Thursday, March 31, 2016

Basil Carrots

Try this dish you may end up considering having it as a side dish
that is part of your regular rotations.

You’ll Need
  • 6 medium carrots
  • 1 Tablespoon butter, melted
  • ¼ teaspoon salt
  • ¼ teaspoon dried basil or 1/4 Tablespoon fresh, chopped
Directions
  • Slice carrots into half inch slices.
  • Simmer, covered, in water until tender, about 10 to 15 minutes; drain.
  • Combine remaining ingredients, toss with carrots.


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Tuesday, March 29, 2016

Cauliflower & Spinach Salad

This is a unique salad that would work well as a side dish for a variety of  meals.

You'll Need
  • 3 cups cauliflower, cut into small flowerets
  • ½ pound spinach
  • 6 tablespoons vegetable oil
  • 3 tablespoons white wine vinegar
  • 1 large clove garlic, crushed
  • ½ teaspoon dry mustard
  • ½ teaspoon salt
  • ½ teaspoon dried basil
  • ¼ teaspoon pepper
  • ½ cup slivered almonds

Directions
  • Rinse and drain cauliflower and cut into small flowerets.
  • Wash and trim spinach.
  • Stack leaves and slice crosswise into 1/4-inch strips.
  • Place in a salad bowl along with cauliflower.
  • Cover and refrigerate until serving time.
  • In a jar, combine oil, vinegar, garlic, salt, mustard, basil and pepper.
  • Shake to blend well.
  • Just before serving, pour dressing over vegetables; add almonds and mix gently but thoroughly.

Monday, March 28, 2016

Garlic Green Beans

An easy side dish that is bursting with flavor!

You’ll Need
  • 1 pound green beans, ends trimmed
  • 2 garlic cloves, minced
  • 1 Tablespoon red-wine vinegar
  • 1 Tablespoon olive oil
  • 1/8 teaspoon salt
  • 1/8 teaspoon freshly ground pepper

Directions
  • Steam beans for 5 to 7 minutes or until tender crisp.
  • If you want to preserve the color of the green beans, rinse briefly under cold water to preserve color, but do not chill.
  • Cover and keep warm.
  • In a large bowl, combine garlic and remaining ingredients.
  • Add warm green beans and toss until well coated.


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Friday, March 25, 2016

Carrot Loaf

Here is a recipe for a different kind of loaf. Enjoy this, especially, right out of the oven with a little pat of butter.

You’ll Need
  • 3/4 cup sugar
  • ½ teaspoon baking soda
  • ½ cup vegetable oil
  • ½ teaspoon cinnamon
  • 1 ½ cups flour
  • 1 cup grated carrots
  • 2 teaspoons baking powder
  • 2 eggs
  • ½ cup chopped walnuts or pecans

Directions
  • Preheat oven to 350 degrees
  • Mix all dry ingredients together. 
  • Add carrots, nuts, oil and eggs, mix well.
  • Place mixture in a greased loaf pan and bake for 35 to 60 minutes in oven.

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Thursday, March 24, 2016

Puffed Large Pancake

Brunch anyone? This is a dish that is pleasing to many and quite versatile and delicious! 


You'll Need
  • 3 Tablespoons butter
  • ½ Cup milk
  • ½ Cup all-purpose flour
  • ¼ Cup sugar
  • 2 Large eggs, at room temperature

Directions
  • Preheat oven to 425
  • Melt the butter in a 12-inch ovenproof glass baking pan (or iron skillet) in the preheated  oven.
  • Tilt the pan so that the butter coats the sides. Remove from oven once heated.
  • Whisk all other ingredients together until smooth. 
  • Pour the batter in buttered container and bake 15 to 17 minutes. 
  • Place in oven and bake until the pancake  is puffed and golden, 12 to 15 minutes. Serve immediately. Serve with a dusting of powdered sugar, a syrup of your choice or a spoonful of fruit preserves or some sliced fruit sautéed in butter and splashed with brandy or dark rum.


Wednesday, March 23, 2016

Spanish Rice

Please share your recipes with us. This Spanish rice can complement a variety fish. Submitted by Ryan at Westinghouse. Thank you, Ryan!

