Chicken Paprika - my go to recipe

This is the first crocus that popped up in my garden. Just have to share. When the first breathe of spring comes I get a burst of energy. I start doing projects like painting bathrooms that have become dingy over the winter and organizing the horrible craft room. I dust off the bike and cruise around, up and down the hills. Being inside and cooking is often not what I am thinking about. It's times like these when a well stocked pantry and having some staple items on hand is a must. No time for a quick trip to the super market to pick up some weird ingredient.
I always keep a cans of diced tomatoes, chicken or vegetable stock, canned beans, and tuna in the cupboard. Whole wheat pasta and rice are always in stock as well. For vegetables I normally have potatoes, onions, garlic and carrots on board. Apples and oranges as well as a lemon or lime for fruits. I try to keep light sour cream in the fridge as well, it keeps well and I have substituted it for milk at times. Dry milk powder is also a good thing to have around, how many times have you gone for the milk and found milk gone bad. A multitude of spices are also found in my cupboard - paprika, oregano, basil, parsley, cinnamon, the list goes on. A few other condiments that are useful are dijon mustard, light soy sauce, worchershire sauce, balsamic vinegar, white vinegar, sundried tomato and salsa. The freeze always has some frozen fruits, frozen mixed vegetables, frozen peas and chicken breasts. Every one is different about what they consider essential to have around. I make sure that I have the ingredients I need for my favorite "go to" recipes. The tried and true meals that everyone likes. When I can't think of what to make this is one that I return to often "Chicken Paprika" I adapted this recipe long ago from the Fanny Farmer cook book. The original had I stick of butter, cream and a ton of real sour cream. The chicken breasts became a heart attack on a plate. The fat needed to be lowered and then the flavor punch boosted up. I then had to adapt it again for gluten free.

Chicken Paprika that Won't Give you a Coronary

4 chicken breasts
2 tbsp trans fat free margarine
3/4 cup onion
2 tbsp paprika
1/4 cup sun dried tomato - chopped
1 tbsp tomato paste
1/2-1 cup chicken broth
3 tbsp rice flour (optional)
1/2 cup light sour cream

1. In a heavy duty skillet melt margarine, add chicken and brown well on both sides about 4 minutes per side, add chopped onion 1/2 way through cooking.
2. Remove chicken and transfer to warm dish. Add paprika and stir quickly, add sun dried tomato, broth and tomato paste. Simmer one minute. Add chicken back in and simmer, covered for 30 minutes or until chicken is cooked through, add more broth as needed.
3. Remove chicken, reduce sauce by cooking a few more minutes if needed. Depends on how thick you want the sauce to be in the end. 3 Tbsp can be added here to thicken more. I don't care for a thick sauce, so omit this. Add sour cream and stir in well.
Serve over rice or rice pasta. Works well with egg noodles if gluten free not needed.

Poster Child - Rice and Peas

Very often I meet someone that is a poster child for what is wrong with our food supply, education system, welfare system or health care system. Two days ago I met someone who was all this rolled into one. A fairly young man, obese with a chronic disease or two, developing more chronic disease and on our disability roles. I will call him Joe.
Joe was admitted to the hospital and asked to see a dietitian. He tells me that his doctor told him that his blood pressure was getting high and that his blood sugars were getting high as well. He wanted to know what else he could do to improve this situation, he thought he was doing everything he could. So we start out with the weight. Can he be more physically active, he says no, because of his asthma (I am thinking he is a lazy dude). I know lots of people with asthma that participate in sports (but don't be judgemental, maybe this guy really can't).
I start talking about portions sizes, when I tell him what a portion size of meat is (size of a deck of cards) he acts like this is news to him. His serving is more like a deck on a house. So we got the eat less part. I show him what 2000 calories a day looks like.
Now for the sugar part. Excess sugars lead to excess calories, lead to excess weight, leads to high blood pressure and hyperglycemia. Turns out he drinks lots of apple juice. More than 4 cups per day, oh and fruit punch. But he does not drink soda. 8 ounces of apple juice is 120 calories and 28 grams of sugar. 8 ounces of soda is about 100 calories and 28 grams of sugar.
Then he says that he buys cereal bars because they have real fruit. If you want real fruit eat real fruit I say. A Nutrigrain bar is 160 calories, 7 grams of fat, 2 grams fiber and 7 grams (almost 2 tsp) of suar.
Shredded wheat is 170 calories , 6 grams of fiber and no added sugar for one cup. Add fat free milk for 85 calories and 8 grams of protein. Add blueberries, strawberries or a banana for the real fruit.
Then we go for the salt part. Remember this guy said he was doing everything he though he could. Canned soup, canned vegetables. That's all I have to say. We talked about making more foods from scratch, since he was not working he had time to do this.
This guy was a little overwhelmed by the end of the discussion. I am hoping he has been able to make a few changes. Obesity is costing all of us too much. To many healthcare dollars, disablility dollars. Most people just need basic education, some guidance and support. This is less expensive than paying for hospital stays, medication and welfare.
Joe mentioned that he ate a lot of rice and beans. A healthy meal, high in protein and fiber. Often can be high in salt and fat, depending on how it is made. Portion size is key to keeping down excess calories. Remember eat less. That saves money too!! This recipe is in honor of Joe.
A nice spicey dish that even my hubby, who is not a bean kind of guy, will eat.

