Eating for Pennies: Homemade Sweet (or spicy) Pork and Beans

Any cut of pork or bacon will work. We like Sausage

 Making pork and beans from scratch involves preparing both the pork and the beans separately before combining them. Here's a basic recipe for homemade pork and beans:

Ingredients:

For the Beans:

1 pound (about 2 cups) dried navy beans or pinto beans

Water for soaking and cooking

1 onion, chopped

2 cloves garlic, minced

1 bay leaf

Salt and pepper to taste

For the Pork:

1 pound pork shoulder or bacon, diced

1 onion, finely chopped

2 cloves garlic, minced

1/2 cup ketchup

1/4 cup molasses or brown sugar

2 tablespoons mustard

1 tablespoon Worcestershire sauce

1 teaspoon chili powder (optional)

Salt and pepper to taste

Instructions:

Soak the Beans:

Rinse the dried beans and remove any debris.

Soak the beans overnight in a large bowl with enough water to cover them. Alternatively, you can use the quick soak method by boiling the beans for 2 minutes, then letting them soak for 1 hour.

Cook the Beans:

Drain and rinse the soaked beans.

In a large pot, combine the beans with fresh water, chopped onion, minced garlic, bay leaf, salt, and pepper.

Bring the mixture to a boil, then reduce the heat to simmer. Cook until the beans are tender, which can take 1 to 2 hours depending on the type of beans. Remove the bay leaf.

Prepare the Pork:

In a separate pan, cook the diced pork or bacon over medium heat until it's browned and cooked through.

Add chopped onion and minced garlic to the pan and sauté until the vegetables are softened.

Combine Pork and Beans:

Add the cooked pork mixture to the pot of cooked beans

Make the Sauce:

In a bowl, mix together ketchup, molasses or brown sugar, mustard, Worcestershire sauce, and chili powder (if using). Adjust the sweetness and seasoning according to your taste.

Pour the sauce over the beans and pork, stirring to combine.

Simmer the pork and beans together for an additional 30 minutes to allow the flavors to meld.

Taste and adjust the seasoning as needed. You might want to add more salt, pepper, or any other preferred seasonings.

Serve the pork and beans hot, either as a main dish or a side dish.

Feel free to customize this recipe based on your preferences. You can add other ingredients like diced tomatoes, bell peppers, or hot sauce for extra flavor. Enjoy your homemade pork and beans!

Eating for Pennies: Chili Relleno Casserole

Chile Relleno Casserole is a delicious and easy-to-make dish that captures the flavors of traditional chiles rellenos without the hassle of frying individual peppers. Here's a basic recipe for you to try:

Ingredients:

8 large poblano peppers (canned is fine)

2 cups shredded Monterey Jack or Mexican blend cheese

1 cup shredded cheddar cheese

4 large eggs

1 cup milk

1/2 cup all-purpose flour

1 teaspoon baking powder

1/2 teaspoon salt

1/4 teaspoon black pepper

1 can (14 ounces) diced tomatoes, drained

1/4 cup chopped fresh cilantro (optional)

Instructions:

Preheat your oven to 375°F (190°C). Grease a 9x13-inch baking dish.

If you aren't using canned chilies right out of the can,  Roast the fresh poblanos: Place the poblano peppers on a baking sheet and broil them in the oven, turning occasionally until the skin is charred and blistered. This should take about 10-15 minutes. Transfer the roasted peppers to a plastic bag, seal it, and let them steam for about 10 minutes. After steaming, peel off the skins, remove the seeds, and slice the peppers into strips.

Layer the casserole: In the prepared baking dish, layer half of the poblano strips on the bottom. Sprinkle half of the Monterey Jack or Mexican blend cheese and half of the cheddar cheese over the peppers. Repeat with the remaining peppers and cheeses.

Prepare the batter: In a bowl, whisk together the eggs, milk, flour, baking powder, salt, and black pepper until well combined. Pour the batter evenly over the layered peppers and cheese.

Add tomatoes and cilantro: Sprinkle the drained diced tomatoes over the batter. If desired, add chopped cilantro for extra flavor.

Bake: Bake the casserole in the preheated oven for 40-45 minutes or until the top is golden brown and a toothpick inserted into the center comes out clean.

Serve: Let the casserole cool for a few minutes before slicing and serving. Garnish with additional cilantro, onions, diced cucumber and avocado if desired.

Enjoy your delicious Chile Relleno Casserole! You can also customize the recipe by adding cooked ground beef or shredded chicken for a heartier version.

