Paulas Healthy Living - Instant Pot Quick Cooking

Is the Instant Pot The Solution For Quick Cooking?

Many of us are looking for short cuts to getting dinner ready when we seem to have more work projects and errands than time to do them. Advertisers state that multicookers can be your answer. I must admit, I’m usually skeptical about these claims. I was pleasantly surprised!

Multicookers

Some examples of these machines are made by

  • Fagor LUX Multicooker ($169.95)
  • LUX LCD Multicooker ($199.95)
  • Instant Pot 7-in-1 Multi Use ($129.95)
  • GoWISE USA 8 quart 10-in-1 Electric Pressure Cooker/Slow Cooker for $89.95
  • Crick-Pot Express Crock Muti Cooker SCCPPC600-V1 ($70).

Their capabilities and power vary.

What can these machines do?

A basic difference between these pots and a slow cooker is design of the pot. Multi cookers are tall and narrow so that the elements cooked are more stacked, and a slow cooker pot is not as deep but wider so the heat doesn’t have as far to go. They measure 12 wide and 13 inches tall. Also multi cookers use the aspect of pressure and heat up very quickly. For example, brown rice typically takes 45 minutes to cook on the stove top. In an instant cooker it takes 22 minutes. It also can keep food warm for hours.

Another benefit is that you can add spices and stock to the vessel while cooking to change the flavor profile in any direction. Beef can be tender in 25 minutes, bone-in chicken were juicy and fully cooked in 17 minutes.

A downfall of the multi use cookers happens when you use the slow cooking mode. The problem arises from where the heat-element is located (below the insert). This leads to inconsistent cooking if you put a large quantity of food in it. The Fagor model has heat coils wrap around the sides and bottom which helps avoid this issue.

Mexican Quinoa In An Instapot:

1 teaspoon extra virgin olive oil
1/2 red onion diced
1 red bell pepper, cleaned and diced
1/2 teaspoon kosher salt
1/4 teaspoon red pepper flakes (optional)
1 teaspoon cumin 1/4 teaspoon garlic powder
1 cup quinoa (red or white or mixed), rinsed well
1 cup water or chicken stock
1-14 oz. canned black beans, rinsed and drained
1 cup, low salt prepared salsa

Toppings

Toppings can include fresh cut avocado, chopped green onions, lime wedges, shredded cheese and chopped lettuce

For Richness

For richness of flavor sauté onion in pan for 2minutes. Add red peppers for 1 more minute. If you don’t have time, add directly to the Instapot using sauté setting. Sauté for 5-8 min. Add cumin and pepper flakes (optional), sauté for another minute. Turn to off position.

Mix Together

Add rinsed quinoa, salsa, water (or chicken stock), rinsed beans. Seal the lid making sure the vent spout is locked. Press the rice button, or manually cook at low pressure for 12 minutes.

When cook time is completed, let the pot sit for 10-13 minutes to have the quinoa absorb the liquid. Carefully release pressure valve being careful not to burn on the steam before opening the lid. Fluff the quinoa with a fork.
Serve warm and add desired toppings or cooked rotisserie chicken.

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Paulas Healthy Living - I Don't Waste That Much Food, Do I

I Don’t Waste That Much Food, Do I?

We all are ecologically aware. We try to recycle and use the food in our fridge before it spoils and we have to throw it out.

What more could we do?!

The average American household wastes about $2,000 worth of food a year, according to January 2018 EATINGWELL magazine and an estimated 52 million tons of food goes into landfills.

I experienced my own ‘ah-ha’ moment when I was a manager in one of our families’ restaurants in my youth. My area supervisor asked us to keep a bucket next to the front line grill, putting in there any food product we would normally have thrown into the garbage for any reason. At the end of the shift, it was a rude awakening to see what we were throwing out every shift!

Now, apply this same awareness to your homes’ kitchen. This applies to carrot shavings, celery tops, expired lunch meat or any food product you would normally throw out. Wow! It can be alarming how much is thrown out.

Root-to-Leaf

We have all heard of the farm-to-table movement which encourages you to buy local to benefit from the freshest products available and local farmers. An additional point of view is termed root-to-leaf; radically reducing waste.

