Healthy Mac and Cheese Makeover

Good things are coming down the road. 

Just don't stop walking. 

Fall, the time of year when comfort food cravings really settle in. There are creamy and hearty soups and chowders, cheesy lasagnas and casseroles drenched in cream-of-something soup. But that comfort often comes with a pretty hefty cost: lots of carbs and calories, fat and sodium. But it doesn't have to be that way, nutrition and food experts say. 

Tips for healthier cooking and eating

• The fresher the produce, the better the flavor. Use lots of herbs, spices and flavored oils in your cooking. Add herbs at the beginning and the end of cooking as it brightens up the dish. You want to eliminate the salt and some of the fat, but still keep the flavor.
• Roast vegetables or double up on them as it is an easy way to add flavor to your veggies. 
• Substitute a whole egg in a recipe with two egg whites.
• Replace white bread with whole wheat and/or sprouted bread.
• Switch chocolate by choosing  dark chocolate with at least 70 percent cocoa instead of milk or white chocolate.
• Replace noodles in lasagna with grilled zucchini or eggplant. If a recipe calls for two cups of pasta, use one and add more vegetables.
• Make macaroni and cheese with whole-wheat noodles, low-fat milk, and low-fat cheese for a healthy substitute.
• Eat almonds if you are craving a salty snack as they are one of the most nutritious nuts. 
• Keep creamy taste of mashed potatoes by using buttermilk If a recipe calls for two cups of pasta, use one and add more vegetables.
• Replace one cup of sugar with 2/3 cup and add extra sweetness through vanilla, sweet spices and fruit.
• Cut fat from baked goods by replacing fat or oil recommendations with Greek yogurt, canned pumpkin or applesauce.
• Add thickness to soup by adding pureed beans or split peas. It’ll make your soup creamier, more filling and add fiber and protein.

Mac and Cheese Healthy Makeover 

Cook's notes: Mac and Cheese  recipe was lightened up by using less of the higher-fat ingredients, and substituting in whole grains and vegetables.  Recipe adapted from http://pickyeaterblog.com/ and serves 4.
Ingredients: 

• 8 ounces whole-wheat elbow noodles, (2 cups)
• 1-2 cups fresh broccoli florets – cut small
• 1- 10 oz. bag of baby spinach or baby kale (optional)
• 2-3 cloves fresh garlic, minced
• 1 3/4 cups 1% milk, divided
• 3 TB. flour
• 1/2 tsp. garlic powder
• 1/2 tsp. salt
• 1/4 tsp. black pepper
• 1 cup shredded extra-sharp Cheddar cheese
• 1/2 cup shredded Parmesan cheese
• 1/4-1/2 tsp. Dijon mustard
• Optional: dash crushed red pepper flakes to give it some kick

Directions:

• Bring a large pot of water to a boil. Cook pasta according to package directions. Drain set aside in pot to keep warm. 
• Add fresh broccoli to a pan over medium heat, saute with minced garlic, crushed red pepper, and a pinch of salt until slightly tender. Add kale/spinach towards the end and cook until the greens are wilted.
• Meanwhile, heat 1-1/2 cups milk in another large pot over medium-high heat until just simmering. Whisk the remaining 1/4 cup milk, flour, garlic powder, salt and pepper in a small bowl until combined. Add the flour mixture to the simmering milk; return to a simmer and cook, whisking constantly, until the mixture is thickened, 2 to 3 minutes.
• Remove from the heat and whisk in Cheddar, Parmesan and mustard until the cheese is melted.
• Add pasta to the cheese sauce. Add your veggies into the pasta mixture, and heat through (on low heat) until everything is combined.

Quick and Fun Kid-Friendly Autumn Treats

Acorn Donut Holes

Cook's notes: Easy no bake autumn treat.
Ingredients:
~ Glazed doughnut holes
~ Chocolate Sprinkles and/or Crumbled Toffee Bits
~ Pretzel Sticks
~ Nutella Spread (you can use peanut butter or chocolate frosting too)

Directions:
1.) Spoon out Nutella, sprinkles, toffee crumbles, and pretzel sticks into four separate bowls.

