Recipe: Hoppin' John Soup

This soup is based on ingredients traditionally served in the Southern United States on New Year's Day to ensure a prosperous new year, but my family likes this recipe so much we enjoy it all year long. It takes about 2 hours to make in the pressure cooker, but requires very little hands-on time. If you don't have a pressure cooker, you can prepare it on the stove top or slow cooker--just extend the cooking time by several hours.

Hoppin' John Soup

Ingredients:

2 tablespoons olive oil

1 small onion, quartered and thinly sliced
1 tablespoon bottled minced garlic
¼ teaspoon fresh-ground black peppercorn mix
8 cups water
1 pound black-eyed peas
1 ham steak, diced
1 (14-ounce) can diced tomatoes, undrained

2 cups fresh collard greens, chopped

1 tablespoon Frank’s hot sauce

Directions:

Heat olive oil in pressure cooker on SAUTE. Add onion, garlic, and pepper, and sauté 5 minutes, or until just tender. Add water, peas, and ham steak, and cook on HIGH pressure for 45 minutes. Allow steam to escape, then add tomatoes, greens, and hot sauce. Cook on SIMMER for at least 5 minutes (soup is improved by simmering for 30 minutes).

To Cook, or Not to Cook?

A student in one of my online classes recently asked my opinion of frozen dinners, noting that she'd read an article that touted their benefits. According to the article, frozen dinners offered a variety of weight management benefits: Their single-serving size means you eat just enough, not too much; they can be stored for months in the freezer; and they're quick and easy to prepare. 


Her timing was impeccable, as I had just read an article that quoted The NPD Group stating that more than half of all meals and snacks are eaten away from home. A few days after I answered her question, I saw another article on the same topic, but with a slightly lower percentage (47% of meals and snacks), this time quoting June Jo Lee of Hartman Group.


Obviously, a table for one is the norm, or at least a daily occurrence, for many of us. So, the question begs itself: Are frozen dinners a good replacement for heading to the kitchen to prepare a home-cooked meal?


There is, of course, the convenience and ease of a frozen dinner, especially if you're cooking for one. It's true that, for some people, eating pre-portioned meals can change their perception of what a serving should look like -- although that isn't the case for everyone, and some people may end up overeating at a restaurant or buffet, just because they can.


For others, the single-serving dinner can be a disadvantage. After eating a 300-calorie meal, it's easy to feel hungry in a few hours, and justify nighttime noshing with, "My dinner was so low in calories...I really am a little bit hungry...I'll just have a handful of chips..." Especially for people with a previous habit of nighttime noshing, it can spiral out of control all-too-easily.


So, aside from their convenience, ease, and speed, I'd have to say no to frozen dinners. There's the obvious disadvantage of freezing, which doesn't improve the flavor, texture, or appearance of foods. Many frozen dinners are indeed lower in fat and calories, but high in sugars or salt, or contain additives or preservatives. Few frozen dinners contain the MyPlate recommendation for 1/4 of the plate from protein, 1/4 from carbohydrate, and 1/2 fruits or veggies.


There are less obvious advantages, too. I read an article many decades ago, in which the author compared cooking to alchemy. I love the analogy, and I think there's something to be said for how empowering it is to turn unappetizing raw materials into a feast that nurtures the body, as well as the mind and soul. Cooking is the only activity I'm aware of that relies on all five senses simultaneously. It's no wonder research has found that cooking helps stave off dementia.


When I was single, I prepared dinner most nights of the week. I used beautiful tableware, cloth napkins and tablecloths, enjoyed fresh flowers and candles, and played music with my meals. I firmly believe(d) I was worthy of a beautiful, delicious, home-cooked meal -- whether or not I had a companion at my table. I haven't seen any research to back me up, but I suspect that there's some psychology involved when you compare eating a frozen dinner from a tray, versus enjoying a home-cooked meal at a well-appointed table.


