Blog Posts - Page 34 of 75 - Carma's Cookery | Tips for Unleashing Your Kitchen Creativity

A Healthy Ingredient for Almost Any Dish

Post author By Carma Spence
Post date May 9, 2017

Looking for a way to pump up the nutritional value of your meal? Add in a healthy ingredient! Cooking healthy and great-tasting meals from scratch doesn’t come naturally to everyone, and once you’ve committed a good recipe to memory, there’s usually a temptation, at least for most people, to make the same dish over and over again. We all want to show off our skills at something we know we’re good at, but getting stuck in a pattern like this is not only boring but could wind up being rather unhealthy, as well. To help keep your diet both varied and healthy, here are some tasty ingredients that you can add to almost any dish.

Healthy Ingredient 1: Lima Beans

I’ll admit I’ve been a lima bean hater in the past, but when added sparingly to the right dishes, they can add unique flavor and texture to a dish. If you like to eat a lot of starch-heavy foods such as pasta and potatoes, then why not plan to re-discover the grossly underrated lima bean? These nondescript little beans are bursting with nutrients, such as fiber and protein. You don’t have to get a lot of them in to hit your daily recommended amount of iron, either. Perhaps the best thing about lima beans is how versatile they are. There are some favorites you’ve probably heard of before, but you can really add lima beans to almost any savory dish that you can think of. Any number of soups, salads, and stir-fries can be accented with a handful of these great little beans. Furthermore, the fact that lima beans come canned, frozen and dried means that you can keep your kitchen stocked up on them and only take them out as and when needed.

Healthy Ingredient 2: Kale

Source: Flickr

Kale is a true nutritional powerhouse, and also one of the most versatile greens you can bring into your kitchen. It’s packed with vitamins A, C and K, not to mention heaps of iron and calcium. It’s also completely void of fat, despite being high in fiber for a leafy green. As kale has become increasingly popular with a health-conscious, eco-friendly generation, more sustainable agricultural firms such as Boggiatto Produce are making kale a big part of their operation. Kale makes a fantastic accent to various meat stews, rice dishes, salads, pastas, and so on. Recently, I had the pleasure of trying a potato, sausage and kale soup at The Olive Garden that is just fantastic! Kale’s water-dwelling relatives, kelp and seaweed, are also very nutritious, and for years they’ve been been staples in too many Asian dishes to list here!

Healthy Ingredient 3: Radicchio

Radicchio, if you haven’t heard of it before, is a purple Italian lettuce that can be added to more or less any lettuce dish to add a sharp, distinctive kick, not to mention a number of health benefits. Radicchio is bursting with inulin, which helps to control your blood sugar levels, and it’s also a fantastic source of vitamin K, which is essential for bone health. It’s also worth noting that radicchio contains four times the antioxidants that romaine lettuce has. Anthocyanin is the ingredient that makes this lettuce purple. This nutrient can help to lower a person’s blood pressure, slow down the process of age-related memory loss, and deliver a range of other health benefits.

Healthy Ingredient 4: Bitter Melon

Source: Pixabay

Bitter melon may be pushing the boat out somewhat for you, but this is another highly flexible and healthy food that you can add to range of different dishes. Although bitter melon may look and cook a lot like a zucchini, it has a much stronger flavor, and you can’t really use it as freely as you would its more bland-tasting cousin. Getting some bitter melon in every now and then can be absolutely fantastic for your blood sugar levels, and the case for these amongst diabetics is looking better and better all the time. They can also be a very healthy way to keep a cap on your appetite if you’re looking to lose weight. This is because bitter melon has an incredibly low glycemic index, meaning that when you eat some you’ll feel much fuller for much longer.

Healthy Ingredient 5: Lupini Beans

By Calapito – Own work, Public Domain

If you like chickpeas, which seem to be in pretty much every healthy living recipe these days, then try swapping them out for some lupini beans every once in a while. Their similar taste means that you’re not going to have a massive shock biting into a mouthful, and they’re also bursting with fiber, protein and healthy carbs. They’re also naturally much crunchier than chickpeas, and you may find them more satisfying in salads or just as a snack in between meals. There are also a number of curries, pastas and noodle dishes that lupini beans are delicious in.

If you’re looking to play around with your cooking, but you’re afraid of it getting out of hand, give some of these healthy and delicious ingredients a try.

