Orange Julius Whey Smoothie

Ingredients
2 T. frozen orange juice concentrate
1/2 c. water
3/8 c. plain 2% Greek yogurt
1/8 t. orange extract
3/8 c. frozen mango chunks
3/8 c. frozen pineapple
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the mango, water, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 

Nutrition Facts

Servings 1.0
Amount Per Serving
calories 235
% Daily Value *
Total Fat 2 g	3 %
Saturated Fat 1 g	4 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg	3 %
Sodium 57 mg	2 %
Potassium 390 mg	11 %
Total Carbohydrate 15 g	5 %
Dietary Fiber 1 g	3 %
Sugars 16 g
Protein 27 g	53 %
Vitamin A	12 %
Vitamin C	47 %
Calcium	13 %
Iron	1 %

Cranberry Apple Pecan Rice Pilaf

(Shown with steamed petite green beans and boneless pork chops.)

Adapted from Cranberry Apple Pecan Wild Rice Pilaf

Ingredients
2 T. unsalted butter
1/2 large sweet onion, finely diced
4 c. finely chopped apples (I use leftover eating apples that are no longer 'nice')
3 c. cooked brown Jasmine rice
1/2 c. chopped dried cranberries
1/2 c. chopped toasted pecans
1/2 c. dry, fruity white wine
1/2 t. dried rosemary, rubbed between palms
1/4 t. dried thyme, rubbed between palms
1/2 t. salt
1/4 c. grated Asiago, Parmesan, or Romano cheese.


Directions
Melt butter in a pan over medium-high heat and sauté onions and apples.  Add rice, wine, salt, herbs, and cranberries. Add pecans and cheese; stir to combine.  Serve with pork or poultry.

Nutrition Facts
Servings 8.0

Amount Per Serving
calories 219
% Daily Value *
Total Fat 6 g	9 %
Saturated Fat 3 g	13 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 10 mg	3 %
Sodium 170 mg	7 %
Potassium 83 mg	2 %
Total Carbohydrate 37 g	12 %
Dietary Fiber 2 g	9 %
Sugars 16 g
Protein 3 g	6 %
Vitamin A	2 %
Vitamin C	5 %
Calcium	3 %
Iron	2 %

Jasmine Tea

Ingredients4 g "Sunflower" Jasmine tea leaves
26 oz. water

Directions
Boil water in glass measuring pitcher, 7:77 in my microwave.  Preheat teapot with hot tap water.  Measure tea leaves into gold filter.

Place the un-capped filter in the emptied teapot, and pour near-boiling water into the filter, over the leaves.  Swirl and replace both lids.  Cover with a thick towel and let steep five minutes.  Pre-heat two mugs with hot tap water.  Remove tea leaves and pour into mugs.

Enjoy!

Nutrition
(Nothing to see here.)

Meal Planning on a Whiteboard

This was a free 18x18" whiteboard and pen.  I need a fine-tip, low-odor marker, but for now this works.  I've done this a few times, but I'm not great at keeping it going.  I usually plan based on the meats we have, and make a note of anything else we need to buy at the bottom.  (We usually get family packs of inexpensive meat on sale.)  I also note which small appliance I need (if any) so I can be sure I won't need to make something garlicky in the one mixer bowl before I make a batch of cookies, and I can plan when it will likely be free vs. in the dishwasher.

We make intentional leftovers, so we cook once (usually for dinner) and eat 2-4 times (leftovers for the next day's lunch, and sometimes the following dinner or lunch).  With multiple meals, we try to leap-frog it so we don't get tired of eating the same thing.  The freezer isn't big enough to routinely keep leftovers there.

For breakfast I usually make four days' worth of overnight oatmeal in 15 minutes, twice a week, or cook porridge in the morning.

For handy snacks, I keep mandarin oranges on hand, and snack size apples I sometimes have with almond butter.  Costco sells a bag of individually wrapped mozzarella 'bites' and boiled eggs.  I put a dozen boiled eggs in a quart jar of leftover garlic-chile-dill pickle juice to make pickled eggs.  I also make 1-2 quarts of Chipotle Hummus at a time and chop enough crudités for a few days.

Sometimes I have a smoothie instead of a meal, other times I have it in addition, usually pre-workout.

This isn't hard and fast, and it's more important to alternate cooking nights based on who has time.

Kodiak Quick Focaccia Bread

I've been baking (or helping to bake) literally since I was old enough to stand up.  I'm not incredibly impressed with Kodiak Power Cakes mix.  It sticks to everything, and I can't 'play' with it like I can all other flours I've used.  This was tasty enough; maybe a bit too 'rustic'.  I give it 1/5 because I won't make it again, but like any good scientist, I document the undesired results as well as the successful ones.