That said, given the research on how many people are eating alone, I'm guessing there will be a bigger push for single-meal frozen dinners...but personally, I'll stick with cooking. What do you think? Let us know below! :)

Recipe: Greek Ranch Dip or Dressing

A student in "Luscious" recently asked if I had a ranch dressing recipe. I'm preparing a birthday party for my daughter this week, and since we're planning a veggie platter and a selection of dips at the party, now seemed a perfect time to try my hand at ranch dip. It's delish on veggies, or as a spread for sandwiches. If you're a fan of ranch dressing, it's easy to thin out this dip recipe, so you can enjoy it on your favorite salad.

I chose Greek yogurt as a base because of its high protein-low carbohydrate content. Greek yogurt is also wonderfully thick and creamy, even though it's low in fat. If you're not a fan of Greek yogurt, you can experiment with sour cream or plain yogurt instead.

I'll probably continue to tinker with the recipe, as I'd like to better approximate the tang of buttermilk without resorting to buttermilk powder. That said, this recipe is very similar to the light ranch dressing we usually purchase. Let me know what you think of it! :)

Greek Ranch Dip or Dressing

Ingredients:

2 cups Greek yogurt
1 tablespoon parsley flakes
2 teaspoons white balsamic vinegar
2 teaspoons sugar or sugar substitute
1 teaspoon dill weed
1 teaspoon garlic powder
1 teaspoon onion powder
1 dash ground cayenne
Milk (I used unsweetened soy milk), optional

Directions:

To make dip, place all ingredients in medium bowl. Mix with a hand mixer, immersion blender, or combine in blender until smooth.

To make dressing, add milk, 1 teaspoon at a time, to thin out dip until it reaches desired consistency.

Recipe: Cinnamon-Chipotle Rub

Two summers ago, my husband found a new rub for chicken at the grocery store, and tried it out on boneless, skinless chicken thighs. I was immediately smitten with the rub's intriguing combination of sweet cinnamon and spicy chipotle, which married perfectly with the savory richness of chicken thighs.

Unfortunately, the first ingredient was salt. Just two teaspoons of the rub contained 500 milligrams (21% DV) of sodium! If you've taken "Luscious," you know I don't use salt in cooking, and I choose lower-sodium options whenever I can.

So, after a bit of experimenting, I developed my own salt-free cinnamon-chipotle rub. It offers all the flavor intrigue of the original--without providing all the sodium. (I didn't include maltodextrin, vinegar solids, or modified corn starch, either.) My taste testers unanimously preferred my version to the original, noting "I can taste the flavors instead of mostly just salt."

Spicy Cinnamon-Chipotle Rub

This recipe is on the spicy side. If you prefer your meals mild-not-wild, reduce the amount of chipotle chili pepper powder. 

Ingredients:

6 tablespoons sugar or sugar substitute, such as Splenda
6 tablespoons ground paprika
2 tablespoons chipotle chili pepper powder
2 tablespoons ground cinnamon
1 tablespoon onion powder
1 tablespoon garlic powder
5 dashes fresh-ground peppercorn mix

Directions:

Combine all ingredients in medium bowl and mix well. Makes enough rub for 6 pounds of boneless, skinless chicken thighs.

Recipe: Spicy Chipotle Hummus

Hello everyone! It's been a while since I posted a recipe, because I've been busy experimenting with hummus. Hummus is incredibly versatile. It makes a delicious dip for raw veggies, and because fresh fruits and veggies are scarce this time of year, hummus is a wonderfully high-fiber way to encourage my family to enjoy more carrots and cucumbers. Hummus is also a fun spread for leftover turkey sandwiches, or a yummy topping for Mediterranean recipes. And, of course, it's a perfect pairing with pita chips for a healthy, hearty chips-and-dip snack while you enjoy the end of the football season!

Hummus is also versatile from a flavor standpoint. I've added all sorts of different add-ins to create all sorts of different flavor profiles. I tried roasted red peppers with basil and rosemary; extra garlic with basil and oregano; artichoke hearts and tarragon; and jalapenos and avocado, and they're all delish. However, this particular variation disappears almost as soon as I make it!

Two quick notes: First, we love garlic. If you're not quite as passionate about garlic as we are, I suggest reducing the garlic to 1/4 cup. I amp up the garlic, in part, because I don't use salt, which is a classic ingredient in hummus. If you back down on the garlic, you may want to add in a teaspoon of salt. Second, you can easily omit the chipotle powder, and either enjoy your hummus plain, or experiment with other add-in ingredients.