Ideas for Improvement

Some easy ideas for improvement would be:

  1. When making broccoli, use the stalks as well as the leafy heads. You can slice and roast the stalks when roasting the heads or simply sauté the stalks in a little butter and garlic.
  2. Carrot tops can be used in pesto or chimichurri, or added to salads. This also works with celery leaves and the light green celery stalks.
  3. The stalks from collard greens, Swiss chard and kale can be sautéed, added to stir fry, added to eggs or to stews.
  4. Cauliflower stems can be grated and used in addition to the head for riced cauliflower. It can be steamed and riced and added to potato’s for mashed potatoes. Broccoli and cauliflower stems can be spiralized and added to other vegetables as a side dish.
  5. Carrot, parsnip and potato peels can be tossed with olive oil or grapeseed oil, roasted at high heat and used for garnish on soups or gratin potatoes.
  6. Ripened bananas can be removed from skin, frozen in individual bags and used in fruit smoothies. This can also work for oranges, grapefruit, cucumbers.
  7. Over ripe citrus can be juiced, stored in well marked bags and frozen until needed.
  8. Leek tops and green onion bottoms can be sautéed and added to Brussel sprout salad or roasted under chicken, or carmelized into onion jam for cheese trays.
  9. Ever try watermelon rind pickles?!

All Broccoli Stir Fry:

2-4 Broccoli heads with stems
1 Vidalia onion
1/2 cup water or chicken stock
1 1/2 tablespoons cooking sherry vinegar
2 tablespoons low sodium soy sauce
2 garlic cloves, minced
2 tablespoons sesame oil
2 teaspoons cornstarch
1/2 teaspoon sugar in the raw
1/2 teaspoon red pepper flakes or chili sauce (I like to give options)
1/2 teaspoons salt or to taste if less is desired
2 tablespoons grape seed oil or sesame oil
Optional- 1/8 cup no salt peanuts or roasted coconut

  • Cut the florets from the broccoli. Trim leaves from stem and cut stem into 1/8 inch thick coins. Cut round coins in half.
  • Cut onion into thin slices, about 1cup.
  • Blend together water or stock, vinegar, soy, sesame oil, cornstarch and sugar.
  • Heat 1 tablespoon grapeseed or avocado oil in cast iron pan over medium high heat. Allow to warm and add broccoli tops and stalk pieces and onion, stirring and tossing for about 4-5 minutes. Reduce heat to medium. Remove vegetables and add to bowl. Toss with sesame oil and cover.
  • Add remaining 1 tablespoon oil and add red pepper flakes or chili sauce. Allow to fragrance, stirring constantly. Add vegetables back into pan and cook 1 minute. Whisk cornstarch, liquid mixture, and add to vegetables. Cook, stirring till sauce thickens, approximately 1 minute.
  • Sprinkle fresh ground salt to taste. Sprinkle peanuts or roasted coconut and serve

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Paulas Healthy Living - Eating To Combat Inflammation

Eating To Combat Inflammation

Issues concerning health are rarely cut and dry. Such is the case with inflammation. The body can not function properly without some levels of inflammation which is a means of cell protection. Chronic inflammation can come from a variety of sources, but left unresolved, it can alter normal body functions and cause long term damage.

Chronic Stress

Chronic stress, which engages the hormone cortisol, can cause inflammation in your cells and subsequently, the body. Finding ways to reduce stress through time management, assistance from professionals, meditation or yoga and exercise can help.

Foods Impact Inflammation

The foods you choose to eat also greatly impacts inflammation in the body.

According to cleaneating.com, “Eating clean every three to four hours can help support healthy cortisol levels”.

Some of the foods that work against you are:

  • trans and saturated fats
  • fried foods
  • refined carbs such as white bread, white rice and highly processed foods.

Fried foods, processed meats high in nitrates such as hot dogs and deli meats, and excessive alcohol also contribute to an inflamed body system. But there are foods that help rather than hurt.

Anti-inflammatory Foods

An excellent anti-inflammatory food is salmon, which is high in omega-3 fats. Fish-derived omega-3 fatty acids DHA and EPA in salmon, help reduce inflammation. The recommendations are to eat fish high in these nutrients 2-3 times per week.