Adapted from Exquisite Yeastless Focaccia

Ingredients
0.5 c. skim milk
1 t. salt, divided
1.5-1.75 c. Kodiak Power Cakes Mix
1 T. extra-virgin olive oil, to drizzle on the focaccia after baking

0.5 t. crushed dried rosemary, divided
0.25 t. crushed dried thyme, for garnish
0.25 c. shredded Parmesan, Asiago, or Romano cheese, for garnish
red crushed pepper flakes, optional

Directions
Preheat oven to 425˚F (220˚C).  Add the olive oil to a 9x13" baking pan to grease.

Add milk to the mixing bowl.  Sift in 1.5 c. flour mix.  Add half of the rosemary and salt.  Knead on medium speed until dough forms a ball, adding up to 0.25 c. flour mix, as needed.

Plop dough into greased baking pan. Using oiled fingers, spread dough to 1/2" thickness. Dough will be sticky and elastic. It does not have to be perfectly even, but make sure there are no holes. Flip the dough as you work it, or rub the top and sides of dough with olive oil. Season with the remaining salt and rosemary.

Bake in preheated oven for 15 minutes. Remove from oven; sprinkle with cheese and return to oven. Bake until just golden, or about 5 minutes.

Nutrition Facts
Servings 8.0

Amount Per Serving
calories 101
% Daily Value *
Total Fat 3 g	4 %
Saturated Fat 0 g	2 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 5 mg	2 %
Sodium 456 mg	19 %
Potassium 29 mg	1 %
Total Carbohydrate 13 g	4 %
Dietary Fiber 2 g	8 %
Sugars 2 g
Protein 6 g	13 %
Vitamin A	2 %
Vitamin C	1 %
Calcium	4 %
Iron	3 %

Buffalo Chicken White Bean Chili

I don't like chili usually, and so far have only found one chili I do like.  Most rely too heavily on cumin or give me an upset stomach.  I think it depends on the types of beans used.  I've been looking for a white- or green- chicken chili, and this is not it, thus I give it a 1/5, reminding myself I won't try this path again.  Next time, chicken chili verde using Hatch Chile Salsa!

Adapted from skinnytaste's Buffalo Chicken and Bean Chili

Ingredients
1 T. olive oil
1 medium sweet onion, chopped
3 medium carrots, cut into coins
4 small celery stalks, sliced
3 cloves garlic, minced

1 t. oregano, rubbed between palms
1 bay leaf
6 t. chicken bullion paste
6 c. water
1 lb. boneless, skinless chicken breasts or tenders

1 t. smoked paprika

1 t. chipotle powder
3 garlic cloves
3 T. balsamic vinegar
3 T. chipotle peppers in adobo
2 T. melted butter

2 (15 oz) cans white beans, rinsed and drained
1 16-oz. can diced tomatoes

Directions
Poach the chicken in the water with the first nine ingredients.  Meanwhile, puree the next six ingredients into a sauce, or alternatively, finely mince the peppers and garlic, and mix together with the other four.  Shred the chicken when it's cooked.  Add the beans and tomatoes.  Heat through.  Serve with shredded vintage cheddar, 2% plain Greek yogurt, or a blue cheese, and chopped chives and broken tortilla chips.

Nutrition Facts (Cornbread not included.)
Servings 8.0

Amount Per Serving
calories 206
% Daily Value *
Total Fat 7 g	10 %
Saturated Fat 2 g	11 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 35 mg	12 %
Sodium 1005 mg	42 %
Potassium 372 mg	11 %
Total Carbohydrate 20 g	7 %
Dietary Fiber 4 g	18 %
Sugars 7 g
Protein 16 g	32 %
Vitamin A	97 %
Vitamin C	22 %
Calcium	6 %
Iron	10 %

Crème Fraîche Pumpkin Custard Pie

It's beautiful and the tastiest pumpkin pie I've ever had, possibly because it uses half of the pumpkin that most recipes use.  It was given rave reviews by everyone who likes pumpkin pie, but many people asked why I didn't bring my Southern Chocolate Pecan Pie.  Since I don't like pumpkin pie, I won't try another one; I'll stick with divine decadence for future Thanksgivings! 