Jamaican Rice and Peas for Joe

1 14 ounce can black eyed peas - rinsed well (removes up to 1/3 of the sodium)
if you can find no added salt version use that (Eden brand)
1 13.5 ounce can lite coconut milk
4 scallions, finely chopped
3 jalapeno peppers, chopped (use gloves when chopping)
3 cloves garlic, crushed
2 teaspoons dried thyme
2 cups long-grain whte rice (or use brown rice)
1/4 tsp freshly ground black pepper

1. Cook rice in coconut milk and enough water to make 4 cups of liquid. Rice cooks for 20 minutes on low simmer until all liquid is absorbed and rice is tender. Add scallion, jalapeno, garlic and thyme to pot while it is simmering.
2. When rice is cooked add black eyed peas and pepper, heat through.
Makes 8-10 servings.

Yummy and Healthy all in one Pot

I am a huge fan of the one pot meal. Less dishes to clean and only one pot to pay attention to. For the past two weeks I have not been home during the dinner hour. Meals (if made) are prepared at 4 in the afternoon. I eat 1/2 my dinner early and then eat the other 1/2 when I get home at 8:30. That way I am not starving and tempted to eat junk in my car. I am also not starving when I get home and wanting to eat everything in site, including the masses of Girl Scout cookies.
That said, a one pot meal works well. It is also usually something that is good for leftovers and holds up well to reheat later. Last night it was a pot of Minestrone Soup. Everything is included, protein (beans) veggies (carrots, onion, celery and tomato) and carbohydrates (potato and gluten free pasta). For this I like the Skaar's brand of rice pasta shaped like tiny o's. This comes out kind of thick, but you can add more broth if needed.

Minestrone Soup

3 tbsp trans fat free margarine
3.4 cup chopped onion
1/2 cup chopped celery
3/4 cup chopped carrots
1 (19 ounce can cannelli beans (rinse well to reduce sodium- kidney beans can be subbed)
2/3 cup shredded cabbage (you can use the bagged coleslaw mix)
1- 14.5 ounce can diced tomatoes- no added salt
1 tbsp tomato paste
1 1/2 cups cubed potatoes
4-5 cups chicken or vegetable broth - reduced sodium
2 cloves garlic, minced
2 tbsp dried parsley
1/2 tsp salt
1/2 cup small sized rice pasta
1/2 cup grated Parmesan cheese

1. Melt margarine in heavy pot over medium heat. Add onion, celery, carrot and potato, saute for a few minutes.
2. Add diced tomatoes, broth, beans, cabbage, tomato paste, garlic, parsley and salt to the pot.
Bring to a boil, cover and simmer about 45 minutes.
3. Add pasta to pot and simmer for 15 more minutes. Correct seasoning if needed. Serve with grated cheese.