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

This Healthy Eating Worksheet will walk you through the process of creating a healthy eating plan. All you need to do is print it out, set aside some time to complete it, and then fill it out. Then you can create your plan, knowing that you have addressed potential obstacles and came up with some creative ways to handle them.

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Tags bitter melon, healthy ingredients, kale, lima beans, lupini beans, radicchio

Creative Cookery The Business of Food

Bright Ideas for an Adventurous Foodie

Post author By Carma Spence
Post date May 5, 2017

Fancy yourself a foodie? Do you like sampling delicious new treats, or do you prefer to stick to 4- and 5-star reviews before you head out to a restaurant? If you’re really adventurous and think you’ve got what it takes, then here are a couple of ideas to help you spread your wings, find great eats, and enjoy the food.

Start a Foodie Blog

Food blogs are all over the Internet, yet even the most obscure ones garner some attention and have a small following that’s large enough for the author to continue updating it. Even if you’re not in it for the viewers and just love to write, starting a blog is a fantastic way to record all of your greatest eats and embrace your inner foodie. Treat it like a diary for your food adventure so you never forget all the sights and sounds you experienced as you bit into something new.

I can tell you that I get a lot of joy out of creating and sharing my posts to the Carma’s Cookery blog. And I know a few people who started off as hobby food bloggers and turned it into a decent side-hustle and eventually a career.

Try Something New

Sticking to your comfort zone isn’t a good way to become a foodie. You need to be experimental and you need to be willing to try new foods. For instance, you could take a trip to a vegetarian cafe and sample something different that isn’t on your regular palette. You could try a new type of cuisine that your friends have been raving about, or you could even go to a food truck instead of a restaurant if you’ve been fine dining for the majority of your life.

Although sometimes I go to a restaurant to order my favorite dish served there, I equally am willing to try something new … something that, perhaps, I might not make at home. If you’ve been following me on social media, then you’ll know that I’ve been experimenting with meal kit delivery services, too. It’s been fun to try new things without having the fuss of buying ingredients I’ll never use up.

Social Eating

When’s the last time you gathered a couple of friends and started a barbeque? Eating with friends really does make food taste better. You can travel with friends to a new restaurant, visit another country together, or doing something unique such as potluck dinner where your guests can bring random ingredients and foods to build up a feast. It’s a fantastic way to see what your friends enjoy while also showcasing your own cooking and treating them to something you love.

Several years ago, I hosted a dinner party where I served a completely Indian meal. Because the foods were new, I supplied a menu for my guests so they’d know what they were eating. Also, when I was in graduate school, I went home with one of my fellow students. Her neighborhood hosted a progressive meal where each course was served at a different person’s home (appetizers at home 1, first course at home 2, etc.). That was really fun!

Do a Food Challenge

If you’re a big eater with a big stomach, then how about taking on a food challenge? There are loads around the world and they’re usually challenging even for a big eater. However, they’re a great way to make friends, sample new foods, and perhaps give you a chance of getting on a wall of fame with your name and a picture. However, it’s worth noting that food challenges are difficult and there are obvious health risks associated with overeating. Don’t force yourself, and don’t do too many food challenges in quick succession.

Of course, you could also do a more healthy option of a food challenge. For example, I did a green smoothie challenge and shared my experience on this blog!

The Opposite Pricing Spectrum

If you’re used to eating fast food, then why not hold onto that cash and get something a little more expensive such as a fine-dining experience? If you’re used to paying a lot for your food, then how about switching it up and eating somewhere cheap for a change? It can be fun getting to know the other side of the food pricing spectrum. Cheap eats can be delicious and filling and it might give you a new look on fast food. Similarly, trying out expensive foods can open up new taste sensations and make you respect the work and time that goes into making unique meals.

Tags food blog, food challenge, foodie

Cooking Techniques Tools of the Trade

Kitchen Safety: How To Stay Safe Among The Chaos

Post author By Carma Spence
Post date April 28, 2017

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Kitchen safety should be one of your top priorities at home. Did you know that the kitchen is considered the most dangerous room in the house? Kitchen accidents that lead to emergency room visits include knife cuts, burns, poisoning and more. How can you be safe in your kitchen and prevent accidents from happening?