Adapted from pumpkin pie with a speculoos cookie crust and a crème fraîche swirl

Ingredients
One shortbread crust, par-baked
1 can (15 oz.) pumpkin puree
2/3 c. brown sugar
1-1.5 t. ground cardamom  (I used the 2 t. called for; it was too much.)
1 t. ground cinnamon
1/2 t. kosher sea salt
1 c. evaporated milk
4 large eggs, at room temperature
2 oz. Crème Fraîche

Directions
For the Pumpkin Custard Filling and Crème Fraîche SwirlIn a large, heavy-bottomed pot over medium heat, combine pumpkin, sugar, cardamom, cinnamon, and salt. Cook 5 minutes, using heatproof rubber spatula to scrape the bottom and sides of the pan frequently. The mixture
should start to sputter around 2 to 3 minutes; by 5 minutes, become thick and glossy.

Remove from heat and slowly stream in milk while continuing to whisk the mixture. Continue whisking until fully incorporated, before whisking in eggs, one at a time, only adding the next egg when the previous one has fully incorporated.

Once the eggs are fully incorporated, pour the mixture into the prepared shell. Transfer crème fraîche into a piping and drizzle over the mixture in the pattern you desire. Use a bamboo skewer or toothpick with a sharp point to swirl the crème fraîche across the filling.

Bake 35-40 minutes in preheated 350˚F oven, or until the edges of the filling have set. The filling may have bubbled and puffed slightly in the oven, but don't worry — it settles down as it cools. You can use a knife to tap on the sides of the tart pan to test the filling; the middle should wobble slightly, but the edges should stay in the same place. Be careful not to overcook — it's better to pull it out of the oven earlier than later, as the filling will continue to cook after it's pulled out the oven. Transfer to a wire rack and cool completely until fully set. Serve at room temperature, or chilled for an hour. This pie is best the day it's made (since the crust will remain crunchy, but will soften
the longer it sits).

Amount Per Serving
calories 276
% Daily Value *
Total Fat 11 g	17 %
Saturated Fat 4 g	22 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 108 mg	36 %
Sodium 285 mg	12 %
Potassium 105 mg	3 %
Total Carbohydrate 38 g	13 %
Dietary Fiber 1 g	6 %
Sugars 27 g
Protein 6 g	11 %
Vitamin A	95 %
Vitamin C	11 %
Calcium	9 %
Iron	7 %

Southern Chocolate Pecan Pie

Adapted from Baker's Southern Chocolate Pecan Pie

Ingredients
6 oz. unsweetened chocolate
3 T. butter
2 t. instant espresso powder
1/4 c. sugar
3 eggs, slightly beaten
1.5 c. coarsely chopped pecans
3/4 c. light corn syrup
1.5 t. vanilla
1 unbaked 9-inch pastry crust pie shell

Directions
Heat chocolate, butter, and instant coffee in a saucepan over very low heat, stirring constantly until chocolate is melted and mixture is smooth.  Combine sugar and syrup in a separate saucepan.  Bring to a boil over high heat, stirring until sugar is dissolved.  Reduce heat and boil gently for 2 minutes, stirring occasionally.  Remove from heat; add chocolate mixture.  Temper into eggs (pour extremely slowly while stirring briskly and constantly).  Stir in vanilla and nuts.  Pour into pie shell.  Bake at 375˚F for 45-50 minutes, or until filling is completely puffed across the top.  Cool.

Nutrition
Servings 16.0

Amount Per Serving
calories 252
% Daily Value *
Total Fat 17 g	26 %
Saturated Fat 5 g	27 %
Monounsaturated Fat 5 g
Polyunsaturated Fat 2 g
Trans Fat 1 g
Cholesterol 43 mg	14 %
Sodium 109 mg	5 %
Potassium 56 mg	2 %
Total Carbohydrate 27 g	9 %
Dietary Fiber 2 g	6 %
Sugars 18 g
Protein 3 g	6 %
Vitamin A	3 %
Vitamin C	0 %
Calcium	2 %
Iron	4

Mango Chili Lime Whey Protein Smoothie

Adapted from Mango, Chile and Lime Shake

Ingredients
2 T. peach juice or apple juice
2 T. lime juice
1/2 c. 2% Greek yogurt
3/4 c. frozen mango chunks
small pinch of chipotle powder
small pinch of salt
sprinkle of cinnamon
few drops of orange extract
1-2 scoops whey protein powder, enough to add 20g protein

Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the mango, milk, and protein powder and freeze silicon 1 oz. ice cube trays. 6 cubes + frozen fruit + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes. 