Out for the Weekend

This weekend I ate out not once, but twice. The first was after some very exiting shopping, we bought a shed. This made me very hungry. A pizza place is not the first restaurant that one would think of for the gluten free, but I had a tip about a place nearby that made a gluten free pizza. Also being a beautiful spring day this place had outdoor dining. My hubby ordered a gluten free pizza with grilled veggies. The veggie were to be onion, mushroom, peppers and eggplant. Sounds great.
However, when the pizza came the eggplant appeared to be breaded. Now you would think that common sense would kick in. If the guy was ordering a gluten free pizza the veggies should not be breaded. Being ever the optimist, I had to ask. Who knows the breading could be gluten free. But no. A new pizza had to be made, sans eggplant.
This is not the first time such a thing has happened. We will explain to the waitress that the food can have not wheat products in it and what will appear atop the salad, croutons. We have been presented with gluten free menus from chain restaurants in which almost none of the food can be consumed. Why bother then.
We have had the best luck in smaller places where the chef will actually come out to talk to us.
Chef Harry at the local winery will come out and go over the entire menu with us. If in doubt we have been known to ask for the food package.
We ended up with a good pizza (have had better) and for the incovenience was not charged for it.
Restaurant outing number two was for my honey's 50th birthday. Several member of his family are gluten intolerance. His sister and three spouses of nephews (not blood related). We also have several family members who are vegetarian. We chose an Indian restaurant as all needs would be satisfied and we love the place. The staff is warm and welcoming as well as very willing to describe the food to us. This would be Mirch Masala in Groton. Thanks Raj for a delightful meal.
Indian cuisine is mostly gluten free. Nan is an exception - an Indian flat bread that I love. They serve a crisp "bread" that I do not know the name of which is made from chick pea flour. The only other item made from wheat flour is the pastry part of a samosa (this is an appetizer).
My personal favorite is an eggplant dish called Bagara Baingan. Indian food features lots of vegetables, but often uses a vast quantity of oil and gee, so careful of the portion sizes.
Raj kindly allowed us to bring our own cake. I made the cranberry upside down cake (see previous blog) and a pineapple upside down cake. The pineapple upside down cake was made using the same recipe, just substituting pineapple. I have to say that everyone enjoyed them, including the non gluten sensitive people.
FYI - I did have an event of lack of planning with the cake. I had run out of tapioca flour for my usual gluten free mix and being Sunday morning the local health food store was closed. I ended up having enough gluten free mix for 1/3 of the batter ( I made 3 cakes) and used rice flour only for the remaining 2/3. Crossed my fingers. It came out fine.

Fish and "chips" for three

Spring has sprung in New England. This time of year sends shots of energy through my system. I have incentive to do all the jobs that I neglected all winter. Seems like a nap was a higher priortity than painting the bathroom. The energy is also translating to being more physically active and more incentive to move the body in an aerobic way. Two weeks ago I joined a gym. Yes, should have done it during the dreary winter months, when I don't want to excercise out side, but there never seemed to be the right time. Well I'll be all set for next winter and for the days in the summer when it is too hot and muggy to kick my butt our doors.

That said, the nice weather also makes me want to spend less time in the kitchen. It's a bit cool to start using the grill in the evening, so I go for meals that take less than an hour to make from start to finish. On Saint Patrick's day I did some cod fillets, roasted potatoes and coleslaw. Cod is a nice mild fish that everyone likes - any mild white fish can be used - haddock, flounder, tiapia. Cod is in danger of being overfished, so I do not use it often. These fish are low in fat and good sources of omega 3 fatty acids (not as good as the more oily fish like salmon, but some fish is better than none)

I start by being sure the fish is thawed completely - thaw the fish either in a water bath or by taking it out the day before and thawing in the refrigerator. Next I start with the potatoes as they take the longest to cook. I just cube up white potato (3 medium), sweet potato (1 large) and carrots (2-3) , place in a plastic bag, add1 tablespoon of olive oil and shake to coat. Add black pepper (thyme, rosemary, oregano, cayenne pepper), transfer to a 8 x 12 inch baking dish and roast at an oven temp of 425 degrees. The vegetables take a total of about 35 minutes to become tender and browned - depending on the size of the cubes.

Now the fish ( use 3-4 ounces per person) . Line up 2 shallow dishes. One will contain an egg white, 1 tbsp on dijon mustare and 1/8 tsp cayenne pepper. The other will contain 1/4 cup corn meal and 1/2 tsp dried thyme.