Eating for Pennies: Chili Verdi as a dip or Main Meal

You can eat Chili Verdi as a dip with chips, or
in tortillas with all the goodies

Chili Verde using canned green chilies for convenience is an easy and inexpensive dish, here is a recipe:

Ingredients:

2 pounds pork shoulder, cut into 1-inch cubes

Salt and pepper to taste

2 tablespoons vegetable oil

1 large onion, chopped

4 cloves garlic, minced

2 teaspoons ground cumin

1 teaspoon dried oregano

1/2 teaspoon ground coriander

Verdi is great with all the add-ons

1/4 teaspoon cayenne pepper (optional for heat)

1 cup chicken or vegetable broth

2 cans (about 7 ounces each) diced green chilies

1 can (14 ounces) diced tomatoes, undrained

1/2 cup chopped fresh cilantro

Juice of 1 lime

Instructions:

Prepare the Pork

Warm Tortillas just improve the dish

Season the pork cubes with salt and pepper.

In a large pot or Dutch oven, heat the vegetable oil over medium-high heat.

Brown the pork cubes on all sides until they are nicely seared. Work in batches to avoid overcrowding the pot.

Remove the browned pork and set it aside.

Saute Onions and Garlic:

In the same pot, add chopped onions and sauté until they are softened.

Add minced garlic and sauté for an additional minute.

Combine Ingredients:

Add the cumin, oregano, coriander, and cayenne pepper (if using) to the pot. Stir to combine.

Add Liquids and Canned Chilies:

Pour in the chicken or vegetable broth, scraping the bottom of the pot to release any flavorful bits.

Return the browned pork to the pot.

Add the diced green chilies from the cans (undrained) to the pot.

Simmer:

Reduce the heat to low, cover the pot, and simmer for about 1.5 to 2 hours, or until the pork is tender.

Finish the Dish:

Stir in the diced tomatoes (with their juice), chopped cilantro, and lime juice.

Simmer for an additional 30 minutes to let the flavors meld.

Adjust Seasoning:

Taste the chili verde and adjust the seasoning with salt and pepper as needed.

Serve the chili verde hot, garnished with additional cilantro if desired over rice or in a tortilla.   This version is quick and easy, making it a great option for a flavorful meal using canned green chilies.

We serve it with hot tortillas, avocado, radishes and salsa.

Eating for Pennies: Hungarian Goulash

We add fresh diced tomatoes to our Goulash or paste

 Hungarian goulash, also known as "gulyás" in Hungarian, is a traditional stew that is rich in flavor and usually includes beef, onions, paprika, and other seasonings. Here's a basic recipe for making Hungarian goulash:

Ingredients:

2 lbs (about 1 kg) beef stew meat, cut into cubes

2 large onions, finely chopped

2 cloves garlic, minced

2 tablespoons vegetable oil

2 tablespoons Hungarian sweet paprika (make sure it's fresh for the best flavor)

1 teaspoon caraway seeds

1 teaspoon salt (adjust to taste)

1/2 teaspoon black pepper

1/2 teaspoon dried thyme

2 bay leaves

2 tablespoons tomato paste

2 large carrots, peeled and sliced

2 large potatoes, peeled and diced

4 cups beef broth

1 cup red wine (optional)

Chopped fresh parsley for garnish

Instructions:

In a large pot or Dutch oven, heat the vegetable oil over medium heat. Add the onions and cook until softened.

Add the minced garlic and cook for another minute until fragrant.

Add the beef cubes to the pot and brown them on all sides.

Stir in the paprika, caraway seeds, salt, black pepper, and dried thyme. Cook for a couple of minutes to toast the spices.

Add the tomato paste and mix well to coat the meat and vegetables.

Pour in the beef broth and red wine (if using). Add the bay leaves. Bring the mixture to a boil.

Once boiling, reduce the heat to low, cover the pot, and let it simmer for about 1.5 to 2 hours, or until the meat is tender. Stir occasionally.

Add the sliced carrots and diced potatoes to the pot. Continue simmering until the vegetables are tender and the flavors meld together.

Adjust the seasoning if necessary and remove the bay leaves before serving.

Garnish with chopped fresh parsley and serve the goulash hot.

Hungarian goulash is often served with crusty bread, noodles, or rice. Enjoy your hearty and flavorful meal!

Creamy Chicken Piccata

Adding cream to the classic Chicken Piccata recipe gives it a richer and creamier texture. You can make it with or without the cream.    

Ingredients:

4 boneless, skinless chicken breasts

Salt and pepper to taste

1 cup all-purpose flour, for dredging

4 tablespoons olive oil

1/2 cup chicken broth

1/2 cup fresh lemon juice (about 2 lemons)

1/4 cup capers, drained

1/4 cup chopped fresh parsley

1/2 cup heavy cream

Lemon slices for garnish (optional)

Instructions:

Preheat your oven to 375°F (190°C).

Season the chicken breasts with salt and pepper on both sides.