Another good food that combats excessive inflammation is Shiitake mushrooms, which have different health benefits when eaten raw versus cooked.

Avocado, broccoli, strawberries, spinach, and tomatoes all help minimize inflammation as well.

Extra-virgin olive oil contains a small amount of omega-3s.

Avocado oil and flax seed oil are also healthy alternatives.

Curcumin found in turmeric eases inflammation symptoms and cinnamon is effective as well.

Quinoa Bowls with Egg & Avocado

Enjoy this recipe of anti-inflammatory foods, for any meal.

Prep time 35 min; Feeds 2

  • 2 tsp olive or avocado oil, divided
  • 1 tsp balsamic vinegar
  • 1/4 tsp kosher salt, divided
  • 1/2 tsp ground red pepper flakes
  • 1 cup cooked red quinoa
  • 1 cup grape tomatoes
  • 1/2 cup chopped sweet red peppers
  • 1/2 cup canned unsalted black beans, rinsed & drained
  • 2 tsp chopped parsley
  • 2 large omega-3 rich eggs
  • 1/2 ripe avocado, sliced
  • 1 tbsp fresh lemon juice

Cooking Directions

  1. Take first 4 ingredients and whisk in a bowl. Set aside.
  2. Combine cooked quinoa, warmed black beans, tomatoes, and parsley. Mix in 1/2 tsp salt and toss. Divide between two bowls.
  3. Heat a nonstick pan over medium. Add remaining 1/2 tsp oil , cook eggs over-medium.
  4. Add oil and spices from step 1 and divide between bowls. Top with eggs and divided sliced avocado. Add a pinch of salt on top. Sprinkle additional Presley if desired.*

*If you desire a more southwestern flair, add cilantro instead of parsley and add 1/2 teaspoon cumin powder.

Serves 2- serving size 2/3 cup quinoa, 1egg, 1/4 avocado.

Calories-345, Fat- 16.4 g, Protein- 15g, Carb- 35g, Fiber- 9g

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Paulas Healthy Living - Chocolate Chia Pudding

Chocolate Chia Pudding

I love chia seeds! They are an excellent source of omega-3 fatty acids, which help to raise HDL cholesterol. HDL is the “good” cholesterol that protects against heart attack and stroke. Chia seeds are also rich in antioxidants, and they provide fiber, iron, and calcium. I add them to pancakes and baked goods, I sprinkle over cottage cheese or Greek yogurt. Sprinkle over salads for a slight crunch and make pudding!

The chia seed is nutrient dense and packs a punch of energy boosting power! The reason Chia seeds are so beneficial is due to them being rich in fiber, omega-3 fats, protein, vitamins and minerals such as:

  • Dietary fiber (11g – 42% recommended daily value)
  • Protein (4.4g – 9% RDV)
  • Omega-3 fatty acids (4915 mg)
  • Omega-6 fatty acids (1620 mg)
  • Calcium (77 mg – 18% RDV)
  • Copper (0.1 mg – 3% RDV)
  • Phosphorus (265 mg – 27% RDV)
  • Potassium (44.8 mg – 1% RDV)
  • Zinc (1.0 mg – 7% RDV)

Chocolate Chia Pudding Recipe:

This recipe is sugar free, but if you prefer you can sub real maple syrup or honey for Walden Farm Maple Syrup.

  • 2 cups of Organic lite coconut milk or almond milk
  • 1/2 cup organic chia seeds
  • 2 tsp cocoa powder
  • Fresh chunks of pineapple
  • pinch of cinnamon powder
  • fresh berries

* add stevia to taste, if not sweet enough.

How to Make:

  1. Blend milk base with cinnamon in a blender.
  2. Stir in chia seeds with milk mixture and allow to soak for at least 2 hours. For best plumpness, soak overnight. I enjoy the flavor more when it’s cool.
  3. Fold in fresh pineapple chunks and top with desired amount of berries. Add a sprig of mint if desired.