You'll Need:
  • 1 cup chicken broth
  • 1 cup tomato sauce
  • 6 slices bacon
  • 2 onions, diced
  • 1 cup uncooked white rice
  • 2 tomatoes, diced
  • 2 green bell peppers, diced
  • 1/2 teaspoon chili powder
  • Salt and pepper to taste
  • 1 (10 ounce) can sliced black olives, drained (optional)
  • 1 (10 ounce) can whole kernel corn, drained (optional)
Directions:
  • In a small saucepan over medium heat, combine chicken broth and tomato sauce.
  • Bring to a boil while cooking the following:
  • In a large skillet over medium heat, cook bacon until evenly brown.
  • Chop bacon, and set aside, reserving a small portion of the bacon fat.
  • Add onion to skillet, and saute until tender.
  • Stir in rice, and cook until lightly browned, 3 to 5 minutes.
  • Pour in boiling chicken broth and tomato sauce.
  • Add diced tomatoes, green peppers, and chopped bacon.
  • Season with chili powder, salt, and pepper.
  • Cover, and simmer for 30 to 40 minutes.
  • Stir in black olives and corn.

FOOTNOTE
If you are going to double the recipe (I usually make a doubled recipe), use the same amount of bacon strips and oil, and keep to 1 can of olives and 1 can of corn, double all other ingredients.

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Tuesday, March 22, 2016

Chicken Stir Fry

 This recipe is an easy way to sneak in veggies and a great way to use up leftover cooked chicken.

You'll Need
  • 2 medium onions, thinly sliced
  • 1/2 cup sliced mushrooms
  • 1/2 cup sliced water chestnuts
  • 28 ounces drained bean sprouts
  • 1/2 cup bamboo shoots
  • 2 tablespoons cornstarch
  • 2 cups cooked chicken cut in large bite sized pieces
  • 4 large celery stalks cut diagonally into 1 inch pieces
  • 2 tablespoons cooking oil
  • 2 cups chicken broth
  • 1 tablespoon soy sauce
  • Ground pepper
  • Cooked rice or noodles

Directions 
  • In a large skillet, heat oil and cook onions until slightly soft.
  • Add celery, mushrooms and 1 1/2 cup chicken broth.
  • Cook over low heat for 10 minutes, stirring a few times.
  • Add water chestnuts, bean sprouts and bamboo shoots.
  • In a small bowl, make a mixture of cornstarch, soy sauce and 1/2 cup chicken broth and stir until smooth.
  • Add mixture to the large skillet, along with the cooked meat.
  • Add freshly ground pepper and mix well.
  • Simmer for 10 minutes.
  • Serve over rice or noodles

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Monday, March 21, 2016

Mediterranean Spread

This appetizer is a great way to incorporate basil into your diet. Submitted by Linda at Westinghouse. Thank you Linda!!

You’ll Need:
  • 2 (12oz) jars roasted red peppers (drain and cut into strips
  • 6oz. goat cheese, crumbled (or other white cheese)
  • 1/2 cup pine nuts, lightly toasted
  • 1 cup fresh basil, torn into strips (or dried equivalent)
  • 4 Tbsp. olive oil
  • 1 cup freshly grated parmesan cheese
  • chopped tomatoes
  • chopped black olives
  • French bread or crackers
Directions:
  • Preheat oven to 375 degrees.
  • Coat a 9" ceramic dish with cooking spray.
  • Layer red peppers, goat cheese, pine nuts and basil alternately.
  • Drizzle with olive oil and then cover with parmesan cheese.
  • Bake for 10 to 15 minutes.
  • Top with tomatoes and olives.

Serve with French bread or crackers. Enjoy!

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Friday, March 18, 2016

Mexican Pasta Soup

 While the soup is simmering away put on some salsa music and enjoy dancing.
You’ll Need
  • 6 ounces Vermicelli, broken into 1-inch pieces
  • 3 ½ cups chicken stock
  • 2 cups water
  • 1, 10 oz. can diced tomatoes and green chilies, undrained
  • 2 tablespoons fresh cilantro, minced
  • 1 teaspoon chili powder
  • 1/2 teaspoon cumin
  • 1/2 pound smoked sausage
  • 1 package frozen corn
  • 1, 14 1/2 oz. can black beans, rinsed and drained
  • 1 tablespoon lime juice (more to taste)
For the broth
Combine stock, water, tomatoes, cilantro, chili powder and cumin in a Dutch oven.