Dredge each chicken breast in flour, shaking off any excess.

In a large oven-safe skillet, heat 2 tablespoons of olive oil over medium-high heat.

Place the chicken breasts in the skillet and cook for about 3-4 minutes on each side or until they are golden brown. Remove the chicken from the skillet and set aside.

In the same skillet, add the remaining 2 tablespoons of olive oil.

Add the chicken broth, lemon juice, and capers to the skillet. Scrape up any browned bits from the bottom of the pan with a wooden spoon.

Reduce the heat to medium-low and stir in the heavy cream. Let the sauce simmer for a couple of minutes to thicken slightly.

Return the chicken to the skillet and spoon some of the sauce over the top.

Transfer the skillet to the preheated oven and bake for about 20-25 minutes or until the chicken is cooked through.

Remove the skillet from the oven, sprinkle chopped parsley over the chicken, and garnish with lemon slices if desired.

Serve the baked lemon chicken piccata over pasta, rice, or with your favorite side dish. Spoon some of the creamy pan sauce over the chicken before serving.

This creamy version of baked lemon chicken piccata is sure to be a hit with its luscious texture and tangy flavor. Enjoy!

Eating for Pennies: Chicken Enchiladas in Green Sauce

 

Making chicken enchiladas with green sauce is a flavorful and satisfying Mexican dish.  Feel free to substitute turkey for chicken.

Ingredients:

For the Chicken Filling:

2 cups cooked and shredded chicken (rotisserie chicken works well)

1 cup shredded Monterey Jack or Mexican blend cheese

1/2 cup finely chopped onion

1/2 cup chopped fresh cilantro

1 teaspoon ground cumin

Salt and pepper to taste

For the Green Sauce (Salsa Verde):

1 pound tomatillos, husked and rinsed

1-2 jalapeños (adjust to your spice preference), seeded and chopped

1/2 cup chopped onion

2 cloves garlic, minced

1/2 cup chopped fresh cilantro

1 teaspoon ground cumin

Salt to taste

For the Enchiladas:

8-10 small flour or corn tortillas

1 cup shredded Monterey Jack or Mexican blend cheese (for topping)

Chopped fresh cilantro and sliced jalapeños for garnish (optional)

Instructions:

1. Preheat the Oven:

Preheat your oven to 375°F (190°C).

2. Make the Chicken Filling:

In a bowl, combine the shredded chicken, shredded cheese, chopped onion, chopped cilantro, ground cumin, salt, and pepper. Mix well.

3. Make the Green Sauce (Salsa Verde):

In a blender or food processor, combine the tomatillos, chopped jalapeños, chopped onion, minced garlic, chopped cilantro, ground cumin, and salt. Blend until smooth.

4. Assemble the Enchiladas:

Spread a small amount of the green sauce in the bottom of a baking dish.

Warm the tortillas in a damp paper towel in the microwave for about 20-30 seconds to make them pliable.

Spoon a portion of the chicken filling onto each tortilla, roll them up, and place them seam side down in the baking dish.

5. Pour the Green Sauce Over the Enchilada:

Pour the remaining green sauce over the rolled enchiladas.

6. Add Cheese Topping:

Sprinkle shredded cheese over the top of the enchiladas.

7. Bake:

Bake in the preheated oven for 20-25 minutes or until the enchiladas are heated through, and the cheese is melted and bubbly.

8. Garnish and Serve:

Garnish with chopped cilantro or sour cream  if desired.

Serve the enchiladas hot, and optionally, with sides like rice, beans, or a simple salad.

These chicken enchiladas with green sauce are a delicious and comforting meal. Feel free to customize the recipe to suit your taste, and enjoy the rich flavors of Mexican cuisine!

Eating for Pennies: Coq au Vin, the best 'one pot' French stew

Chicken, Mushrooms, Carrots, Onions
Coq au vin

Coq au Vin is a classic French dish that involves slow-cooking chicken in red wine with vegetables and aromatics.  Wonderful to make in advance and a crowd pleaser every time.  

Ingredients:

4 chicken leg quarters (thigh and drumstick)

Salt and black pepper to taste

2 tablespoons olive oil

4 ounces (120g) bacon, diced

1 medium onion, chopped (or pearl onions)

2 carrots, sliced

2 cloves garlic, minced

8 ounces (240g) mushrooms, quartered

2 tablespoons tomato paste

2 tablespoons all-purpose flour

1 bottle (750ml) red wine (such as Burgundy, Pinot Noir)

2 cups chicken broth

1 bouquet garni (a bundle of herbs like thyme, parsley, and a bay leaf, tied together with kitchen twine)

Fresh parsley for garnish (optional)

Instructions:

1) Preheat the Oven:

Preheat your oven to 325°F (160°C).

