-at-home mom like me, that means you have these blessings called 'children' with you all day. Which works out well and fine as long as everyone gets along all day, plays together nicely and never gets bored - am I right? I don't know what kind of weird, parallel universe you're living in, but if this scenario works for you I will say you are either a) not paying attention, b) your kids are robots, or c) you are the next candidate for mother of the year (in which case we probably can't be friends anymore). If you're anything like me, getting out of the house to do something every day is essential to your sanity. This could mean a trip to the park, the library or even <shudders> the grocery store! Next time you've been relegated to the store with the kids I implore you to pick up the items needed for this quick and easy stir-fry dish. Not only can you get dinner on the table after a long day of wrangling kids, there is no guilt attached to this dish! My chicken and asparagus sauteed with a light and refreshing sauce of freshly-squeezed (please) lemon juice and low sodium soy sauce will save your sanity this summer! Okay, I shouldn't promise it will necessarily save your sanity, but you will get a nice dinner out of the deal (if the kids aren't fighting at the dinner table). If they are, you have my permission to make empty threats and send them to their rooms. Enjoy your summer and try to stay sane. One stir-fry at a time.


Chicken and Asparagus Lemon Stir Fry (adapted from skinnytaste.com)

1 T. olive oil, divided
1 bunch asparagus, woody end trimmed then cut into 1" pieces
1 1/2 lb. boneless, skinless chicken breasts cut into thin strips
1 t. salt
1/2 t. pepper
1/4 c. reduced sodium soy sauce
1/4 c. freshly squeezed lemon juice
6 cloves garlic, minced
1 1/2 t. ground ginger
1 c. white rice, cooked according to package directions (for serving)

Place 1 1/2 t. of the olive oil in a large skillet over medium heat and add the asparagus. Stir fry the asparagus for 2 minutes then remove to a plate. Add the remaining 1 1/2 t. olive oil to the pan and add the chicken. Saute the chicken for 5-7 minutes or until cooked through. Add the asparagus back to the pan then add the salt, pepper, soy sauce, lemon juice, garlic and ginger. Cook and stir an additional 3 minutes then serve over rice.

4 servings (421 calories each serving) according to my calculator on loseit.com)

Molasses Stout-Glazed Salmon

Several times a year we visit dear friends in Omaha where our weekend is spent catching up on life, watching TV and movies, letting the kids play (i.e. run around like crazy people, taking the occasional head count as needed) and eating. In fact, my friend Amber and I spend a LOT of time planning our menus to maximize eating potential. To give you an idea of just how serious we are about the food, we started menu planning three weeks before our last visit. That's dedication, baby. We have had some memorable meals around their table, always a sumptuous collaboration between Amber and I. Case in point, this salmon dish. In an effort to incorporate more beer into my cooking repertoire (my doctor says I need more hops in my diet) I knew this recipe was a winner the moment I laid eyes on it. Salmon is broiled with a super simple glaze of stout beer (I used Tallgrass Buffalo Sweat), molasses and spices including smoked paprika for, well, a smoky flavor. When I found out Amber was game, we decided on two sides to go along with it: mashed cauliflower and a version of these jazzed up green beans. This was our dinner Friday night after arriving in what I like to call our "Oma-home" and it was just the thing we needed to start off our weekend of eating (and eating, and eating). Good friends, delicious food and plenty of laughs. There's no place like my Oma-home away from home and on days I wish I could click my ruby slippers together and be there I think back on our meals together and smile, knowing our next visit is just around the corner.

Molasses Stout-Glazed Salmon (adapted from thebeeroness.com)

1 T. olive oil

1 large shallot, minced

2 T. reduced sodium soy sauce

1/3 c. stout beer

2 T. molasses

1/4 t. smoked paprika

1/4 t. chili powder

1/4 t. onion powder

6 (4 oz.) salmon fillets

Salt and pepper

Place the oven rack on the top rung then preheat the broiler to high. Heat the olive oil in a medium skillet over medium heat then add the shallots and cook, stirring occasionally, until the shallots have softened, about 3-5 minutes. Add the soy sauce, beer, molasses, smoked paprika, chili powder and onion powder. Bring to a boil, stirring occasionally until slightly thickened, about 5 minutes. Line a baking sheet with foil, spray with cooking spray and place the salmon on the baking sheet. Season the salmon with salt and pepper then brush the glaze on each piece, distributing evenly and using all the glaze. Broil for 5 minutes or until fish flakes easily with a fork. Serve immediately.

6 servings (165 calories each serving) according to my calculator on loseit.com