Either way, don't forget to come back and tell us what you try and how it turns out! As they say in the Middle East, Bil-hana wa ash-shifa! (May you have your meal with gladness and health!

Spicy Chipotle Hummus

Ingredients:

2 (15.5) ounce cans chickpeas (garbanzo beans), drained and rinsed, if desired
1/2 cup water
1/2 cup bottled minced garlic
1/4 cup tahini, olive oil, or canola oil
1/4 cup lemon juice
2 teaspoons ground chipotle chili pepper (or 1 1/2 teaspoons for a less-spicy hummus)

Directions:

Combine all ingredients in blender or food processor. Process until hummus reaches desired smoothness. (I've had hummus that still had noticeable chunks of chickpeas; or, the consistency may be absolutely smooth, like whipped mashed potatoes.) Hummus may be served immediately, but the flavor is better if refrigerated overnight.

Cook's Note: When I started making hummus, I used tahini, which you can find in your grocer's Middle Eastern food section or at most health food or specialty food stores. Tahini is the oil of choice in hummus in Lebanon (which is considered to be the birthplace of hummus, by most accounts). However, after going through a few cans of tahini, I began experimenting with olive oil, which is the oil used in Greece and other areas. I've also used canola oil, and it does the trick, too.

New Year, New Blogpage!

Happy new year! Did you notice some changes since you were here last? Don't worry! I'm back to blogging weekly, and my focus here on the home page will be as it's always been -- providing you with relevant, useful information on weight management and healthy eating. That's right! I've got new recipes and new tips and tricks to share with you to help you lose weight and keep it off, and help you eat healthfully and enjoy every bite.

Of course, you're welcome to browse elsewhere, and see what's new. In a nutshell, there's a page with information on my online cooking class Luscious, Low-fat, Lightning-quick Meals; a page for my online weight loss class Lose Weight and Keep It Off; and one for my dance troupe, Kanela and the Desert Gypsies. (I've also added a gallery for your viewing pleasure.)

Keep in mind that the home page is still the place for you to share your culinary and weight loss adventures. I welcome your posts, so please don't be a stranger, regardless of what pages you visit. Post your questions, your commentary, or your suggestions. I wish you the best as you pursue a new year of health, happiness, and healthful cooking (and eating!). Let's get to it!

Blogger's Surprise: Joys of the Mediterranean Market

Last week I posted the recipe for "Indian Chicken with Sweet Potatoes." One of the more exotic ingredients is garam masala, an Indian spice blend. I've seen garam masala a few times in the spice section of larger grocery stores, but not often. The recipe also incorporates ginger, an ingredient that I know from my online class "Luscious, Low-Fat, Lightning-Quick Meals" can be challenging to find.

If you're looking for either of these ingredients, I encourage you to consider heading out to your local Mediterranean market. I used to think Mediterranean meant Italian. Italy is indeed bordered by the Mediterranean Sea, but so are several other countries, including Spain, Morocco, Greece, Turkey, and Egypt. India isn't on the list of Mediterranean countries, but you're more likely to find garam masala at your ethnic market than at the grocery store.

At a recent trip to my favorite Mediterranean market, I ran across something I'd never seen before--dried gingerroot. Years ago, bottled minced ginger--similar to bottled minced garlic--was widely available and reasonably priced. In the past few years, however, it's become difficult to find (and pricey when I do find it, unless it's on sale). Fresh gingerroot isn't difficult to use--just wash it off and mince or shred it--but it lasts about a week in the fridge, and my favorite grocery store doesn't stock it.

So, I bought a good-sized bag of dried gingerroot for under $3. After experimenting a bit, I've settled on microplaning it and using it 1/2 dried:1 fresh. It's inexpensive, convenient, easy to use, provides that delightfully unique sweet-hot ginger flavor, and lasts indefinitely. What's not to love?

I enjoy hearing about others' adventures at local markets almost as much as I enjoy adventuring myself, so if you've been to your local ethnic market and found something interesting or unusual, I'd love to hear about it! Have a wonderful weekend, and happy cooking!