2) Season and Brown the Chicken:

Season the chicken with salt and pepper. In a large, oven-safe pot or Dutch oven, heat the olive oil over medium-high heat. Add the chicken and brown on all sides. This should take about 5-7 minutes per side. Once browned, remove the chicken from the pot and set aside.

3) Cook the Bacon and Vegetables:

In the same pot, add the diced bacon. Cook until it becomes crispy. Remove the bacon with a slotted spoon and set aside. In the rendered bacon fat, add the chopped onion, carrots, and garlic. Cook for about 5 minutes until they start to soften. Then, add the quartered mushrooms and cook for another 3 minutes.   Fold in the Tomato Paste.

4) Add Flour and Deglaze:

Sprinkle the flour over the vegetables and stir well to combine. Cook for about 1-2 minutes to get rid of the raw flour taste.

5) Add Wine and Broth:

Slowly pour in the red wine while stirring constantly. This will deglaze the pan, picking up all the flavorful bits from the bottom. Then, add the chicken broth and return the bacon to the pot.

6) Add Chicken and Bouquet Garni:

Return the browned chicken to the pot. Submerge the bouquet garni in the liquid.

7) Bake in the Oven:

Cover the pot and place it in the preheated oven. Let it cook for about 1.5 to 2 hours, or until the chicken is tender and cooked through.

Once done, carefully remove the pot from the oven. Discard the bouquet garni. Taste and adjust seasoning if necessary. Serve hot, garnished with fresh parsley if desired.

Coq au Vin is often served with crusty bread, mashed potatoes, or even over rice or pasta.

Remember, this dish benefits from being made in advance and reheated, as it allows the flavors to meld together even more. Enjoy your delicious homemade Coq au Vin!

Eating for Pennies, Lemon Basil Pesto Pasta (with chicken or not)

 

To make lemon basil pesto pasta, you'll need the following ingredients:

Ingredients:

• 8 ounces (225g) of pasta (such as linguine or spaghetti)
• 2 cups fresh basil leaves
• 1/2 cup grated Parmesan cheese
• 1/3 cup pine nuts (you can also use walnuts or almonds)
• 2 cloves of garlic
• Zest and juice of 1 lemon
• 1/2 cup extra virgin olive oil
• Salt and pepper to taste

Here's a step-by-step guide on how to make lemon basil pesto pasta:

Cook the pasta: Bring a large pot of salted water to a boil. Add the pasta and cook according to the package instructions until al dente. Drain the pasta and set it aside.

Prepare the lemon basil pesto: In a food processor or blender, combine the fresh basil leaves, grated Parmesan cheese, pine nuts, garlic cloves, lemon zest, and lemon juice. Pulse the ingredients until they are coarsely chopped.

Add the olive oil: While the food processor is running, slowly drizzle in the extra virgin olive oil until the ingredients come together into a smooth paste. If needed, you can add more olive oil to achieve your desired consistency.

Season and adjust: Taste the pesto and season with salt and pepper according to your preference. You can also adjust the lemon juice or zest if desired, for more tangy flavor.

Toss with pasta: In a large mixing bowl, combine the cooked pasta and the lemon basil pesto. Toss the pasta until it is well coated with the pesto sauce.

Serve: Transfer the lemon basil pesto pasta to serving plates or bowls. If desired, you can garnish with additional grated Parmesan cheese, fresh basil leaves, or a sprinkle of lemon zest. Serve it immediately while it's still warm.

Option:   Grill chicken, seasoned with lemon and place on top.    Or cut up precooked summer sausage and sprinkle on top.

Enjoy your delicious lemon basil pesto pasta!

Eating for Pennies, Hawaiian Stir Fried Chicken

Hawaiian Stir Fried Chicken is delicious and full of healthy ingredients. It also stores and freezes for easy make ahead meal prep.

Ingredients:

• 2 boneless, skinless chicken breasts, sliced into thin strips
• 1 red bell pepper, thinly sliced
• 1 green bell pepper, thinly sliced
• 1 cup pea pods, ends trimmed
• 1 cup pineapple chunks (fresh or canned)
• 1/2 cup sliced water chestnuts
• 2 tablespoons soy sauce
• 2 tablespoons pineapple juice (reserved from the canned pineapple, if using)
• 1 tablespoon oyster sauce (optional)
• 1 tablespoon cornstarch
• 1 tablespoon vegetable oil
• 2 cloves garlic, minced
• Salt and pepper to taste
• Cooked rice or noodles for serving

Now, let's get started with the recipe:

In a small bowl, combine soy sauce, pineapple juice, oyster sauce (if using), cornstarch, salt, and pepper. Mix well and set aside.