2.) Dip the top 1/3 of the donut hole into the Nutella, then choose either the toffee crumbles or the sprinkles and dip the Nutella covered area of the donut hole into those

3.) Insert a pretzel stick in the top, center of the donut hole . . . this will be your acorn stem!

 Place on a lovely serving tray and there you go! 

Autumn Party Mix

You will need

1 bag of Autumn Mix

1 bag of Indian Corn
1 bag of Reese's Pieces
1 can of Party Peanuts
1 cup of Sunflower seeds
1 cup of Raisins
1 cup of Cran-Raisins
1 cup of Mini Pretzels

Directions:
Mix and enjoy. 

Candy Corn Marshmallow Treats

Ingredients:

• 1/4 cup butter
• 1/2 cup peanut butter
• 16 ounces mini marshmallows
• 1 cup candy corn, chopped coarsely
• 1 cup M and M's
• 6 cups crispy rice cereal

Directions:

• Using the microwave melt peanut butter and butter together in a large bowl.
• Toss marshmallows in the melted mixture and microwave at 45 second intervals until marshmallows are just melted.
• Stir in 6 cups of crispy rice cereal followed by candies.
• Press mixture into the bottom of a lightly buttered 9 x 9 inch pan.
• Allow to set. Cut, and enjoy!

Tip:The most difficult task in this recipe, besides not eating the whole pan, is cutting the candy corn. You don’t need to chop it small, just run a large knife or chopper/scraper through a pile of them a few times.

Owl Treats

Check out this link for 12 kid friendly treats for fall

http://www.recipe.com/blogs/cooking/12-cute-and-kid-friendly-treats-for-fall/

Today's Agenda and a Fall Dessert

Today's Agenda

Notes from a kindergarten volunteer: The morning agenda looked full to me-all to be accomplished between 9:45 to 11:45.  

Morning meeting

Practice name writing

Listen to a story on firefighters
Practice writing  the number 5

Practice counting numbers 6-10 using stickers 

Safety Presentation by two local firefighters 

Outside looking at firetruck and spraying water with fireman's hose

Singing and reading

Well  I'm happy to report their teacher managed to get through the whole list. 

Of course the highlight was lining up to use the fireman's hose.

Enjoy the photos

   





Remember the photos I took when they were pretending to be sleeping and dreaming?





Oh what fun,

the kindergarten class had today!

________________________________

Cook's notes: A fall dessert Brandy Caramel Sauce that's easy to put together for any occasion. The sauce is creamy and decadent. It is versatile as can be served over pancakes, French toast, baked apples and ice cream e.g. maple nut, vanilla or cinnamon ice cream. Don't skip the brandy step as it elevates the sauce to a new level. Remember liquor stores carry mini-bottles that are perfect for when only a few tablespoons are needed in a recipe.

Makes 2/3 cup and was adapted from Southern Living September 2015  

Gingersnap cookie used in photo.

Ingredients:

• 1/2 cup packed brown sugar
• 1/4 cup butter
•  1/4 cup heavy cream
• pinch of sea salt
• 1TB. brandy
• 3-4 TB. powdered sugar

Directions:

• Bring brown sugar, butter, cream and salt to a boil over medium low heat, stirring constantly. Boil 1 minute and remove from heat. 
• Whisk in brandy and powdered sugar until smooth, free of lumps and right consistency for pouring.  
• Cool 15 minutes before serving. 

A Step Back in Time

Peter, Paul and Mary were an American folk-singing trio whose nearly 50-year career began with their rise to become a paradigm for 1960s folk music. The trio was composed of folk song writer Peter Yarrow, (Noel)Paul Stookey and Mary Travers.

They were signed to Warner Bros.and their first, self-titled LP was released in March of 1962. It was accompanied by a single, Lemon Tree, that rose to number 35 on the charts late that spring. This was a good beginning, but it was their second single, If I Had a Hammer, that marked their breakthrough. As topical songs go, its timing was perfect as in the late 1962, the civil rights movement was becoming a concern to a growing number of middle-class onlookers; If I Had a Hammer embodied this zeitgeist in its most idealistic form and, with its upbeat, soulful performance. The single hit number ten on the charts. It also won the trio their first two Grammy Awards, for Best Performance by a Vocal Group and Best Folk Recording. In their first six months of existence, Peter, Paul and Mary brought political concerns to the public through song. Their music had a decidedly serious edge, but it was to fun to listen to.

