how to make frito pie

How to Make Frito Pie.

Frito pies were invented by the Texas-based Frito Corporation, but adored throughout the Southwestern US. You can use your favorite chili recipe, or take this example of a classic Texas red chili.





Ingredients.

Baked Frito Pie or Walking Tacos.

3 cups Frito chips (one large bag, or one small bag per person).

½ yellow onion, diced.

1 cup (240 mL) sour cream.

1 cup grated cheddar cheese.

1 16-oz (450g) can chili (or homemade chili, below).

1 fresh tomato, diced or ½ can diced tomato (optional).

⅓ head lettuce, shredded (optional).

Texas Red Chili.

3 dried chipotle chili peppers.

4 dried ancho chili peppers.

2 pounds (0.9 kg) ground chuck.

1 yellow onion, diced.

2.5 cups (950 mL) chicken or beef stock.

12 oz (350 mL) beer.

1 tbsp (15 mL) cumin.

1.5 tbsp (22 mL) corn flour (masa).

pepper and salt.







Method 1. Easy Baked Frito Pie.



1. Preheat the oven to 350 °F (177 °C). Now's a good time to dice the onions, while you wait.



2. Spread most of the Fritos in a baking dish. Use ⅔ of the Fritos, or enough to cover the whole pan. Save the rest for the topping.



3. Cover with chili. You can use any kind of canned chili, or make your own using the recipe below.

Optionally, add diced tomatoes, canned or fresh.



4. Bake for 15 minutes. Once your oven is preheated, put the casserole dish in the oven. Leave it for about fifteen minutes, until the chili is hot.

For an even easier recipe, add all the ingredients on top of the chili and bake in one sitting.



5. Top with other ingredients. Spread a layer of sour cream over the chili with a spoon. Top with the diced onion, the rest of the Fritos, and the grated cheese. The Fritos on top will stay much crunchier than the Fritos at the bottom of the pan.

Optionally, sprinkle the sour cream layer with shredded lettuce for a fresher taste.



6. Bake for another five minutes. Return to the oven and bake a few minutes longer, until the cheese is melted. Serve hot.







Method 2. Walking Tacos.



1. Heat chili on the stove. Pour the can of chili into a pan over medium heat. Cover and let warm, stirring occasionally.

You can make homemade chili instead, or use the recipe below.

For more flavor, add diced tomatoes and/or canned beans if the canned chili does not include them. Most Texan chili skips both of these ingredients.



2. Slit open the side of each Frito bag. A "walking taco" is a Frito pie served in the Frito bag instead of a bowl. Each person gets one Frito bag. Cut each bag open along the side instead of the top to make a larger opening.



3. Spoon chili and cheese into each bag. Spoon the chili directly into the Frito bag, then top with melted cheese. You can leave this as is to keep the chips crunchy, or stir it together for a delicious mess.

Diced onions and sour cream are optional toppings.

If you want room for more chili, crush some of the chips first by squeezing the bag.







Method 3. Texas Red Chili.



1. Cut and toast the dried chili peppers. Slice open the peppers and remove the seeds, stem, and white inner flesh. Heat a dry skillet and toast the peppers for about 30 seconds on each side, until dark spots begin to appear. You can skip this step and use chili powder instead, but whole dried chili peppers give a much better flavor.

Do not touch your eyes until you've washed your hands thoroughly. Wear gloves if you have sensitive skin.

If you like extra-spicy, chili, set aside some of the seeds and add them once the chili is cooking.



2. Soak the peppers in hot water. Submerge in 1 cup (240 mL) of hot water, not boiling water, for 5–10 minutes. Puree the peppers and water in a blender and set them aside for now.

If you think you'll use them again, you can make a large batch in advance. For maximum flavor, soak for 30 minutes and simmer in oil, covered, for another 20 minutes.



3. Brown ground chuck in a large frying pan. Add the beef to a hot frying pan and cook until brown. Stir occasionally and break it into even-sized pieces with a wooden spoon. For best results, brown in small batches, so most of the beef can touch the pan surface. This will take a few minutes per batch.

Use a nonstick pan, or nonstick cooking spray.



4. Cook the onions until translucent. Add the diced onions to the hot pan and cook until translucent, about five minutes.



5. Combine chili ingredients in a large saucepan. Combine chili pepper puree, beef, and onions in a large pot. The larger and heavier the pot, the better the meat texture will be. Add the chicken or beef stock, beer, cumin, a grind of pepper, and several pinches of salt.

If food has stuck to the frying pan, deglaze it with some of the stock and add it to the chili.

Red ale or stout is a good choice. Replace with more stock for a nonalcoholic version; otherwise, about 25% of the alcohol will remain.



6. Simmer until the meat is tender. Bring to a boil, then simmer uncovered until the meat is tender and the chili is thick, 45–60 minutes. Stir occasionally.

For extra flavor, instead cover with a slightly ajar lid and cook for up to 3 hours.



7. Mix in corn flour paste (optional). This makes a thicker, less greasy chili. Add the corn flour to a bowl and spoon in some of the chili broth. Stir until it forms a paste, then pour it into the chili. Stir until thoroughly combined.



8. Adjust spices and serve. Taste the chili. Add more salt, pepper, or cumin if desired. Let it sit off the heat to absorb more flavor and cool enough to eat. Serve with Fritos and grated cheese.

Squeeze a lime over it for extra flavor.