Heat vegetable oil in a large skillet or wok over medium-high heat.

Add minced garlic to the hot oil and sauté for about 30 seconds until fragrant.

Add the sliced chicken to the skillet and stir-fry for 5-7 minutes until cooked through and slightly browned. Remove the chicken from the skillet and set it aside.

In the same skillet, add the sliced bell peppers, pea pods, pineapple chunks, and water chestnuts. Stir-fry for 3-4 minutes until the vegetables are crisp-tender.

Return the cooked chicken to the skillet with the vegetables and stir to combine.

Give the soy sauce mixture a quick stir and pour it into the skillet. Cook for an additional 1-2 minutes until the sauce thickens and coats the chicken and vegetables evenly.

Taste and adjust the seasoning with salt and pepper if needed.

Remove from heat and serve the stir-fry over cooked rice or noodles.

Your delicious stir-fried Hawaiian chicken with bell peppers, pea pods, pineapple, and water chestnuts is now ready to be enjoyed!

Options?

Want a few options?  Cook mushrooms separately and mix in at the last moment or add Broccoli.  Both have a strong cooking flavor so should be cooked individually and mixed in.  

Alternatively you can bake the chicken pieces on the pineapple in a roasting pan and coat with sauce adding the vegetables for the last 20 min.  

Eating for Pennies, Creamy Pesto Salad

Creamy Pesto Salad is healthy and a wonderful cold salad on a hot day.

Ingredients for Dressing 1 cup basil leaves 1/2 cup pine nuts 2 cloves garlic 1/2 cup grated Parmesan cheese 1/2 cup olive oil Salt and pepper to taste 1/2 cup mayonnaise 1/2 cup Greek yogurt

Salad

• 1 pound pasta (such as penne or fusilli)
• 1 cup cherry tomatoes, halved
• 1 cup sliced black olive
• 1 cup diced Red Pepper
• 1 cup sliced Cucumber
• 1/2 cup diced red onion

Optional: additional Parmesan cheese for garnish Optional: fresh basil leaves for garnish

Step-by-step guide to making creamy pesto salad

Prepare the pesto sauce: In a food processor or blender, combine the basil leaves, pine nuts, garlic, grated Parmesan cheese, and olive oil. Process until smooth. Season with salt and pepper to taste. In a large mixing bowl, combine the mayonnaise and Greek yogurt. Mix well until smooth and creamy. Cook the pasta according to the package instructions until al dente. Drain and rinse with cold water to cool it down. Add the cooked and cooled pasta to the bowl with the mayonnaise-yogurt mixture. Toss well to coat the pasta evenly. Add the cherry tomatoes, black olives, bell peppers, cucumber and diced red onion to the pasta mixture. Mix gently to combine. Pour the prepared pesto sauce over the pasta and vegetables. Toss well to coat everything in the creamy pesto dressing. Taste and adjust the seasoning with salt and pepper if needed. Cover the bowl with plastic wrap or transfer the salad to an airtight container. Refrigerate for at least 1 hour to allow the flavors to meld together. Before serving, give the salad a final toss and garnish with additional Parmesan cheese and fresh basil leaves if desired.

13 Fruits and their Healing Properties

 

Here are 13 fruits and some of their healing properties:

Blueberries: Rich in antioxidants, blueberries can help improve brain function, reduce inflammation, and support heart health.

Oranges: High in vitamin C, oranges boost the immune system, improve skin health, and promote collagen production.

Pineapples: Contains bromelain, an enzyme that aids digestion, reduces inflammation, and may help alleviate sinus congestion.

Avocados: Packed with healthy fats, avocados promote cardiovascular health, support brain function, and improve digestion.

Strawberries: Loaded with vitamin C, strawberries strengthen the immune system, promote healthy skin, and have anti-inflammatory properties.

Papayas: Rich in vitamin C and papain, papayas aid digestion, support immune function, and promote skin health.

Apples: Apples are a great source of fiber and antioxidants, which support heart health, aid in weight loss, and promote healthy digestion.

Grapes: High in antioxidants and resveratrol, grapes help protect the heart, reduce inflammation, and promote healthy aging.

Kiwis: Packed with vitamin C, kiwis boost the immune system, support digestive health, and improve skin texture.

Pomegranates: Loaded with antioxidants, pomegranates help reduce inflammation, improve heart health, and support brain function.

Bananas: High in potassium, bananas aid in regulating blood pressure, support heart health, and promote healthy digestion.

Watermelons: Hydrating and rich in lycopene, watermelons promote healthy skin, support heart health, and aid in hydration.

Lemons: Rich in vitamin C and citric acid, lemons help detoxify the body, improve digestion, and support skin health.