You could also use gluten free bread crumbs or ground almonds. The fish fillets go into the egg white mixture and then into the corn meal mixture to coat and then into a baking dish sprayed with non-stick cooking spray. When the veggies have cooked for 15 minutes the fish can go in for another 20 minutes or until the fish is cooked through and flakes easily with a fork. Give them a spritz with the non-stick spray. If the fillets are thin check after 15 minutes, if they are thicker they may need a bit more time. Do not overcook the fish.

While this is in the oven the coleslaw gets made. I use the cabbage all shredded in the bag and the coleslaw recipe on the back, with a few additions. The dressing is 3/4 cup mayonaise, 2 tsp white vinegar, 1 tbsp skim milk (or soy milk) and 2 tsp sugar. This gets mixed right in the measuring cup. Toss the cabbage with the dressing and add 1 apple diced (this ups the antioxidents and adds sweetness) and about 1/4 cup chopped walnuts (more omega 3 fatty acids and some nice texture). Ta Da - it's all done and ready to eat.

Why do I not use low fat mayonaise. For several reasons, the low fat versions of mayonaise and salad dressings are just watered down, air infused versions that cost the same amount. I just use less of the real thing, I can add my own water for free if I want ,thank you. I also find that people tend to use more of the low fat version, if not measuring, because of the watered down taste. Low fat versions also use more additives, most of which should be safe, but I don't want these either.

So a healthy meal is made in less than an hour with minimal clean up. More time for fun.

Label reading with Girl Scouts.

This is what I felt like after teaching a nutrition class to 10 enthusiastic Cadettes girl scouts. I could have crashed on a splintery wooden post just like this little panda. These are 12 year olds that are working on an Interest Patch. The catalyst for this is that one of there members has developed Type 2 Diabetes. Yes a 12 year old with diabetes. Unfortunately something that has become more common due to our more sedentary life styles and abundance of high calorie "foods".

Kids like visuals and girls like jewelry, so we made necklaces denoting there needs for calories, fat, sodium, fiber and sugar. The typical girl created a necklace with 14-17 purple beads (1 bead=100 calories), 20 blue beads ( 1 bead= 100 mg of sodium), 7 pink beads, (1 bead = 1 tsp of added sugar), 10 yellow beads (1 bead= 5 grams of fat) and 17 green beads (1 bead=1 gram of fiber).

The next step was to compare the bead they had with foods that they might eat. They were suprised to find that a quarter pounder, plus medium fries and a medium drink took up 9 of their calorie bead and that a package of instant oatmeal took 3 of there sugar beads, even though it was "organic". Being able to visualize was really helpful. I might try this with my adult victims. hmmm.

When we looked at sodium contents of frozen dinners and fast foods, there eyes got big. They were actually able to come up with meals that are lower in salt, including cooking from scratch.

I love the insights and honesty of the kids. One said "How come they get to lie on package labels". One adult piped in that they were not lying, they were stretching the truth. In my book that's a lie, especially when it comes to people's health.

Applesauce Cake

I am doing cake experiments as my honey is turning 50. In honor of buckwheat and also due to the fact that I had an open jar of applesauce in my refrigerator, the cake of the day was applesauce cake. The other flour used is rice flour. Xanthan gum is is a n emulsifier and thickener . It is powdery, make from glucose in a reaction requiring a slimy bacteria called Xanthomaonas campestric. This sounds goss, but it it is the same bactereal that appears as black rot on veggies like broccoli. You know when the broccoli gets forgotten in the veggie bin and it gets that black stuff on it (never happens in my world). The recipe is derived from one off of the Bobs Red Mill web site.
I thought I would try to make the cake vegan by substituting the egg for an egg replacer. I started to put it into the bowl when a little voice said to me "what is this stuff made of"? Checking the ingredient list revealed wheat gluten. Not using that. I could have used a mixture of ground flax seed and canola oil, but the recipe has of oil in it, so I decided to just use 4 egg white in place of the two eggs. That reduces the fat content a bit. It is not vegan at this point.
This cake comes out nice and moist, with a mild, not too sweet flavor. Very nice with a bit of whipped cream.