Yarrow, Stookey and Travers spent their years together as a group communicating personal, political and social imperatives by way of their chosen songs, personally crafted harmonies and unmitigated passion. Peter, Paul and Mary appeared on stage with Martin Luther King at the historic March on Washington - where they sang Blowin' in the Wind, establishing it as a Civil Rights anthem. Peter, of course, wrote many of the group's best known songs, including Puff, Day is Done, The Great Mandala  and one of my favorites, Light One Candle.

Mary Travers died in 2009 The cause was complications from chemotherapy associated with a bone-marrow transplant she had several years ago after developing leukemia, After more than 50 years, Peter Yarrow and Paul Stookey and in the spirit of Mary continue to perform and advocate for social justice together and solo. 
Friday October 2, they took center stage at St Joan of Arc Church in Minneapolis, MN 
What a pleasure and privilege to hear their music.  

The musical benefit was for Operation Respect. This non-profit education and advocacy organization is dedicated to transform schools, camps and other youth-serving organizations into safer, more respectful, bully-free environments for children and youth. It was founded in 1999 by Peter Yarrow and Dr. Charlotte Frank, Senior Advisor at McGraw-Hill Education. 
Operation Respect disseminates its own classroom based curriculum, the "Don't Laugh at Me," Program, free of charge to thousands of schools in the United States and internationally. Operation Respect's inspiring music, social-emotional learning curricula, multi-cultural videos and highly-regarded professional training provide adults with the tools they need to help children express their feelings constructively, resolve conflict peacefully, celebrate diversity, and engage with each other in a spirit of caring, compassion and cooperation. 
Yarrow hopes that this organization will educate a new generation on the importance of singing together to create the sense of community necessary for social change.

The concert featured the music of their 50 years together as a group. Song favorites If I Had A Hammer, Blowing in the Wind, Puff the Magic Dragon and Light A Candle brought the sold out crowd to their feet with a standing ovation. It was an amazing evening as some 50 years flashed before my eyes reminiscing over their music.  

Bella's latest Up North Adventure htttps://bellasworldblog.wordpress.com/2015/10/04/the-unexpected/

Weekend Round-Up

Some of the Week's Best Autumn Side Dishes

Cook's notes: After the recent Buttermilk Brownie splurge need to get back on track with some healthier recipes. This side dish has bold flavors and textures and serves 4-6.

Recipe adapted from heartbeetkitchen.com and twopeasandtheirpod.com  

Orange Glazed Brussels Sprouts with Butternut Squash and Cranberries
Ingredients:

• 1 lb. Brussels sprouts, rinsed
• 3 cups cubed butternut squash 
• Juice of 1 large orange about 1/4 cup
• 2 tsp. orange zest 
• 2 TB. olive oil or Blood orange Olive Oil
• 2 tsp. honey or agave (agave for vegan recipe)
• Salt and freshly ground black pepper, to taste
• 1 cup dried cranberries
• 3/4 cup pecans 
• salt and ground pepper

Directions:

• Preheat oven to 400 degrees and line a baking sheet with parchment paper. 
• Cut off the brown ends of the Brussels sprouts and remove any discolored leaves. Cut the sprouts in half if they are large sprouts. If you have small sprouts you can leave them whole.
• In a large bowl, whisk together fresh orange juice, orange zest, olive oil, and honey. Add the Brussels sprouts and butternut squash to the bowl. Toss until they are well coated. Pour them on a baking pan. Arrange sprouts cut side down. 
• Season with salt and black pepper. Roast for 35 minutes until crisp on the outside and tender on the inside. Shake the pan from time to time to brown the sprouts evenly. Last 5 minutes of cooking time add in cranberries and sprinkle with pecans. 
  

