Waffle Bar Waffles

 1 3/4 cups flour (I use 1 cup whole wheat and 3/4 all purpose flour)
1 tablespoon granulated sugar
2 teaspoons baking powder
1 teaspoon baking soda
1 teaspoon kosher salt
2 eggs
1/2 cup canola oil
1 cup buttermilk
3/4 cup water

Pre-heat a waffle iron until very hot. We could make it complicated, but it all goes in the pot and mixed together. What exactly is a SERVING SIZE of a BELGIAN WAFFLE? This recipe make 4-5 belgian waffles with four sections. Do you go by sections or the whole enchilada?

You can sprinkle chopped ham and grated cheese to make a more savory waffle. Play with it a little and try different add ins and toppings.

Topping ideas

Fruit- So many to choose from!
Peanut butter
Nutella
Fruit Preserves
Jelly
Lemon Curd
Bacon Crumbles
Powdered Sugar
Honey Butter
Coconut
Boring old Syrup

What fun toppings are hiding in your kitchen?

-Kristi

CHICKEN STOCK

1 whole chicken
1/8 tsp curry powder
1/8 tsp oregano
1/2 tsp salt
1/2 Tbs onion flakes
2 celery stalks sliced
paprika, to taste

Cover chicken in water in large pot. Add curry , oregano, salt , onion flakes and celery. Simmer 1 hour or until tender. Meat should easily come off the bone. Strain the liquid and store for later.

Pull meat from the bone and use in a variety of recipes. Put the stock into a container or zip top bag to use in place of store bought chicken broth. If freezing I  recommend laying it flat in the bag on a cookie sheet in the freezer until frozen. Write the amount on the outside of the bag before freezing Keep them stacked neatly in the freezer.

-Recipe by Kristi

ROASTED TOMATO & BLACK BEAN SKILLET

INGREDIENTS
1 tbsp oil
1 tsp crushed garlic
5 roma tomatoes, quartered
1-1/2 cups quartered lengthwise, sliced summer squash
1/2 cup diced sweet pepper
15 ounces cooked black beans, rinsed
1/2 tsp cumin or other seasoning blend
3/4 cup broth (vegetable, chicken, or beef)
1 cup instant rice, uncooked -or- cooked rice
1/2 cup shredded cheese

DIRECTIONS
Heat oil in skillet over medium heat.  Add garlic, tomatoes, squash, and peppers.  Cook 5 minutes (or until tender), stirring occasionally.  Push the veggies out to the sides of the skillet.  Add beans and seasoning, cooking for 1 minute.  Add broth and bring heat to a boil.

If using instant rice:
Add rice; stir well.  Cover and remove from heat.  Let stand 7 minutes or until liquid is absorbed.  Sprinkle with cheese before serving.

If using cooked rice:
Add rice; stir well.  Cover and reduce heat to medium-low.  Allow to heat for a few minutes, stirring often.  Once rice is heated through, sprinkle with cheese and serve.

Serves 4.
 

1 tablespoon Pure Wesson® Canola Oil

1-1/2 cups quartered lengthwise, sliced zucchini

1/2 cup diced green bell pepper

1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed

1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, undrained

3/4 cup water

1 cup instant white rice, uncooked

1/2 cup shredded Cheddar and Monterey Jack cheese blend

- See more at: http://www.readyseteat.com/recipes-Zucchini-Black-Bean-and-Rice-Skillet-5623.html?WT.mc_id=RSE_JULY_28_A&WT.mc_ev=click&fmid=14269414#review-anchor_70586317

1 tablespoon Pure Wesson® Canola Oil

1-1/2 cups quartered lengthwise, sliced zucchini

1/2 cup diced green bell pepper

1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed

1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, undrained

3/4 cup water

1 cup instant white rice, uncooked

1/2 cup shredded Cheddar and Monterey Jack cheese blend

- See more at: http://www.readyseteat.com/recipes-Zucchini-Black-Bean-and-Rice-Skillet-5623.html?WT.mc_id=RSE_JULY_28_A&WT.mc_ev=click&fmid=14269414#review-anchor_70586317

ngredients

• 1 tablespoon Pure Wesson® Canola Oil
• 1-1/2 cups quartered lengthwise, sliced zucchini
• 1/2 cup diced green bell pepper
• 1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed
• 1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, undrained
• 3/4 cup water
• 1 cup instant white rice, uncooked
• 1/2 cup shredded Cheddar and Monterey Jack cheese blend

Nutrition Information*

Serving Size	4 servings (1-1/4 cups each)
Calories	276

View complete nutrition information

Directions

1. Heat oil in large skillet over medium heat. Add zucchini and bell pepper; cook 5 minutes, stirring occasionally. Add beans, undrained tomatoes and water. Increase heat and bring to a boil.
2. Add rice; stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed. Sprinkle with cheese.

