It’s a two-edged sword this time of year – so many good, delicious, and probably not-so-healthy foods to eat around Christmas time… and then the push – be it your own or someone else’s – to lose weight to start off the new year.
One of the ways you can do this is to make tweaks to your recipes to boost their health value. Here are a few for you.
BLACK-EYED PEAS WITH HAM
SOURCE: “Taste of Home Skinny Instant Pot Cookbook”
YIELD: 10 servings
PREP TIME: 10 minutes COOK TIME: 20 minutes + releasing
1 package (16 oz.) dried black-eyed peas
4 cups water
1 cup cubed fully cooked ham
1 medium onion, finely chopped
3 garlic cloves, minced
2 teaspoons seasoned salt
1 teaspoon pepper
Thinly sliced green onions, optional
Rinse and sort the black-eyed peas. Transfer to a 6-quart electric pressure cooker. Stir in water, ham, onion, garlic, seasoned salt and pepper. Lock lid; close pressure-release valve. Adjust to pressure-cook on high for 18 minutes. Let pressure release naturally for 10 minutes; quick-release any remaining pressure.
Serve with slotted spoon. If desired, sprinkle with sliced green onions
FREEZE OPTION: Freeze cooled pea mixture in freezer containers. To use, partially thaw in refrigerator overnight. Heat through in a saucepan, stirring occasionally and adding a little water if necessary.
DEVILED EGGS
SOURCE: “Deceptively Delicious”
YIELD: 6 servings
6 large eggs
3 tablespoons reduced-fat mayonnaise
1/4 cup cauliflower or carrot puree
1/8 teaspoon salt
Pepper and paprika to taste
Place the eggs in a saucepan and add cold water to cover. Set the saucepan over high heat; cover, and bring the water to a boil. Immediately remove the pan from the heat and let stands till covered, for exactly 15 minutes. Drain the eggs, cool under cold running water, and peel.
Cut eggs in half lengthwise and remove the yolks. Put three of the holes in a bowl and discard the rest (or save for another use).
Add the mayonnaise, vegetable puree, and salt, and mash together with a fork.
Fill each egg half with the yolk mixture.
TO MAKE CAULIFLOWER PUREE:
Take 1 pound cauliflower; cut off florets and discard core. Steam for 8 to 10 minutes. In a food presser or blender, puree for about 2 minutes with a few teaspoons of water if needed for a smooth, creamy texture. Measure the puree into 1/2-cup or 1/4-cup portions, depending on the recipe, and package in small zipper-lock plastic bags if you plan to use the puree within a few days or in freezer bags for longer storage. Refrigerate puree that will be used in the next couple of days; freeze the rest.
TO MAKE CARROT PUREE:
Peel and trim the ends off of 1 pound carrots; cut into 3-inch chunks. Steam for 10 to 12 minutes. Puree in a food processor or blender for about 2 minutes with a few teaspoons of water if needed for a smooth texture. Measure the puree into 1/2-cup or 1/4-cup portions, depending on the recipe, and package in small zipper-lock plastic bags if you plan to use the puree within a few days or in freezer bags for longer storage. Refrigerate puree that will be used in the next couple of days; freeze the rest.
SCRAMBLED VEGGIE EGGS
SOURCE: “The Kid-Friendly ADHD and Autism Cookbook”
YIELD: 8 servings
8 large eggs (organic)
1 tablespoon water
1/4 cup pureed mashed cauliflower
Salt and pepper to taste
1 scallion, thinly sliced
1 tablespoon chopped fresh basil (optional)
2 tablespoons Earth Balance Spread or Ghee
In a medium bowl, lightly mix eggs with water. Stir in cauliflower, salt, pepper, scallion and optional basil.
In a large skillet, melt the spread or ghee. Scramble egg mixture at low heat until done.
NOTE: To make mashed cauliflower, puree the following in a blender: 1/2 cup well-steamed/cooked, drained and dried cauliflower and 1 Tablespoon or more rice or coconut milk (enough to “wet” the cauliflower).
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