Applesauce Cake-

1 cup buckwheat flour
1 cup brown rice flour
1/2 tsp Xanthan gum (find at health food store or large grocery store)
1 1/2 tsp Baking powder
1 tsp baking soda
2 tsp cinnamon
1/2 tsp salt
3/4 cup canola oil
1 cup honey
4 egg whites (the yolks go to the dog)
2 cups unsweetened applesauce
1 cup chopped pecans

1. Preheat oven to 350 degrees. Prepare 9 inch round cake pan with cooking spray.
2. Mix together dry ingredients. Add oil, honey and eggs. Beat mixture for several minutes until smooth. Mix in applesauce and nuts.
3. Pour mixture into baking pan. Bake for 35 minutes or until a toothpick comes out clean when tested. The cake bakes up high in the pan. Cool 10 minutes and then flip out onto a pretty plate.
Serve with whipped cream or low fat vanilla ice cream.

Real men eat Quiche

It's been a few days. I am blaming the horrible New England weather - endless rainy days, followed by a few nice days, and now the third day in a row of rain and wind and yuck. My back yard is a swamp and trees are threatening to fall down completely. At least it's day light savings and I can look out my window and see the yuck for one more hour a day. I am also blaming Spring Break and having my older girl home for a week. More distraction.
Dispite feeling low from the lack of sunshine, I made myself cook dinner. I have spent much of the day preparing for a nutrition lesson for middle school age girls - there will be more about that after the happening. Comfort food was the rule of the day, so I settled on quiche. I had eggs in abundance, cheese that needed to be used and some mushrooms. The beauty of the quiche is that with a basic recipe, imagination can be your guide. It's just eggs, milk, cheese and veggies. I skip the crust for the gluten free and who needs the extra carbs and fat anyway. To make it healthier the cream is changed to skim milk, and the egg yolks are reduced by adding another egg white. (the cats and dog are very happy about this) Skimping on the cheese is a no-no in my book.

Real Man's Quiche - makes 2- 8 inch pie pans - serves 6-8

2 tbsp transfat free margarine
2 cups sauted vegetables (onion, leek, broccoli, spinach, mushroom, asparagus)
1 cup shredded cheese (swiss, cheddar, gruyere)
1/4 cup grated parmesean (can use veggie sprinkles)
1 tbs rice flour or gluten free mix (or all-purpose flour)
3 eggs plus 2 egg whites
1 1/2 cups skim milk
1/4 light sour cream
salt and pepper to taste

1. Preheat oven to 350 degrees. Prepare 2, 8 inch pie plates with non-stick spray.
2. Melt butter in non stick skillet, saute vegetables until tender and onions are browned.
If using spinach add this last or seperately. They cook down to nothing in seconds.
Spread evenly over pie plates.
3. In a bowl mix together the chesses, flour, milk, sour cream and eggs. Beat well to combine. Add salt and pepper to taste. (cheese is already salty - may omit) Pour evenly between the two pie plates.
4. Bake for about 35 minutes, until quiches are set and slightly browned.

Someone in my house does not like cooked spinach, so I cooked the onions and mushrooms first, divided it among the pie plates, then cooked the spinach and put it in the quiche that I can now call my own.

Potatoes are always gluten free

I had an unusual cooking frenzy mid week. Reason being the eater was home from college and there was time. The menu was roasted turkey breast, escalloped potato with goat cheese and broccoli. Easy. Roasting a turkey breast is the easiest thing. The only requirement is time - a 7 pound breast - must have been a huge turkey - don't think my breasts weigh 7 pounds. It needed 4 hours to roast at 325 degrees. I ended up torking the heat up for the potatoes for the last hour. This made the skin really crispy.

The gluten free house is always big on potatoes. They are inexpensive and everyone likes them. Other grains and substitues for pasta don't go over as well. There is always someone who does not like a flavor or a texture. We had a little discussion last nigh about how to classify potatoes. They are technically a starchy vegetable, being a root. When counting calories they get classified as a starch and go with the grains and cereals. A small four ounce potato is a Carbohydrate Serving in the diabetes world. (about 15 grams of carb) But as far as real nutrition they are more like a vegetable. They are good sources of vitamin C and potassium. Fiber is good if the skin is left on.

This recipe is adapted form a November 2008 edition of Good House Keeping.