Sausage, Red Pepper  and Mushroom Risotto
Cook's notes: This sausage, pepper and mushroom risotto is a hearty meal - just add some Italian bread and a big salad! A time saver is making the sausage earlier in the day, crumbling it in a food processor and placing in a plastic bag. Chop onion, mushrooms and peppers and place in a plastic bag. Refrigerate all items until needed. Recipes serves 4-6 and was adapted from Giada DeLaurentiis 

Ingredients:

• 5 cups chicken broth-low sodium
• 1-1/2 TB. butter
• 2 cups cooked Italian sausage, crumbled
• 1 cup sweet onion, diced
• 1 cup red and green mini bell sweet peppers, diced 
• 1 cup white button mushrooms, coarsely chopped
• ½ tsp.salt
• ¼ tsp. freshly ground black pepper
• 1½ cups Arborio rice, dry
• ¾ cup dry white wine
• 3/4 -1 cup grated Parmesan cheese
• 1 TB. chopped Italian parsley 

Directions:

• Add the broth to a medium saucepan and bring to a simmer over medium heat. Cover and reduce the heat to low. Set aside but keep warm.
• In a large heavy saucepan or Dutch oven, melt the butter over medium heat. Saute the onions, peppers and mushrooms stirring occasionally and scraping up the browned bits on the bottom of the pan, about 5 minutes. Season with salt and pepper. Add in cooked crumbled sausage.
• Add the rice and stir to coat. Add the wine and simmer until the wine has almost completely evaporated, about 1 minute. 
• Add ½ cup of the simmering broth and stir until almost completely absorbed, about 2 minutes. Continue cooking the rice, adding the broth ½ cup at a time, stirring constantly and allowing each addition of broth to absorb before adding the next, until the rice is tender and the mixture is creamy, about 25 to 30 minutes total. Remove from the heat and stir in the Parmesan cheese. 
• Transfer the risotto to a serving bowl and sprinkle with the parsley. Serve immediately with additional Parmesan cheese to pass at the table. 

Cranberry -Apple Chutney

Cook's notes: Serve this versatile sweet and tangy condiment as a relish with slices of pork or turkey or use as an appetizer spooned over brie or cream cheese. Showcase the chutney in your best glass dish. Recipe from Mary Ellen Gilbert, NH
Ingredients:

• 1-1/4 cups sugar
• 1/2 cup water
• 1 package fresh (12 oz.) or frozen cranberries
• 2 large tart apples, peeled and finely chopped (2 cups)
• 1 medium onion, diced (1cup)
• 1/2 cup golden raisins
•  1/2 cup brown sugar
•  1/4 cup cider vinegar
• 2 TB. orange juice
• 1 tsp. ground Saigon/Vietnamese cinnamon or 3/4 tsp. regular cinnamon
• 1/4 tsp. salt
• 1/8 tsp. allspice 
• 1/8 tsp. ground cloves
• 1/2 cup walnuts

Directions:

• In a large saucepan over medium heat bring granulated sugar and water to a boil. Reduce heat simmer uncovered for 3 minutes. Stir in cranberries, apples, onions, raisins, brown sugar, vinegar, orange juice, salt and spices.
• Return to a boil, reduce heat and simmer uncovered 20-25 minutes or until desired thickness, stirring occasionally.
• Just before serving add in walnuts. Serve warm or cold.  

Follow this link to some amazing Weight Watchers Dinners 

http://www.aspectacledowl.com/30-weight-watchers-dinner-recipes/ 

Buttermilk Brownies

Cook's notes: A lovely autumn day was enough of a occasion to motivate me to try a new brownie recipe. These buttermilk brownies are old fashioned goodness, fudgy and decadent. The recipe was easy with straightforward directions. For a  mocha experience substitute coffee for the water. It adds depth to the chocolate flavor.  One of the best parts was having all the ingredients on hand and the second best part the creamy chocolaty frosting. I guarantee you'll be licking the bowl. These brownies are reminiscent of a Texas Sheet Cake recipe. 

Buttermilk Brownies

Recipe from food.com
Ingredients:
Brownies

• 2 sticks of softened butter 
• 1/3 cup unsweetened cocoa powder (regular-type, dry)
• 2 cups sugar 
• 1 cup water or 1 cup coffee
• 2 cups all purpose flour 
• 1 tsp. baking soda
• 1⁄2 tsp. salt 
• 2 slightly beaten large eggs
• 1/2 cup buttermilk
• 1 1⁄2 tsp. vanilla
• 1 TB. Kahlua