Bring to a boil
Cover, reduce heat and simmer 10 minutes.

For the soup goodies
  • Cut the sausage in half lengthwise then thinly slice.
  • Add meat, pasta, corn, and black beans to broth.
  • Cover and simmer 10-12 minutes or until pasta is cooked.
  • Stir in lime juice.

To serve
Ladle into bowls. Garnish each serving with minced fresh cilantro, thinly sliced avocado and grated cheddar or Monterrey Jack cheese.


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Thursday, March 17, 2016

Green Chili Eggs



Give your eggs some spice! Enjoy this dish as a part of a Southwestern flared lunch.

You'll Need
  • 6 Eggs
  • 2 Tablespoons milk
  • 1 Tablespoon all-purpose flour
  • 2 Cups shredded Cheddar cheese
  • 2 (4 ounce) cans chopped green chilies
Directions:
Preheat the oven to 375 degrees F (190 degrees C). Grease a 9 inch pie plate.

In a large bowl, whisk the eggs and stir in the milk and flour, then mix in the green chilies and cheese. Pour into the prepared pie plate. Bake in the preheated oven until the center is set, about 35 minutes.


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Wednesday, March 16, 2016

Butterscotch Baked Pear

Give this fabulous dessert a try. It is a great way to incorporate fruit into you meals and it does not take a lot of ingredients to make. You may want to give it a try with apples too.

 
You'll Need
  • 6 medium (6 to 7 ounce) ripe but firm Bosc pears, peeled, halved lengthwise
  • 6 Tablespoons (3/4 stick) unsalted butter
  • ¼ cup (packed) golden brown sugar
  • 1/8 teaspoon salt
  • 2 Tablespoons Scotch
  • ½ teaspoon vanilla extract
Directions
  • Preheat oven to 350 F.
  • Using melon baller or small spoon, scoop out core from each pear half.
  • Melt butter in large ovenproof skillet over medium heat.
  • Whisk in brown sugar and salt.
  • Arrange pears, cut side down, in skillet in single layer.
  • Spoon some of sugar mixture over pears.
  • Place skillet in oven; bake until pears are tender, basting once with syrup, about 30 minutes.
  • Transfer pears, cut side up, to large shallow bowl, leaving syrup in skillet.
  • Mix Scotch and vanilla extract into syrup.
  • Using oven mitts as aid, place hot skillet over medium-high heat (mixture may ignite).
  • Cook until syrup is reduced by half, whisking often, about 2 minutes.
  • Spoon syrup over pears and serve.


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Tuesday, March 15, 2016

Chili

Invite friends over and enjoy a great chili and company.

You’ll Need
  • 1 Tablespoon vegetable oil
  • 1 ½ cups chopped onion
  • 1 cup chopped green pepper
  • 1/2 pound ground beef
  • 1/4 pound ground pork
  • 1 can kidney beans
  • 1 ½ Tablespoons minced garlic
  • 3 Tablespoons chili powder
  • 1 teaspoon ground cumin
  • 1 teaspoon dried oregano
  • 1 bay leaf
  • ½ teaspoon black pepper
  • 4 cups canned tomatoes
  • 1 Tablespoon red wine vinegar
  • ½ teaspoon red hot pepper flakes
  • Salt to taste
Directions
  • Heat oil in skillet, add onion and green pepper.
  • Cook until wilted.
  • Add the meats and, using the edge of a heavy kitchen spoon, stir and chop the meat to break up any lumps.
  • Sprinkle the meat with garlic, chili powder, cumin and oregano.
  • Stir to blend.
  • Add the beans. Stir again then add the bay leaf, pepper, tomatoes, vinegar and crushed hot pepper.
  • Bring to a boil, lower simmer, and cook for 1 hour, stirring occasionally.
  • Salt to taste

Friday, March 11, 2016

Lentil Soup with Portobello Mushrooms

Soluble fiber aids in cholesterol control and it's found in lentils!