Escalloped potato with leaks and goat cheese --- serves 8

3 large leeks - use white part only, wash well and slice thinly
1 1/2 cups skim milk
1 tbsp rice flour or gluten free flour mix
1/4 tsp salt
1/4 tsp ground black pepper
1/8 tsp ground nutmeg
2 tsp minced garlic
4-5 medium potatoes - thinly cut, leave skin on
4 ounces goat cheese (about 1 cup)
1/4 cup shredded parmesean cheese (not the stuff in the shake bottle)

1. Preheat oven to 400 degrees. Cook leeks in non-stick skillet with 1 tbsp olive oil over medium high heat for 10-15 minutes, until tender and beginning to brown.
2. In a small bowl - wisk together the milk, flour, salt, pepper, nutmeg and garlic.
3. Coat 2 quart casserole dish with cooking spray. Arrange 1/2 of potato slices on bottom of dish. Spread leeks on to of potatoes, followed by the goat cheese. Pour 1/2 of milk mixture on top. Layer the remaining potatoes and pour remaining milk mixture over this. cover with foil.
4. Bake 45 minutes. Remove foil and bake 25 more minutes until tender. Sprinkle parmesean cheese on the top and bake, uncovered for another 15 minutes. It will be browned on top and bubbly. Let stand for 10 minutes before serving.

Here's to good leftovers. I think I see a turkey pot pie in the future.

Cranberry Upsidedown Cake

The girl that I can my "eater" is home for a week. This inspires me to make food. No only does she appreciate my cooking, she is happy to eat leftovers. She also reveals that the college food is lacking in fruits and veggies, so her body craves to be renourished.
Last night I had a bit of a cooking frenzy. Porktenderloin, rice with raisins and walnuts, eggplant curry and Cranberry Upside down cake. I have been trying some cakes lately as my hubby's 50th is coming up. Usually I just make a flourless chocolate cake or some such thing, but I want to make a "real" cake for the big day. I just substituted gluten free flour mix for the all-purpose and, tada, a real cake. I'm going to try this again with pineapple as that is one of his favorites.
This cake is easy and comes out very moist and yummy. The leavening is done by the egg whites and baking powder. I had no milk in the house, so I used instant dry milk and water.
This is adapted from a Cooking Light recipe published in November or 2009.

Cranberry Upside-Down Cake

For the topping
1/3 cup packed brown sugar
2 TBSP trans fat free mararine
6 ounces fresh or frozen-thawed cranberries

For the Cake
1 1/2 cups gluten free flour mix (or all-purpose flour)
2 tsp baking powder
1 cup gransulated sugar
1/2 cup tranfat free margarine- softened
2 large egg yolds
1 tsp vanilla
1/2 cup skim milk
2 large egg whites

1. preheat oven to 350 degrees. Prepare 9-inch round cake pan with cooking spray. Melt brown sugar and 2 tbsp margarine in small microwavable bowl. Pour into prepared cake pan, tilting to coat. Arrange cranberries evenly over sugar mixture. Add more if needed.
2. Combine flour, baking pwder andsalt in small bowl. In a large bowl cream together margarine and sugar. Add egg yolks one at at time. Beat in vanilla. Fold flour mixture into sugar mixture alternately with milk.
3. Beat the egg whites with a misuter at high speed until stiff peaks form. Be sure the beaters are clean and there is no yolk in with the whites. Gently fold the egg whites into the batter. Spoon the batter over the cranberries, spread evenly. The batter should be a bit thick.
4. Bake at 350 degrees for 55 minutes or until wooden pick comes out clean. Cool in pan for 15 minutes on a wire rack. Loosen cake from sides with a spatula and turn onto a plate.
Serve warm or at room temp.

More Gluten Free Pizza

Over the weekend I a made another attempt at gluten free pizza, this may be my last. It actually should be my last, but alas, I am bad at giving up. A set back gives me another challenge. I have been told to given up. I may have to play with gluten free pizza dough as a closet activity.
My last attempt was ok, but not great. The crust had a slightly weird flavor and was too thick. It was easy to work with.
I did find a good gluten free pre-made frozen crust. Why can't I achieve this myself. This is why I can't stop. The crust was found in the frozen section of the organic section at Stop and Shop. Not all stores carry it. It is made by Kinnikinnick Foods. It is Gluten free, dairy free and soy free and actually tastes good and has a good texture. It comes in personal sized sheets -- 248 kcal, 7 grams fat and 180 mg sodium per sheet.
I have been advised to just stick with this.
I have also been informed that Family Pizza in Colchester, CT makes a gluten free pizza. Will have to check it out.