Frosting

• 1⁄4 cup butter 
• 3 TB. unsweetened cocoa powder
• 3 TB. buttermilk 
• 2 1⁄4 cups powdered sugar 
• 1 tsp. vanilla 
• 1 TB. Kahlua
• 1⁄2 cup walnuts or 1⁄2 cup pecans, chopped 

Directions:

Brownies: 

• Grease a  13 x 9 pan. 
• In a saucepan combine butter, cocoa, 2 cups sugar and 1 cup water or coffee.
• Bring to boil; stirring constantly. Remove from heat and set aside.
• In large mixing bowl, blend together flour, soda and salt.
• In small bowl combine buttermilk, eggs, Kahlua and vanilla; whisk lightly with a fork.
• Pour buttermilk mixture into dry ingredients; mix until smooth.
• Add cocoa mixture gradually with mixer on low setting.
• Mix until well blended (flour and buttermilk mixture will be thick and likely need to be scraped from sides of bowl to blend thoroughly).
• Bake at 350 degrees for 24 minutes. Test with toothpick for doneness.
• Cool on a wire rack.

Frosting: 

• In saucepan, mix 1/4 cup butter, 3 TB. cocoa and 3 TB. buttermilk.
• Whisk and stir until boiling (mixture will be slightly curdled); remove from heat.
• Beat in 2-1/4 cups powdered sugar, 1 tsp. vanilla and 1 TB. Kahlua. Add more buttermilk as needed. 
• Pour frosting over brownies and sprinkle with chopped walnuts. 

Hearty Beef and Vegetable Soup

How beautiful leaves grow old. How full of colors are their last days.

Crisp cool evenings are the perfect time to savor a bowl of warm soup. 

Hearty Beef and Vegetable Soup

Cook's notes: Be creative choosing your veggies for this soup. Some suggestions include: turnips, potatoes, parsnips, butternut squash and green beans. If you use butternut squash I would recommend roasting in the oven small pieces of the squash sprinkled with olive oil. Roasting brings out their sweetness. Recipe adapted from gimmesomeoven and serves 6. One of the best parts is this is a one pot meal. 
Ingredients:

• 2 tablespoons olive oil
• 1 pound sirloin steak, or beef stew meat (or whatever lean steaks are on sale!), cut into about 1" cubes
• 1/3 cup flour
• 1 large onion, chopped
• 3 cloves garlic, minced
• 1 cup each diced carrots, celery and mushrooms
• 1 lb. potatoes (I like Yukon Gold), diced and (if desired) peeled
• 4 cups beef stock and 4 cups chicken stock (low sodium)
• 2 bay leaves
• 1/2 tsp. each thyme and rosemary
• 1 (28 oz.) can diced tomatoes, with juice
• 1 TB. Worcestershire sauce
• 1 TB.Italian seasoning, 
• 1 tsp. salt, or more/less to taste
• 1/2 teaspoon freshly-ground black pepper
• (optional garnish: chopped fresh parsley)

Directions:
Stove top Directions:
1. Place flour in a large zip loc bag and dredge meat cubes in it. In a large stockpot, heat 1 tablespoon of the oil over medium-high heat. Add cubes and sear meat until well browned, about 2 minutes. Remove the steak with a slotted spoon and transfer to a separate plate.
2. Reduce the heat to medium-low and add the remaining tablespoon of oil to the pot. Add the onion and cook, stirring occasionally for about 5 minutes. Add the garlic, carrots, celery and potatoes, and continue sauteing for another 3 minutes.
3. Add the remaining ingredients along with the cooked steak to the pot, and stir to combine. Bring to a slow boil, stirring occasionally. Reduce the heat to medium-low, cover pot, and simmer for at least 4o minutes or until the steak and vegetables are all tender. Season with additional salt and pepper if needed.
4. Remove the bay leaves when ready to serve. Serve the soup warm, garnished with chopped fresh parsley if desired.
Slow Cooker Directions:
1. Follow step one in stove top directions. Remove the steak with a slotted spoon and transfer to the bowl of a large slow cooker.
2. Add the remaining ingredients to the slow cooker, and stir to combine.
3. Cook on high for 3-4 hours or on low for 6-8 hours until the steak and vegetables are all tender. Season with additional salt and pepper if needed. Remove the bay leaves when ready to serve. Serve the soup warm, garnished with chopped fresh parsley if desired.