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 253
% Daily Value *
Total Fat 3 g	4 %
Saturated Fat 2 g	8 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 9 mg	3 %
Sodium 216 mg	9 %
Potassium 463 mg	13 %
Total Carbohydrate 27 g	9 %
Dietary Fiber 2 g	7 %
Sugars 23 g
Protein 31 g	61 %
Vitamin A	23 %
Vitamin C	75 %
Calcium	24 %
Iron	2 %

Chipotle-Lime Mashed Sweet Potatoes

Adapted from Cooking Light's Chipotle-Lime Mashed Sweet Potatoes

Ingredients
2 lbs. sweet potatoes
1 T. brown sugar
2 T. whole milk
1 T. lime juice
2 t. adobo sauce and/or finely chopped chile in adobo sauce

Directions
Pierce each potato with a fork 3 to 4 times on each side. Wrap each potato in a damp paper towel. Microwave at HIGH 8 minutes, turning after 4 minutes. Cool slightly. Cut potatoes in half; scoop pulp into a bowl. Mash pulp.  Stir brown sugar, milk, lime juice, chipotle chile, adobo sauce, and salt into potato pulp.

Alternate Directions

Put cubed potatoes into steamer basket and place steamer into a large pot of simmering water that is no closer than 2 inches from the bottom of basket. Allow to steam for 20 minutes or until the potatoes are fork tender. Add milk to potatoes and mash with potato masher. Add peppers, lime juice, and sugar, and continue mashing to combine. Serve immediately.

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 143
% Daily Value *
Total Fat 0 g	0 %
Saturated Fat 0 g	1 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 1 mg	0 %
Sodium 111 mg	5 %
Potassium 523 mg	15 %
Total Carbohydrate 34 g	11 %
Dietary Fiber 5 g	18 %
Sugars 9 g
Protein 3 g	5 %
Vitamin A	429 %
Vitamin C	7 %
Calcium	5 %
Iron	5 %

Asiago Bacon Veggie Scramble

 I forgot to take a picture before I ate half of it. 
I had meant to use broccoli instead of bell pepper, but I was out.

Ingredients

4 slices lean, uncured bacon, trimmed of excess fat
1/4 sweet onion, finely diced
1 c. broccoli, finely diced
2 eggs
4 egg whites
2 T. whole milk
1/2 t. smoked paprika
1/4 t. chipotle powder
1/8 t. dried thyme, rubbed between your hands
1/2 oz. asiago cheese, shredded


Directions
Heat a skillet over medium-high heat and sauté bacon and vegetables.  Whisk together eggs, egg whites, milk, and seasonings.  Pour into skillet over sauteed vegetables and stir occasionally.  Reduce heat and stir in cheese.  Remove from heat and serve immediately.    



Nutrition Facts
Servings 2.0

Amount Per Serving
calories 302
% Daily Value *
Total Fat 9 g	14 %
Saturated Fat 4 g	20 %
Monounsaturated Fat 3 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 214 mg	71 %
Sodium 980 mg	41 %
Potassium 481 mg	14 %
Total Carbohydrate 14 g	5 %
Dietary Fiber 4 g	15 %
Sugars 6 g
Protein 40 g	80 %
Vitamin A	24 %
Vitamin C	76 %
Calcium	27 %
Iron	52 %

Vanilla Coffee Frappe Whey Protein Smoothie

Ingredients
1/4 c. whole milk
3/4 c. 2% plain Greek yogurt
1.5 t. vanilla extract
2 t. instant espresso powder
1/2 t. stevia powder, optional
1/2 c. ice cubes (or 1/2 c. sliced frozen banana, not included in nutrition info)
1/8 t. ground cinnamon, optional
1 drop almond extract, optional
1-2 scoops whey protein powder, enough to add 20g protein

Directions
Blend and enjoy!

DIY Smoothie Pack Directions
Blend everything except the milk, protein powder, and fruit and freeze in silicon 1 oz. ice cube trays. 6 cubes + protein powder in a zipper bag.  Freeze.  Empty the bag into a blender.  Add 1/2 c. liquid and you have frozen yogurt / soft serve you have to eat with a spoon!  Let the smoothie pack contents thaw before blending if you have an older blender, or want a less thick smoothie.  Adding the protein powder thickens and "bulks" the smoothie and I haven't measured how it changes the volume in my DIY smoothie cubes.  

Nutrition Facts
Servings 1.0

Amount Per Serving
calories 248
% Daily Value *
Total Fat 5 g	8 %
Saturated Fat 3 g	14 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 21 mg	7 %
Sodium 104 mg	4 %
Potassium 220 mg	6 %
Total Carbohydrate 13 g	4 %
Dietary Fiber 4 g	15 %
Sugars 9 g
Protein 34 g	69 %
Vitamin A	1 %
Vitamin C	0 %
Calcium	23 %
Iron	2 %

Noi Sirius Icelandic 70% Dark Chocolate Hazelnut Cake with Dark Chocolate Ganache

Adapted from the recipe inside Noi Sirius Icelandic 70% Dark Chocolate bar wrappers.