Today I am sending out my check for a farm share - can't wait for the veggies to roll in.

More Crock Pot and screwing with a recipe

I can think of a plethora of reasons for modifying a perfectly good recipe. First and foremost is the challenge and, for me ,the fact that I don't like to follow directions. Next on the list is to make it healthier or to make it gluten free. To make a dish healthier I might use a lower salt item, reduce the fat or add more veggies and fiber. Then there is not having a certain ingredient or ingredients in the house and I'm too lazy or don't have time to procure the item.
Other reasons might be that I think something else might taste better or I want to cut corners. Really, sometimes I read a recipe and it is more complicated and dirties more pots than are really necessary.
So yesterday I made this really easy recipe for Chicken Tortilla Soup made in the crock pot (I found the base recipe on allrecipes.com). I think I used ever single reason for changing a recipe listed above and actually came up with an edible outcome. Actually it was very delicious.

Slow-Cooker chicken Tortilla Soup

1 pound chicken, thawed and cut into bite size pieces (chicken was supposed to be pre-cooked and shredded = laziness, corner cutting-come on it's going to cook all day any way)
1 - 15 ounce no-added salt diced tomatoes (subbed for whole tomatoes mashed - nutrition- lower sodium and laziness)
1 medium onion - diced
2 cloves garlic minced (can use equivalent of jarred garlic)
2 chipotles in adobo - minced (subbed for 4 ounce can of green chile peppers + preference and did not have a can of chiles)
3 cups low sodium chicken broth (nutrition-lower sodium and preference - original called for 2 cups of water - why water down the broth - I want flavor)
1 tsp cumin
2 tsp chili powder (increased the amount = preference)
1/4 tsp black pepper
1 bay leaf
14 ounce package frozen corn ( used more corn)
1 can red kidney beans rinsed and drained (not in original - added for nutrition, fiber and protein - rinsing well reduces sodium by 1/3 if using beans canned with added salt)
Cilantro to taste (I omit this - not everyone in the GreenHouse likes cilantro)
(omitted can of Enchilada sauce = nutrition, did not have any in house)
Blue corn tortillas (Laziness - original calls for baking corn tortillas)

1. Put everything in the crock pot except the tortillas. Cook on low setting for 6-8 hours or high setting for 3-4 hours.
2. Serve with corn tortilla chips. Can add soy cheese, shredded cheddar cheese or a dolop of light sour cream.

This could easily be made vegetarian by using veg based stock and omitting chicken.

My changes made the recipe easier to make, lower in salt and higher in fiber. The beans also increase fiber and anti-oxident content. My version is a bit spicier than the original.

Tit Mouse and Buckwheat

When I mention buckwheat, most people are surprised to find it contains no gluten, after all it's got "wheat" in the name. It's like wild rice is not really rice and a tit mouse is a cute little bird not a rodent. buck wheat is actually the seed of a flowering plant. They are shaped like little pyramids and known as "kasha" in Russia, the world biggest buckwheat producer. China is second. In Japan buckwheat is turned into noodles called "soba" Take care when purchasing these in grocery stores as they are often mixed with wheat flour.
Buckwheat (not to be confused with the "Little Rascal's" character) is a good sourse of magnesium, potassium, iron and zinc. Being low in sodium and high in fiber (2.25 grams in 1/2 cup cooked) the little seeds are good for heart health and blood pressure control. Then also look like a good source of anti inflammitory antioxidants. Buckwheat is a good source of protein with 11 grams in 1/2 cup. Cook them just like rice - 1 cup buckwheat to 2 cups of water, simmered for 20 minutes - and you have a healthier choice that white rice. Unfortunately most Americans have not expanded there grain use beyond wheat, rice and corn. Other grains and grain like seeds are delicious and have better nutrition profiles.
I like to use buckwheat flour to make pancakes. They make a nice brown cake that everyone like. The batter comes out very similar to regular pancake batter, which is nice, because it's not too weird, like other gluten free batters. This recipe is from the back of the Hodgson Mills bag.