You'll Need
  • 1 tablespoon olive oil
  • 1 medium onion, finely chopped
  • 4 cloves garlic, minced
  • 1 pound Portobello mushrooms, stems removed, caps coarsely chopped
  • 1 cup canned tomatoes, chopped with their juices
  • 1 cup dried brown lentils, picked over and rinsed
  • 5 cups vegetable stock
  • 1/2 cup chopped fresh parsley leaves
  • salt and pepper to taste 2 bay leaves
Directions
  • Heat the oil in a large pot over medium high heat.
  • Add the onion and garlic and cook, stirring, until it softens, about 3 minutes.
  • Add the chopped mushrooms and cook, stirring occasionally, until they soften and begin to release their liquid, about 5 minutes.
  • Stir in the tomatoes, lentils, and stock.
  • Bring to a boil, then reduce heat to low, cover, and simmer until lentils are tender and the soup has thickened, about 1 hour.
  • Season with salt and pepper and stir in the parsley just before serving.

Thursday, March 10, 2016

Fettuccine with Shrimp

Play with the art of cooking. You can substitute the Mediterranean flavored dish in many different ways.

You’ll Need
  • ½ cup olive oil
  • 1 pound shrimp medium uncooked peeled and vein removed
  • 4 large tomatoes seeded and coarsely chopped
  • ½ cup fresh basil, chopped
  • 1/3 cup black olives, sliced and pitted
  • 3 large garlic cloves, minced
  • 2 tablespoons shallots, minced
  • Salt
  • Freshly ground pepper
  • 1 pound fettuccine, cooked
  • Romano cheese, grated
Directions
  • Heat oil in heavy large skillet over medium-high heat.
  • Add shrimp, tomatoes, basil, olives, garlic and shallot.
  • Season with salt and pepper.
  • Cook until shrimp turn pink, stirring frequently, about 3 minutes.
  • Place pasta in serving bowl.
  • Pour sauce over and toss.
  • Sprinkle with Romano.
  • Serve immediately.
Play with Your Food
  • Try a different pasta
  • Use a different shellfish, seafood or chicken




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Wednesday, March 9, 2016

White Bean and Chicken Chili

Make beans a part of your diet!
Recipe submitted by Linda at Eckert Seamans.
If you have a recipe you'd like to share we would like to post it! Just email it to nutrition@gmail.com

You’ll Need
  • 2 Tbsp. Olive Oil
  • 15 Oz. Can White Beans, Rinsed*
  • 2 Scallions (Or Green Onions), Sliced
  • 14.5 Oz. Can Of Diced Tomatoes, Drained**
  • 1 Clove Garlic, Minced
  • 3/4 C. Chicken Broth
  • ¾ Tsp. Chili Powder
  • 3/4 C. Cooked Chicken Breast
  • ½ Tsp. Cumin
  • Tabasco Sauce (To Taste)
  • 2 Dashes Sea Salt
  • 2 Dashes Freshly Ground Black Pepper
  • Rice (Optional)

Directions

  • Cook one-half boneless, skinless chicken breast in 1 tbsp. olive oil, sprinkling both sides of the breast with salt and pepper as it cooks.
  • Set aside to cool.
  • In a medium pot, heat 1 tbsp. olive oil.
  • Saute scallions and garlic until garlic just begins to get golden.
  • Add chili powder and cumin and stir for 1 minute.
  • Add the beans, tomatoes and chicken broth and simmer for 15 minutes, uncovered.
  • Add chicken and cook for 5 minutes.
  • Add 1 or 2 dashes of tabasco sauce, although for me the recipe already has a slight kick if eaten immediately.
  • Serve with hot, crusty buttered fresh bread, or over rice (which will cut the spiciness), and add a salad. Serves 2 people.

* Kidney beans are the best. If you cannot find white kidney beans, use canned navy beans, also rinsed.
*Mexican tomatoes are the best (with diced jalapenos), but any type will do.





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Tuesday, March 8, 2016

Bulgur Pilaf

A great side for whole grains to become incorporated into the diet. This is also quick dish to prepare.