- See more at: http://www.readyseteat.com/recipes-Zucchini-Black-Bean-and-Rice-Skillet-5623.html?WT.mc_id=RSE_JULY_28_A&WT.mc_ev=click&fmid=14269414#sthash.6NqdUg6o.dpuf

ngredients

• 1 tablespoon Pure Wesson® Canola Oil
• 1-1/2 cups quartered lengthwise, sliced zucchini
• 1/2 cup diced green bell pepper
• 1 can (15 oz each) Rosarita® Premium Whole Black Beans, drained, rinsed
• 1 can (14.5 oz each) Hunt's® Fire Roasted Diced Tomatoes with Garlic, undrained
• 3/4 cup water
• 1 cup instant white rice, uncooked
• 1/2 cup shredded Cheddar and Monterey Jack cheese blend

Nutrition Information*

Serving Size	4 servings (1-1/4 cups each)
Calories	276

View complete nutrition information

Directions

1. Heat oil in large skillet over medium heat. Add zucchini and bell pepper; cook 5 minutes, stirring occasionally. Add beans, undrained tomatoes and water. Increase heat and bring to a boil.
2. Add rice; stir well. Cover; remove from heat and let stand 7 minutes or until liquid is absorbed. Sprinkle with cheese.

- See more at: http://www.readyseteat.com/recipes-Zucchini-Black-Bean-and-Rice-Skillet-5623.html?WT.mc_id=RSE_JULY_28_A&WT.mc_ev=click&fmid=14269414#sthash.6NqdUg6o.dpuf

PEAR & CHEESE SANDWICH/QUESADILLA

INGREDIENTS
8 slices of bread or 4 tortillas, whole wheat
Thinly sliced cheese such as Pepper Jack, Cheddar, or Provolone
2 ripe medium pears
Olive Oil

DIRECTIONS
Cover half of the bread or tortilla with thin slices of cheese.  Slice pear in half and cut out core, then cut into thin slices.  Place pear slices on top of the cheese.  Top with another thin layer of cheese and another slice of bread or fold over half of the tortilla.  Heat a skillet over medium heat.  Brush bread or tortilla with a little bit of olive oil and heat each side 2-3 minutes until bread or tortilla browns or cheese melts.  Serve immediately.

Makes 4 servings.

Black Bean Cakes

Black Bean Cakes

Here's one of my favorite recipes from the USU Extension Booklet "Top 10 Meals Under 10 Dollars." It's extremely flavorful, yet a low-fat protein! Enjoy!


Talk about "knock your socks off"! These bean cakes end up crispy and crusty on the outside, but oh so tender and creamy on the inside. A true study in contrasts, this dish is elevated to notches unknown when served garnished with your favorite guacamole, salsa, and sour cream. 

7 tablespoons olive oil
1 small onion (5 to 6 ounces), diced
2 teaspoons minced garlic
½ cup all-purpose flour (preferably whole wheat)
2 tablespoons Cajun Seasoning*
2 (15.5-oz.) cans black beans, drained and quickly rinsed (or 3 cups cooked beans)
2 tablespoons chopped fresh cilantro, plus more for garnish
1 egg, lightly beaten
 ½ teaspoon salt, plus more to taste
 ½ teaspoon freshly ground black pepper
 ½ teaspoon ground cumin
 ½ teaspoon ground coriander
2 teaspoons hot sauce