Credit

If you spend a lot of time in a kitchen, at a guess, you have scars from knife mishaps. When I was a pre-teen, I was banned from using the serrated knife due to an injury I caused myself! You might be burned in several places from handling roasting pans. Or, thanks to splashing fat, there are parts of you where hair will never grow again. It’s amazing so many people consider cooking to be a job for the gentle. Those of us who do it often know the kitchen can be akin to a war zone. If you want to emerge from it largely unscathed, it helps to know what to avoid. Here are some kitchen safety tips:

Cooking In A Saucepan? Stir Away From Your Body.

Yes, you tend to stir in a circle, so at some point you’re always coming back towards you. However, if using a slotted or serving spoon, or anything with a bowl shape on the end, position that bowl facing away. If your hand jerks – and it happens to us all – you don’t want to be scooping boiling water or hot sauce all over you!

Never Cook In Bare Feet

This kitchen safety tip may seem like a no-brainer, but trust me, people do this. If you have a day off, it’s always nice to get up late and have an indulgent breakfast like waffles with sausage and eggs. If you’ve ambled into the kitchen in your pajamas, chances are you’re not as awake nor as dextrous as you’d usually be. So if you accidentally jar a knife off the worktop, the time between it falling and landing is just long enough to wake up and realize KNIVES + FEET = BAD. By which time it may be too late.

Kitchen Safety Technique: Learn How To Chop Onions

If you don’t have a gadget that chops onions easily for you (like me), here’s a safe technique: You start by chopping off the more stalk-like of the two ends, then place that end on the board and halve it vertically. From this point on, you can freestyle depending on the fineness of cut you want (finer for sauces, rough for a slaw) but always lay an onion flat side down. The Japanese steel of the best kitchen knives will carve through fish, onion, pepper and your hand very easily. Always make sure you’ve got a secure base to work on.

Remember: Pans Get Heavy

I’ve been painfully aware of this since my accident a year ago. It is only in the past few weeks that my left arm has been strong enough to start handling pots! Now, one of the coolest ways to serve an omelet is to slide it from pan to plate (espeically if you’re using a non-stick pan!). Little presentational flourishes like that can make you feel pretty good. That said, if you’re using a cast iron skillet, it might become less flourish and more floor-ish, as they have some serious heft (and aren’t that non-stick).

Yes, that sounds like a joke, but remember that a saucepan full of pasta or indeed anything made of cast iron is fine for cooking, but the longer you’re holding it the more likely you are to drop or spill – both of which can cause even bigger hazards if you slip on them. Set pans down on protective heat pads if you’re not immediately going to pour something from them.

I hope these tips will help keep you safe in the kitchen. If you have any other saftey tips, please share them below in a comment!

Tags kitchen safety

Healthy Living

Killer Healthy Dessert Ideas

Post author By Carma Spence
Post date April 27, 2017

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Let’s face it – everyone has a sweet tooth. And, everyone wants to satisfy their sweet tooth because it feels so good! The problem that most people face is that they have a conscience, and that conscience makes them feel guilt when they indulge.

Are you one of these people? If you are, the thought of eating desserts will make your mouth water, yet will also give you a bad feeling inside. After all, you can’t eat whatever you want without dealing with the consequences. Thankfully, though, you can eat more desserts without harming your conscience or your body. The trick is to make healthy options that taste just as good. And, luckily, there are a few tips below that might come in handy. Go on, treat yourself!
 

Healthy Dessert Option #1: Chocolate Pie

 Chocolate pie? Healthy? You might think I’ve gone off my rocker with this one, but don’t judge a book by its cover. For one thing, chocolate isn’t always bad. In fact, it can be a nutritious source of energy that the body uses to function properly. If you don’t believe that, just ask the sports stars that eat a bar of it every morning before they go to work. As long as the cocoa content is over 70%, it won’t do any harm. What’s even better is that you can swap the usual ingredients for this pie for healthy alternatives. Do you need milk? Try low-fat or soy milk instead because you can’t taste the difference once it goes into the blender. What about oil? Coconut or granola oil is fine, as is extra virgin. (See my recipe here.)
 

Source

Healthy Dessert Option #2: Banana & Peanut Butter Ice Cream

 Usually, ice cream is full of dairy and additives which make it unsuitable if you’re watching your weight. This healthy option is anything but traditional, though. Again, it doesn’t use rich and fatty dairy products that are bad for the body. Instead, it uses low-fat or even fat-free alternatives. Then, there are bananas. In general, bananas are pretty healthy anyway, so there is no need to worry about an additional calorie count. If you’re looking to get uber-healthy, you can swap ripe ones for banana chips. Plus, the chips have a crunch which adds an extra element to the dish. Finally, put the mixture in the freezer to firm. As far as ingredients go, there is nothing to this dish, but it’s incredibly tasty. (Try my easy recipe here!)
 