Please note that while these fruits have various health benefits, they are not meant to replace medical advice or treatment. If you have specific health concerns, it's always best to consult with a healthcare professional.

Eating for Pennies, Chicken Tortilla Soup

 

Chicken tortilla soup is delicious, healthy and costs just pennies to make.   And, since Chicken Tortilla Soup freezes well or can be preserved in jars it makes a great make ahead meal.   This is our all time favorite bulk soup to make when chicken is on sale.  In our house we serve it with Spanish rice, fresh warm tortillas and limes. 

Ingredients:

• 1 tablespoon olive oil
• 1 medium onion, chopped
• 3 cloves garlic, minced
• 1 jalapeño pepper, seeded and minced
• 1 can diced tomatoes (14.5 oz)
• 1 can black beans, drained and rinsed (15 oz)
• 1 can corn, drained (15 oz)
• 4 cups chicken broth
• 2 cups cooked and shredded chicken
• 2 teaspoons chili powder
• 1 teaspoon ground cumin
• Salt and pepper to taste
• 1/4 cup chopped fresh cilantro
• Juice of 1 lime
• Tortilla chips, shredded cheese, and avocado for serving

Instructions:

• Heat the olive oil in a large pot over medium heat. Add the onion and cook for 3-4 minutes, or until the onion is soft and translucent.
• Add the garlic and jalapeño pepper and cook for another minute.
• Add the diced tomatoes, black beans, corn, chicken broth, shredded chicken, chili powder, and cumin to the pot. Stir to combine.
• Bring the soup to a simmer and let it cook for 20-30 minutes.
• Add salt and pepper to taste.
• Stir in the chopped cilantro and lime juice.
• Serve the soup hot, topped with tortilla chips, shredded cheese, and avocado.

Enjoy your delicious homemade chicken tortilla soup!

Eating for Pennies, Cabbage and Sausage Noodles

Truly a delicious and inexpensive way to feed a group.   This is a favorite dish at our house and reheats wonderfully.  

• 12 oz kielbasa or sausage, sliced
• 2 tablespoons olive oil, divided
• ¼ cup salted butter
• 1 large onion, diced
• ½ head cabbage, chopped (approx. 6-7 cups)
• 1 clove garlic, minced
• ⅔ cup frozen peas
• 8 oz uncooked egg noodles
• salt and fresh ground black pepper to taste

Instructions

1. Cook noodles according to package directions, drain and set aside.
2. In a large saucepan, heat 1 tablespoon olive oil. Cook sausage until lightly browned.
3. Add remaining olive oil, butter and onion. Cook until softened, about 5 minutes.
4. Add cabbage and garlic. Cook until tender (10-15 minutes). Stir in peas, noodles and salt & pepper. Cook 2-3 minutes or until heated through.

In Praise of Bell Peppers - Why they are Good for You and 7 Recipes

So Why are Bell Peppers Good for You? 

 In addition to tasting great and adding flavor to dishes, bell peppers are a rich source of vitamin C, vitamin A, vitamin B6, folate, and dietary fiber. They also contain small amounts of other important nutrients such as potassium, iron, and magnesium.

Bell peppers are also high in antioxidants, which can help to protect the body from damage caused by harmful molecules known as free radicals. Additionally, they are believed to have anti-inflammatory properties, which can be beneficial for overall health.

Overall, including bell peppers in your diet can be a healthy choice, as they provide a variety of important nutrients and may offer several health benefits.

7 Recipes you can make with Bell Peppers

There are countless delicious recipes that can be made with bell peppers, but here are seven recipe ideas:

• 
  Roasted Red Pepper Hummus: In a food processor, combine chickpeas, tahini, lemon juice, olive oil, garlic, salt, and roasted red peppers. Blend until smooth, and adjust seasoning to taste. Serve with pita chips or raw vegetables for a healthy snack or appetizer.

• Stuffed Bell Peppers: Cut the top off of bell peppers and remove the seeds and membranes. In a separate bowl, mix together cooked rice, ground beef, diced onions, diced tomatoes, and your choice of seasonings. Stuff the mixture into the bell peppers and bake in the oven until the peppers are tender and the filling is heated through.

• Bell Pepper and Onion Fajitas: Slice bell peppers and onions into thin strips. In a skillet, heat oil and sauté the peppers and onions until they are slightly softened. Add in sliced chicken or beef, and season with fajita seasoning. Serve with tortillas, sour cream, and guacamole.

• Grilled Stuffed Peppers: Cut bell peppers in half lengthwise and remove the seeds and membranes. Fill the peppers with a mixture of cooked rice, diced tomatoes, ground beef, and cheese. Grill the stuffed peppers until the cheese is melted and the peppers are tender.