Buckwheat Pancakes

1 cup Hodgson Mill Buckwheat Flour (or other brand)
1 tsp baking pwder
2 Tbsp sugar
1/2 tsp salt
1 egg beaten
1 cup milk (can substitute buttermilk if you add one more tsp of baking powder) ( soy milk can also be substituted)
2 Tbsp melted butter

1. Mix dry ingredients in a large bowl.
2. Mix liquid ingredients in a small bowl or right in the measuring cup.
3. Mix the two together - combining well.
4. Make the pancakes -- I hope I don't have to tell anyone how to do that.

Crockpot Chicken

This is a request from Kaitlyn, a friend of my daughter's at University of Vermont. It seems that she has a crock pot and does not know what to do with it. My daughter believes I am the crock pot queen.
There being a time in my life when it was difficult to get dinner made most nights the crock pot was my culinary savior. I was working two consulting jobs and then taking either one or both of my two daughter some where. I could fill it with veggies and meat in the morning - sometimes even the night before - and by dinner time the food was done. Wednesday night was crock pot night. We could have dinner and then I could get my daughter and her friend Zoe to Band practice.
Gluten free recipes abound for the crockpot. Many dishes are made with potatoes or served over rice. Fats don't have to be added either, another plus.

So here you go Kaitlyn --- Chicken with Peppers and Pineapple

1 pound skinlees, boneless chicken breasts, cut into 1 1/2 - inch pieces
4 medium carrots, cut into 1-inch cubes ( baby carrots work well
1/2 cup chicken broth
2 tbsp finely chopped gingerroot
1 tbsp packed brown sugar
2 tbsp soy sauce (gluten free)
1/2 tsp allspice
1/ tsp red pepper sauce
1 can (8 ounces) pineapple chunks in juice, drained and reserved juice
1 tbsp cornstarch
1 medium bell pepper, cut into 1-inch pieces

1. Mix all ingredients except pineapple, cornstarch and bell pepper in slow cooker
2. Cover and cook on low setting for 7-8 hours (or high setting for 3-4 hours) or until veggies are tender and chicken is cooked through.
3. Mix reserved pineapple juice and corn starch until smooth, gradually stir into chicken mixture. Stir in pineapple and bell pepper.
4. Cover and cook on high heat setting about 15 minutes or until slightly thickened.

Serve over brown or white rice. Top with chopped cashews.

Enjoy, Kaitlyn.

Crockpt Chicken

This entry is a request from a friend of my daugher's. The college girl has a crock pot, but does not know what to do with it. My daughter believes that I am the crockpot queen. There being a period of a few years where making dinner was a huge challenge. I was working two consultant jobs and driving two girls around to various activities- soccer practice, band practice, swimming, girl scouts, flute lessons. Every Wednesday was crock pot night. I would fill the pot in the morning, sometimes even the night before and we could have dinner before having to take my daughter and her friend Zoe to Band practice.
Other advantages of the crockpot is that extra fats are not needed for the cooking and that gluten free recipes abound. I also like the fact that no pot watching is involved, don't have to worry about burning the dish.
So for Kaitlyn at University of Vermont - here is ---

Chicken Stew with Red Peppers and Pineapple

1 pound skinless, boneless chicken breasts, cut into 1 1/2 inch pieces
4 medium carrots, cut into 1-inch pieces
1/2 cup chickien broth
tbsp finely chopped gingeroot ( can use powdered ginger)
1 tbsp packed brown sugar
2 tbsp soy sauce (gluten free)
1/2 tsp ground all spsice
1/2 tsp red pepper sauce
1 can - 8 ounces pineapple chunks in juice, drained and juice reserved
1 tbsp cornstarch
1 medium bell pepper, cut into 1 inch pieces

1. Mix all ingredients except pineapple, cornstarch and bell pepper in slow cooker.
2. Cover and cook on low heat setting for 7-8 hours or until vegetables are tender and chicken fully cooked.
3. Mix reserved pineapple juice and cornstarch until smooth, gradually stir into chicken mixture. Stir in the pineapple and bell peppers.
4. Cover and cook on high heat for 15 minutes or until slightly thickened.