Healthy Dessert Option #3: Rice Pudding

 As the name suggests, this is a pudding that incorporates rice. Because the rice soaks up the ingredients, the result is a creamy masterpiece that no one will be able to resist. To make it healthy, all you have to do is substitute normal white rice for brown rice. The brown option is much healthier because it still has the bran and the germ, whereas as the white version doesn’t. What about the dairy products? Yep, you guessed it – go for almond milk! To make it extra delicious, don’t forget to add vanilla extract, cinnamon, and a small cup of sugar (or Splenda). All of these are tasty, but they hardly add to the calorie content. When you have all of the ingredients at hand, put them into a saucepan and simmer for thirty minutes. After half an hour, it’s ready to serve. Magnifico!
 

Public Domain image via Pexels.com

Healthy Dessert Option #4: Fruits of the Forest and Yogurt

 As a general rule, food is pretty healthy if it grows from the ground. Okay, so almost every food group on the planet needs cultivating. But, if it isn’t in its natural form, there are bound to be additives and unhealthy elements. Fruits of the forest don’t have any nasty surprises because what you see is what you get. (Although some fruits are better for you if they are organic.) All it includes is a blend of strawberries, raspberries, blueberries, blackberries, and any other berry you choose! Sprinkle them with a pinch of sugar (or Splenda or Equal or Stevia) and a small spoonful of honey, and you’ve got one healthy and delicious dish. If sugar and honey aren’t your things, use low-fat yogurt instead. Yogurts come in a variety of flavors, so there is no need for blandness. A tip: try the caramel flavor because it goes perfectly with the fruit.

By Patricia (Brownies for Dinner) [CC BY 2.0], via Wikimedia Commons

Healthy Dessert Option #5: Pumpkin Pie

Pumpkin pie is an American dessert that hasn’t caught fire anywhere else in the world. But, it should because it can be very healthy. A pumpkin is a fruit that is ridiculously good for you because it comes from the squash family. In simple terms, it’s almost a superfood like spinach or white fish. Plus, the main pumpkin pie recipes all use evaporated milk which is light and low in fat. The crust can undo all of your good work, but oats, coconut, flour, and water will come to your aid.
 
It might not be Halloween, but that doesn’t mean you can’t get in the mood!

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

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Tags bananas, chocolate, Dessert, peanut butter

Recipes

Crunchy Peanut Butter and Banana Ice Cream

Post author By Carma Spence
Post date April 27, 2017

Want to make ice cream without the dairy? Try this one made from frozen banana. The peanut butter gives this banana ice cream texture and flavor.

Ingredients for Crunchy Peanut Butter and Banana Ice Cream

4 large very ripe bananas
2 Tbsp peanut butter
1 Tbsp crushed banana chips
1 Tbsp chopped peanuts
1 Tbsp small dark chocolate chips (optional)

Directions

Peel bananas and slice into 1/2 inch discs. Arrange them in a single layer on a large plate or baking sheet. Freeze for 1-2 hours.
Place the banana slices in a food processor or powerful blender. Puree them until the mixture is creamy and smooth, scraping down the bowl as needed. Add the peanut butter and puree to combine.
Add in banana chips, peanuts and chocolate chips (if using). Blend until just mixed.
Serve immediately for soft-serve ice cream consistency. If you prefer harder ice cream, place in the freezer for a few hours and then serve.

Note: If you have a hard time creating a creamy consistency, you can add 1-2 Tbsp of almond or coconut milk to help puree the banana slices. Make sure you use a powerful food processor or blender! I recommend the Vitamix.

Don’t like peanut butter, you can make this banana ice cream your own with these suggestions:

Use almond butter, sunflower seed butter, or any other nut or seed butter of your choice instead of the peanut butter.
Use some other type of nuts or seeds instead of the peanuts.
Try different kinds of chips instead of chocolate chips. I suggest peanut butter chips or butterscotch chips.

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Take Charge of Your Health!