• Bell Pepper Pizza: Cut bell peppers into rounds and top with your favorite pizza toppings, such as tomato sauce, cheese, pepperoni, and vegetables. Bake in the oven until the cheese is melted and the peppers are tender.

• Bell Pepper Salad: Slice bell peppers into thin strips and mix with your choice of salad greens, such as lettuce or spinach. Top with sliced cucumbers, tomatoes, and a vinaigrette dressing.

• Bell Pepper Stir-Fry: Slice bell peppers into thin strips and stir-fry with your choice of protein, such as chicken, beef, or tofu. Add in sliced onions, garlic, and ginger, and season with soy sauce, hoisin sauce, and chili flakes. Serve over rice or noodles.

These are just a few examples of the many ways you can use bell peppers in your cooking. Bell peppers are versatile and can be used in a wide range of dishes, so feel free to get creative in the kitchen!

Safest and Healthiest Shellfish to Eat

When it comes to shellfish, there are several options that are considered to be both safe and healthy to eat. Here are some of the safest and healthiest types of shellfish:

Shrimp: Shrimp are low in calories and high in protein, making them a great choice for a healthy and satisfying meal. They are also a good source of selenium, which is important for thyroid function and immune system health.  Things about shrimp to be careful of are listed below.

Clams: Clams are a low-fat and nutrient-dense seafood option that are rich in iron and vitamin B12. They are also a good source of omega-3 fatty acids, which are important for heart health.

Oysters: Oysters are a good source of protein, vitamin B12, zinc, and iron. They are also a low-fat seafood option that is high in omega-3 fatty acids.

Mussels: Mussels are a good source of protein, vitamin B12, and iron. They are also a low-fat seafood option that is high in omega-3 fatty acids.

Scallops: Scallops are a low-fat and nutrient-dense seafood option that are high in protein, vitamin B12, and magnesium. They are also a good source of omega-3 fatty acids.

When consuming shellfish, it's important to make sure that it is properly cooked and stored to prevent the risk of foodborne illness. Additionally, people with shellfish allergies or other medical conditions should consult with their healthcare provider before consuming shellfish

What About Lobster?

Lobster is a delicious and popular shellfish that can be enjoyed as part of a balanced diet. However, it is important to note that lobster is relatively high in cholesterol and sodium, which can be a concern for some people.

A 3-ounce serving of cooked lobster contains approximately 61 mg of cholesterol and 444 mg of sodium. This may be a concern for people who are watching their cholesterol intake or who have high blood pressure or other medical conditions that require a low-sodium diet.

That being said, lobster is also a good source of protein, vitamins, and minerals. It is rich in vitamin B12, which is important for nerve function and DNA synthesis, as well as selenium, which is important for thyroid function and immune system health. Lobster is also low in saturated fat and a good source of omega-3 fatty acids, which have been linked to a range of health benefits, including reduced inflammation and improved heart health.

As with any food, moderation is key when it comes to lobster consumption. If you enjoy lobster, it can be a healthy part of a balanced diet when consumed in moderation and as part of an overall healthy eating pattern

Things to know about Shrimp

There are some types of shrimp that can be potentially harmful to human health and should be avoided or consumed with caution:

Raw or undercooked shrimp: Eating raw or undercooked shrimp can increase the risk of foodborne illness, such as Vibrio infection, which can cause diarrhea, abdominal cramps, and fever.

Imported shrimp: Shrimp that is imported from certain countries may contain antibiotics or other harmful chemicals that are not permitted in the United States. To ensure the safety of imported shrimp, it is important to purchase from reputable sources that have been inspected by the FDA.

Farmed shrimp: Shrimp that is raised in overcrowded and unsanitary conditions can be exposed to harmful chemicals and pathogens. To reduce the risk of contamination, look for shrimp that is certified by organizations such as the Aquaculture Stewardship Council or the Global Aquaculture Alliance.

Shrimp with added sodium tripolyphosphate: Some shrimp may be treated with sodium tripolyphosphate (STPP) to improve their texture and appearance. However, STPP can cause digestive issues in some people and can also lead to an increased intake of sodium.

Overall, it is important to properly handle and cook shrimp to reduce the risk of foodborne illness. Look for shrimp that is sourced from reputable suppliers and consider purchasing wild-caught shrimp, which is generally considered to be a healthier and more sustainable option than farmed shrimp.

What About Crabs  - Are crabs safe to eat?

Crabs can be safe to eat when they are properly handled, cooked, and consumed in moderation. However, it is important to note that certain species of crabs may contain harmful substances, such as mercury and toxins, which can pose a risk to human health. Here are some things to consider when it comes to the safety of consuming crabs:

Mercury levels: Some species of crabs, such as king crabs and snow crabs, are known to contain high levels of mercury. It is recommended that pregnant women, nursing mothers, and young children limit their consumption of these types of crabs due to the potential risks associated with mercury exposure.