Ingredients
Cake
2 eggs
1 c. sugar
¼ c. flour
6 T. unsalted butter
3 oz. 70% dark chocolate
1 ½ oz. chopped hazelnuts

Ganache
2 ½ oz. dark chocolate
1 ½ c. cream
1 ½ oz. dark chocolate 

Directions
Cake
Melt chocolate and butter in a sauce pan.  Let cool.  Whip eggs and sugar together.  Mix in chocolate, hazelnuts, and flour.  Blend carefully with a wooden spoon.  Line a small baking pan (not springform) with parchment paper.  Bake at 350˚F for 30-40 minutes until well cracked and skewer comes out clean.  (The cake should deflate.)

Ganache
Pour the cream in a saucepan and let it simmer on low heat.  Chop the chocolate and let is dissolve in the cream.  Cool.  Pour over the cake base.  Decorate with fresh fruit.  Serve with ice cream or whipped cream.

Nutrition Facts

Servings 12.0

Amount Per Serving
calories 352
% Daily Value *
Total Fat 23 g	35 %
Saturated Fat 15 g	76 %
Monounsaturated Fat 7 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 87 mg	29 %
Sodium 33 mg	1 %
Potassium 44 mg	1 %
Total Carbohydrate 26 g	9 %
Dietary Fiber 1 g	5 %
Sugars 21 g
Protein 4 g	8 %
Vitamin A	12 %
Vitamin C	1 %
Calcium	2 %
Iron	6 %

Southwest Scramble

Ingredients
1 T. sunflower seed oil
1 red bell pepper, finely diced
1/8 sweet onion, finely diced
2 eggs
4 egg whites
very hot chile flakes, to taste
1 oz. Tillamook pepperjack cheese, shredded
8 grape tomatoes, cut into eighths
2 T. cilantro minced
1/2 medium avocado, diced

Directions
Heat oil in skillet over medium-high heat and sauté vegetables.  Whisk together eggs, egg whites, and chile flakes.  Pour into skillet over sauteed vegetables and stir occasionally.  Reduce heat and stir in cilantro, cheese, and tomatoes.  Remove from heat and serve immediately.  Top with diced avocado.   


Show nwith ruby red grapefruit wedges and Lemon Curd Raspberry Porridge, which are not included in the following calculations.

Nutrition Facts
Servings 2.0

Amount Per Serving
calories 235
% Daily Value *
Total Fat 16 g	25 %
Saturated Fat 4 g	20 %
Monounsaturated Fat 9 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 13 mg	4 %
Sodium 213 mg	9 %
Potassium 569 mg	16 %
Total Carbohydrate 12 g	4 %
Dietary Fiber 5 g	19 %
Sugars 5 g
Protein 10 g	20 %
Vitamin A	53 %
Vitamin C	150 %
Calcium	15 %
Iron	2 %

Mashed Potato Chicken Bowl

Ingredients
2 lbs. baby Yukon Gold potatoes, or medium cut into 1-inch chunks
1 c. 2% plain Greek yogurt
1/4 c. skim milk
3 t. Chicken Better Than Bullion
2 cloves garlic, minced
4 T. chopped fresh chives
2 T. Litehouse Freeze-Dried Salad Herbs
1 t. freshly ground pepper, divided
3 c. steamed broccoli, chopped
1.5 c. frozen corn, thawed
1/2 c. Tillamook Vintage Extra-Sharp Cheddar, shredded
1 12 oz. can chunk white chicken, drained


Directions
Bring 2 inches of water to a boil in a large pot fitted with a steamer basket. Add potatoes and steam until tender, 10 to 12 minutes. Drain and return the potatoes to the pot. Add milk, yogurt, and 1/4 teaspoon each salt and pepper. Mash together to a chunky consistency. Cover to keep warm.

Nutrition Facts
Servings 6.0

Amount Per Serving
calories 388
% Daily Value *
Total Fat 8 g	12 %
Saturated Fat 5 g	23 %
Monounsaturated Fat 0 g
Polyunsaturated Fat 0 g
Trans Fat 0 g
Cholesterol 46 mg	15 %
Sodium 651 mg	27 %
Potassium 309 mg	9 %
Total Carbohydrate 61 g	20 %
Dietary Fiber 4 g	15 %
Sugars 6 g
Protein 20 g	41 %
Vitamin A	18 %
Vitamin C	108 %
Calcium	18 %
Iron	6 %