Changing your eating habits can be tough. But it doesn’t have to be if you take a little time to think it out and create a plan.

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Recipes

Light and Healthy Chocolate Pie

Post author By Carma Spence
Post date April 27, 2017

Source

Love chocolate but don’t want all the sugar and calories? Try this light and relatively healthy chocolate pie recipe.

Source

Ingredients for Light and Healthy Chocolate Pie

Crust

Cooking spray
40 graham crackers (10 full cracker sheets)
2 Tbsp Splenda (or 3 packets)
2 Tbsp butter, melted
1 large egg white

Filling:

2 cups fat-free milk, divided
2/3 cup Splenda (or 16 packets)
1/3 cup unsweetened cocoa
3 Tbsp cornstarch
1/8 tsp salt
1 large egg
2 ounces dark (70% or more) chocolate, chopped
1 tsp vanilla extract
1 1/2 cups frozen reduced-calorie whipped topping, thawed
3/4 tsp grated dark (70% or more) chocolate

Directions

Crust

Preheat oven to 350 degrees.
Spray 9-inch pie plate with cooking spray.
To prepare crust, place crackers in a food processor; process until crumbly. Or, alternatively, place them in a sealed bag and crush them with a rolling pin.
If using a food processor, add Splenda, butter, and egg white; then pulse 6 times or just until moist. If you crushed the crackers in a bag, put them in a bowl and add the Splenda, butter and egg white. Mix until just moist.
Press crumb mixture into the prepared pie plate. Bake for 8 minutes; cool on a wire rack 15 minutes.

Filling:

In a large bowl, combine 1/2 cup milk, Splenda, unsweetened cocoa, cornstarch, salt and egg. Stir with a whisk.
In a heavy saucepan, heat 1 1/2 cups milk over medium-high heat until tiny bubbles form around edge (do not boil). Remove from heat.
Gradually add hot milk to Splenda mixture, stirring constantly with a whisk. Return milk mixture to pan.
Add chopped chocolate; cook over medium heat until thick and bubbly (about 5 minutes), stirring constantly.
Reduce heat to low; cook 2 minutes, stirring constantly.
Remove from heat and stir in vanilla.
Pour into prepared crust.
Cover the surface of filling with plastic wrap and chill for about 3 hours. Remove plastic wrap; spread whipped topping evenly over filling.
Garnish with grated chocolate.

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Looking for a few more pie recipes to try?

Do you want to create your perfect, signature pie, but just can’t find the right recipe? Your Perfect Pie may just be the cookbook for you!

Breaking down the mystique of homemade pie into modules you can mix and match, this simple cookbook is sure to please. Learn more and grab your copy at:

CarmasCookery.com/yourperfectpie

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Recipes

New Orleans Wine Sauced Chicken

Post author By Carma Spence
Post date April 26, 2017

New Orleans Wine Sauced Chicken shown here with a trinity of roasted herbed potatos (red potato, sweet potato and yam).

Ingredients:

4 chicken breast fillets
6 Tbsp all-purpose flour
3⁄4 tsp salt
1⁄4 tsp black pepper
1⁄4 tsp paprika
4 Tbsp unsalted butter
3⁄4 cup white wine (you may substitute water)
1 tsp chicken bouillon
1⁄4 tsp poultry seasoning
1 bay leaf
1 3⁄4 cups sliced mushrooms
1⁄2 cup diced onion
3⁄4 cup diced celery
1⁄2 cup grated carrot
1⁄2 cup sour cream
chopped parsley, for garnish

Directions:

Rinse chicken and pat dry.
In a shallow dish or pie plate, mix together flour, salt, pepper and paprika. Dredge chicken breasts in this mixture. (Keep the flour mixture, too!)
In a large frying pan, melt 2 Tbsp butter until bubbly. Brown the chicken breasts on both sides in pan. Set aside on a dish.
Add remaining butter to the pan and melt. Stir in reserved flour mixture until smooth. Add wine (or water). Stir until smooth.
Stir in chicken bouillon, poultry seasoning, bay leaf, mushrooms, onions, carrots and celery.
Add chicken breasts. Cover and simmer for 20 to 25 minutes. Remove chicken to plate.
Stir sour cream into pan and cook until just heated through.
Pour sauce over chicken. Garnish with parsley. Serve.

Source: This recipe was adapted from Great American Recipes

Tags chicken, main dish, southern cooking