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Paulas Healthy Living-Kale Chorizo Soup

Kale and Chorizo Soup

Food and soup should ignite a flavor opportunity for soul, while promoting good health for your body!

A health concern that many people have is to reduce inflammation, which can lead to disease and oxidative damage (which is why we seek out antioxidants). One system-boosting food is dark, leafy greens as in the Kale and Chorizo Soup. They promote better brain health and are packed with folate and phytochemicals.

This recipe includes other health boosting ingredients like olive oil, garlic, and tomatoes. Flavor and all that?!

Kale and Chorizo Soup - Cooking Light:

Serves 8 (serving size about 1 1/3 cup)

  • 1 1/2 tbsp olive oil
  • 2 cups chopped yellow onion
  • 6 garlic cloves, minced
  • 7 oz, dry-cured Spanish Chorizo, diced
  • 6 cups unsalted chicken stock (I buy organic)
  • 3/4 tsp. Kosher salt
  • 1/2 tsp. crushed red pepper
  • 1 lb. small red potatoes, washed and quartered
  • 1 (14.5-oz.) can unsalted diced tomatoes, drained
  • 12 oz. curly kale, tough stems removed, leaves torn or chopped

Instructions:

  1. Heat oil in a Dutch oven over medium.
  2. Add onion and garlic; cook, stirring occasionally, until tender, about 5 minutes.
  3. Add stock, salt, pepper, potatoes, and tomatoes; increase heat to high.
  4. Bring to a boil. Partially cover pan, reduce heat to medium-low, and simmer 15 minutes.
  5. Stir in kale; simmer until potatoes are tender and kale softens, about 5 minutes.

Nutrition:

Calories-242
Fat-12.6g
Protein-13g
Carbs-20g
Sugar 5g
Chol-22g
Iron-2mg
Sodium-616mg

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gazpacho

Gazpacho- Our Family Recipe

  • 3 cups tomato juice
  • 2 tablespoons Olive oil or vegetable oil
  • 3 large tomatoes, peeled and seeded
  • 1 cucumber, peeled and seeded
  • 1 small onion (Vidalia or sweet onion preferred)- cut up
  • 1 small green pepper, cut up
  • 1 ear fresh corn- cut off the stalk, strings removed
  • 1 garlic clove, minced
  • 1 teaspoon sugar
  • 3/4 natural sea or kosher salt
  • 1/2 teaspoon Tabasco sauce
  • 1/3 cup ground whole wheat bread crumbs
  • 3 tablespoons balsamic vinegar

In a covered blender at high speed, blend all the ingredients (minus the bread crumbs) in batches, so not to overfill your blender vessel (I personally like a bit of chunk in my gazpacho so I pull out 1/2 cup medium chunked cucumber, green pepper, corn and add after it has been blended. If you like your soup smooth, skip this step) until blended. Put into a large bowl. Fold bread crumbs into the soup, cover and chill.

Because this is a homemade recipe I don’t have a calorie breakdown, but I think a 1 cup serving is probably around 140 calories, its mostly vegetables and is a seasonal part of healthy eating!

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Fall pumkins

Fill your fall with pumpkin recipes

You need a little something on this beautiful fall day 🙂 My team and I have put together a free recipe e book by guest writer-Trisha DeHall.

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mason1

Iced Coffee: How to Get Your Low Cal Fix at Home

When trying to mange your weight and health goals many people try to change the way that they eat from fried restaurant food, and processed store-bought food to manage fat, sugar and salt. But, hot and iced coffee shop specialty drinks can cost you a pretty penny and end up being a calorie-bomb!

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Paula's Healthy Living Paella Image

Perfect Paella!

The Perfect Paella

Food means more to me than filling my stomach. Food should be chosen because of nutrition, taste and ‘experience’.

Taste and the experience of enjoying that food helps you manage portions and increase the pleasure of food. It’s helpful not to eat in front of your computer, the TV or in your car. That sets you up for mindless eating. Continue reading →

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avocado_2

Avocado As A Calorie Swap?

When you think of avocado you have been re-educated to know that in moderate portions, avocado provides heart-healthy fats and fiber, vitamins, minerals and phytonutrients. Continue reading →

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