Red tide: Red tide is a harmful algal bloom that can occur in coastal waters and can contaminate shellfish, including crabs. Consuming crabs that have been exposed to red tide can lead to illness and poisoning.

Two Popular Crabs

Blue crab: Blue crabs are a popular type of crab that is considered to be safe to eat when they are harvested from clean waters and cooked properly. They are a good source of protein and other nutrients, such as vitamin B12 and selenium.

Dungeness crab: Dungeness crabs are a type of crab that is known for their sweet, delicate flavor. They are also considered to be safe to eat when they are harvested from clean waters and cooked properly. Dungeness crabs are a good source of protein, omega-3 fatty acids, and other nutrients.

When consuming crabs, it is important to purchase them from reputable suppliers and to properly handle and cook them to reduce the risk of foodborne illness. Additionally, people with shellfish allergies or other medical conditions should consult with their healthcare provider before consuming crabs.

Why Eating Tomatoes is Good for You

Tomatoes are good for your health

Eating tomatoes is good for you for several reasons:

Nutrient-rich: Tomatoes are a great source of several nutrients, including vitamin C, potassium, and folate. They also contain small amounts of other vitamins and minerals, such as vitamin K, vitamin A, and iron.

Antioxidants: Tomatoes contain several antioxidants, including lycopene, beta-carotene, and vitamin C. These antioxidants can help protect your body against damage from harmful molecules called free radicals, which can contribute to chronic diseases such as cancer and heart disease.

Heart health: The potassium in tomatoes can help lower blood pressure, which is important for heart health. The lycopene in tomatoes may also help reduce the risk of heart disease by lowering levels of LDL ("bad") cholesterol and reducing inflammation in the body.

Cancer prevention: Some studies have suggested that the lycopene in tomatoes may help reduce the risk of certain types of cancer, such as prostate cancer.

Skin health: The vitamin C in tomatoes can help promote healthy skin by supporting collagen production and protecting against damage from the sun and other environmental factors.

Overall, eating tomatoes as part of a balanced diet can provide a range of health benefits and may help reduce the risk of several chronic diseases.

Two recipes that feature tomatoes:

Caprese salad:

Ingredients:

2 large ripe tomatoes, sliced

8 oz fresh mozzarella cheese, sliced

1/4 cup fresh basil leaves

2 tbsp extra-virgin olive oil

1 tbsp balsamic vinegar

Salt and pepper, to taste

Instructions:

• Arrange the sliced tomatoes and mozzarella on a platter.
• Sprinkle fresh basil leaves over the top.
• Drizzle the olive oil and balsamic vinegar over the salad.
• Season with salt and pepper to taste.
• Serve immediately.

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Tomato and basil pasta:

Ingredients:

1 lb pasta

3 tbsp olive oil

1 onion, chopped

3 cloves garlic, minced

4 large tomatoes, chopped

1/4 cup fresh basil leaves, chopped

Salt and pepper, to taste

Grated Parmesan cheese, for serving

Instructions:

• Cook the pasta according to package instructions.
• While the pasta is cooking, heat the olive oil in a large skillet over medium heat.
• Add the onion and garlic and sauté until softened, about 5 minutes.
• Add the chopped tomatoes and basil to the skillet and cook for about 10 minutes, until the tomatoes have softened and the mixture has thickened.
• Season with salt and pepper to taste.
• Drain the pasta and add it to the skillet with the tomato sauce. Toss to combine.
• Serve the pasta topped with grated Parmesan cheese.

Fava Beans at the Farmers Market and a GREAT recipe

Fava  Beans are a little bit of work to shell
but the unique flavor makes an 
interesting side dish or meal

It is that time of year at the farmers market where you have to TRY something new.  Our suggestion?  Fava Beans.    They are a little bit of work to shell but so worth it.  Here is how we cook them.

Shell about 2 pounds of  Fava Beans (will produce about 2 cups of Shelled beans)

Fava Beans with Red Onion and  Mint

Saute the fava beans in a olive oil with diced garlic
In a separate pan saute red onion and a bit of diced garlic.
Fold together and add 1/2 to 1 cup of diced mint leaves.

Fava Beans with Red Onion and mint as either a
warm salad or as a meal in a pita

Serve immediately.

To turn it into a meal spoon it into a pita and add cucumber sauce


How to Make a Cucumber Sauce
In food processor or blender, add cucumbers, 1/2 clove garlic, lemon juice, dill and/or mint, and a few grinds of black pepper. Process until well blended, then stir into plain or greek yogurt. It helps if you get the water out of the cucumbers first. 
Salt them and then put a papertowel on them and something heavy.