You’ll Need
  • 1 Tablespoon plus 2 teaspoons olive oil
  • ½ cup chopped onion
  • 2/3 cup bulgur, uncooked
  • 1 1/3 cups water
  • ½ teaspoon paprika
  • 1/2teaspoon dried parsley flakes
  • ¼ teaspoon dried thyme
  • ¼ teaspoon dried oregano
  • Salt
Directions
  • Heat 1 Tablespoon of olive oil in a medium saucepan over medium heat.
  • Add onions and bulgur.
  • Cook 5 minutes, stirring constantly.
  • Stir in remaining ingredients expect for extra two teaspoons of olive oil and bring to a boil.
  • Cover, reduce heat to low, and simmer 15 minutes, until water has been absorbed.
  • Add additional 2 teaspoons of olive oil and adjust salt as needed. Fluff with a fork before serving.

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Monday, March 7, 2016

Greek Lemon Soup

When someone is down with a cold, this is a great soup to make for them. But it's also delicious as a side of starter to a meal too!

You Need :
  • 8 cups chicken broth
  • ¼ cup to ½ cup rice
  • 3 eggs
  • Juice from one lemon
Directions
  • Bring broth to a boil and then add ¼ to ½ cup rice.
  • Cook on simmer for 25 minutes.
  • In a separate bowl beat 3 eggs and mix in the lemon juice.
  • When broth is done simmering, add 1 cup of the broth to the beaten eggs and lemon juice mixture and mix.
  • Next add it all back into the pot cook for 4 minutes and then it is ready.




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Friday, March 4, 2016

Baked Potato Patties

Looking for dish a  dish that is a crowd pleaser? This  potato dish works well as a starter to a meal or as a super side dish.

You’ll Need
  • 6 medium potatoes scrubbed
  • 2 Tablespoons onion; minced
  • 1 Tablespoon fresh parsley, chopped
  • 1/8 teaspoon freshly ground pepper
  • Pinch of salt
  • 2 Tablespoons whole wheat pastry flour or all-purpose flour

Directions
  • Preheat the oven to 375.
  • Shred the potatoes coarsely.
  • Mix the shredded potatoes with the onion, parsley, pepper, and flour.
  • Shape into patties and place on a greased baking sheet or one lined with parchment paper.
  • Bake for 30 minutes.
  • If you like, place the patties under the broiler during the last few minutes for browning.
  • Top with sour cream if you would like.



Thursday, March 3, 2016

Swiss Chard Zucchini Frittata


This is a delightful dish to enjoy as a part of a Saturday morning brunch. Get your weekend started off right and do some strength training exercises such as squats and push-ups while the frittata bakes.

You’ll Need:



  • 2 Tablespoons olive oil
  • 1 Small yellow onion finely chopped
  • 1 Clove garlic crushed
  • 2 Large Swiss chard leaves including stems, coarsely chopped
  • 1 Medium zucchini, chopped
  • 6 Eggs
  • 1/8 Teaspoon black pepper
  • 1/2 Teaspoon salt
  • ¼ Teaspoon dried basil
  • ¼ Teaspoon dried oregano
  • ½ Cup grated Parmesan cheese


Directions:
  • In a frying pan, heat the oil over medium heat.
  • Add onion, garlic, chard, and zucchini; cook, stirring occasionally, until vegetables are soft (about 5 minutes).
  • Remove from heat and let cool slightly.
  • Beat eggs lightly with, salt pepper, basil, and oregano.
  • Stir in cheese and vegetables.
  • Pour into a greased 9-inch pie pan.
  • Bake in a 350 F degree oven for 25 to 30 minutes or until puffed and brown.
  • Serve hot or at room temperature.

Wednesday, March 2, 2016

Butter Pine Nut Sauce

This Mediterranean flavored sauce works well on a variety of foods. Sauces make dishes pop and a little bit really does go a long way! 

You’ll Need
  • 6 cloves garlic, minced 
  • ½ cup freshly basil, chopped
  • 4 Tablespoons lightly toasted pine nuts
  • 1 Tablespoon white wine
  • 2 Tablespoons freshly grated parmesan cheese
  • Salt to taste
  • Crushed, dried red chilies to taste
  • ½ pound unsalted butter, softened
Directions

To make sauce melt butter, mix in all other ingredients and heat on low.
Serve on top of fish, chicken, roasted vegetables or pasta.





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