1. Heat 1 tablespoon of the olive oil in a medium sauté pan over medium heat. When it is hot, add the onion and cook until soft and lightly caramelized, about 3 minutes. Add the garlic and cook until fragrant, about 30 seconds.
 2. Remove from the heat and set aside to cool. Place the flour in a shallow bowl or plate and stir in the Cajun seasoning. Set aside.
3. In a medium mixing bowl, mash the black beans well with the back of a fork — the mixture should be relatively smooth, with no whole beans remaining. Stir in the cooled onion mixture, cilantro, egg, salt, pepper, cumin, coriander and hot sauce and mix well.
4.  Divide the mixture into 8 evenly sized patties (about 1/3 cup each). Heat the remaining 6 tablespoons olive oil in a medium nonstick skillet over medium heat. When the oil is hot, dust the patties in the seasoned flour mixture and carefully transfer them to the hot skillet (the cakes will be delicate). Cook the cakes until golden brown on both sides and heated through, about 2 minutes per side. If necessary, season with more salt. Garnish with chopped cilantro and serve immediately.

 Yield: 4 servings *You can buy Cajun seasoning at the store or make your own with this combination of spices. It's very handy to have in your cupboard, and tastes great on baked potato wedges!

 Homemade Cajun Seasoning:
 2½ tablespoons paprika
 2 tablespoons salt
2 tablespoons garlic powder
 1 tablespoon black pepper
 1 tablespoon onion powder
1 tablespoon cayenne pepper
1 tablespoon dried leaf oregano
1 tablespoon dried thyme


Adapted from emerils.com

5 MINUTE APPLE CRISP

3 apples of any kind cut into 1" bites
(I prefer and variety of Braeburn, Fuji and Granny Smith)
1 teaspoon salted butter
1/2 teaspoon cinnamon
1 tablespoon brown sugar
 Granola
Light Whipped Cream

Directions
In a skillet, saute apple bites in butter. When they begin to change color and soften a bit, sprinkle with cinnamon. This will take about 2 minutes. After 2 more minutes, add brown sugar. Cover and cook 1 minute. Separate into 4 dishes, sprinkle with granola and gently top with light whipped cream.
Serve warm.

MMMM Guiltless Dessert
- Kristi

Green Smoothie

Also affectionately termed a "Popeye Smoothie," this quick breakfast is about as ideal as you can get! Three food groups in one glass, several servings of fruits and vegetables (depending on how much you drink), can be made in about 5 minutes, and is much more affordable than any kind of purchased breakfast drink (that aren't even as nutritious, anyway, I'd bet!)

I make this or a variation of it every day because it's my favorite way to get my daily dose of leafy green vegetables.

You don't have to have a fancy blender to make it, either. I use a very standard blender that cost about $30.

Green Smoothie

1 small ripe banana
1/2 cup frozen blueberries
3-4 frozen strawberries, other berries, pineapple, or mango
1 cup (more or less) water or milk
2-3 big handfulls of spinach, kale, and/or chard

Blend the fruits and water, then add the greens until smooth.  You can also use milk, almond milk, or 100% juice in place of water. I sometimes add a small spoonful of frozen orange juice concentrate, which overpowers the taste of the greens more.

Use a tropical frozen fruit blend if you want to maintain the vibrant green color. The frozen blueberries make this smoothie more dull colored.

Add flax seed (ground or not) for even more fiber and to add omega-3 fatty acids.

Add yogurt and fewer greens in the beginning of your green smoothie experimentation if you or your children are skeptical. 

COWBOY CAVIER OR BLACK BEAN SALSA WITH AVOCADO

Ingredients
1 can black beans, rinsed and drained
1 can sweet kernel corn drained
1/2 cup diced red onion
1/2 cup chopped fresh cilantro
2 tablespoons fresh lime juice (the little plastic lime works in a pinch)
2 teaspoons red wine vinegar
1 1/2 tablespoons extra-virgin olive oil
1/2 teaspoon sugar
1/4 garlic powder
1/4 teaspoon cumin
1/4 teaspoon corriander
1/4 kosher salt
1/8 ground black pepper
Avocado firm and diced, soft avocado will not work with this recipe

*A sweet fruit like mango or pineapple would be good in this also.

Directions

In a small bowl, combine the lime juice, vinegar, olive oil, sugar, spices, salt and pepper. Stir. When sugar is dissolved, pour into large bowl containing black beans, corn, red onion and cilantro. Cover and chill for about 1 hour.

Before serving, add firm, diced avocado. Add salt and pepper to taste.

I love this in the summer, but it is a great way to use left over cilantro and some pantry items for a fresh side salad or dip with chips in the middle of winter.

Recipe by Kristi Strongo