For sweet chili, stir in 1 tbsp (15 mL) brown sugar and 1 tbsp (15 mL) white vinegar, then let simmer another ten minutes.



9. Finished.





Tips.

Add spices or other ingredients to customize the recipe, or follow a different chili recipe.

You can use any type of chili pepper you like. For best results, combine two or more peppers with different flavors. Try a smoky chipotle or guajillo with a fruity ancho or pasillo, and an extra-hot pequin or arbol.



Warnings.

In the UK and some other regions, corn starch is sold as "cornflour." You need actual flour made from corn for this recipe.

November 21, 2019

how to make espresso powder

How to Make Espresso Powder.

Espresso powder is most often used by bakers to enhance the flavor of brownies, cookies, and chocolate cakes. You can buy it from specialty stores, but you can also make a batch of your own espresso powder at home. All you need is espresso beans, a baking sheet, and a coffee grinder. Use your espresso powder to amp up baked goods, make a delicious steak rub, and even whip together a delicious hot beverage.

Part 1 Roasting the Beans.

1. Use 1 cup (200 grams) of espresso beans to make 1 cup of espresso powder. Depending on how often you use espresso powder, you could make a bigger or smaller batch. Fresh beans that have been newly purchased will produce the best flavor, so try to make your espresso powder before your beans go stale.

Beans generally stay fresh for about 2 weeks after they’ve been opened. If they’re in a special container with a degassing valve, they could last for up to 6 months.

Tip: If you have espresso grounds leftover from your morning coffee, you can also use them to make espresso powder. Simply spread the used grounds out on a baking sheet and bake them in the oven at 200 °F (93 °C) for about 1 hour. Run the baked grounds through a grinder to pulverize them even further, and then store them in an airtight container.

2. Preheat the oven to 200 °F (93 °C). The goal of baking the espresso beans is to slightly roast them while also drying them out even further. This helps them be ground to a much finer consistency.

If you use a temperature lower than 200 °F (93 °C), you’ll need to increase the total cooking time to compensate. For example, cooking at 170 °F (77 °C) would require about 1.5 hours of baking time.

3. Spread the espresso beans over a baking sheet in a single layer. Use an unlined, ridged baking sheet. The ridge will keep the beans from accidentally spilling over the edge. Try to space the beans apart a little bit so that the hot air can get between all of them.

A perk to baking the espresso beans is that your house will smell fantastic for a little while!

4. Bake the espresso beans for about 1 hour to give them a toasted flavor. Set a timer and let the oven do its work. There’s no need to check on the beans or flip them during the 1-hour cook time.

If you skip the baking step, the beans could create a powder that is a little too bitter for your baking needs.

5. Let the beans cool off for about 10 minutes once they’re done baking. Once the timer goes off, use an oven mitt to remove the baking sheet from the oven. Set the baking sheet on top of the stove and let the beans cool off until they’re no longer hot to the touch.

If you let the beans cool off for longer than 10 minutes, that is totally fine. 10 minutes is just the minimum so that the beans aren’t still hot when you go to grind them.

Part 2 Grinding and Storing the Powder.

1. Grind the espresso beans in small 1/4 cup (50 gram) batches. Smaller batches will make a finer powder. If you did the entire cup at once, it would be hard to really grind things down to a fine consistency. Use a coffee grinder set to the finest grind possible and pulse each batch for 15 to 20 seconds.

Tip: If you don’t have a coffee or spice grinder, you could also use a mortar and pestle or even a food processor.

2. Transfer the espresso powder to an airtight container. Once the espresso beans have been ground into a fine, powder-like substance, use a spoon to transfer them into a storage container. Pick a container that is resealable or that has a tight-fitting lid.

Keep in mind that a plastic container will absorb the smell and oil from the powder, so you may want to designate a specific container for your espresso powder.

3. Store the espresso powder in a cool, dry location for up to 6 months. If you made a big batch of espresso powder, rest assured that you have ample time to use it all up. Put it in a cupboard or pantry where it won’t come into contact with any moisture.

After 6 months, the powder will still be technically good, it just won’t be as fresh or the best quality anymore.

Part 3 Adding Espresso Powder to Recipes.

1. Add espresso powder to your baking recipes for a rich, deep flavor. For most cookies, brownies, and chocolate cakes, add just a teaspoon (2 grams) of espresso powder to really enhance the flavor of the recipe. Add an additional teaspoon (2 grams) for an actual coffee flavor.

Don’t worry—a little espresso powder doesn’t have to make your sweets taste like coffee. It really just enhances the flavors that are already in a sweet treat, especially when chocolate is involved.

2. Create a smokey steak rub with espresso powder, paprika, and brown sugar. Use 1 teaspoon (2 grams) of smoked paprika, 1 teaspoon (2 grams) of light brown sugar, 2 teaspoons (4 grams) of espresso powder, and 2 teaspoons (4 grams) of salt. Mix them together in a small bowl and sprinkle the rub onto both sides of a steak before you cook it. Cook the steak however you prefer and enjoy!

Feel free to mix up the rub by adding different spices. Cinnamon or chili powder would make a great addition!

3. Make mornings special with cinnamon-sugar-espresso toast. Combine 1 tablespoon (12.5 grams) of sugar, 1 teaspoon (2 grams) of cinnamon, and 1 teaspoon (2 grams) of espresso powder. Make your toast, butter it, and sprinkle the sugar mixture overtop.

If you don’t like butter, use a butter substitute. One or the other is necessary, otherwise, the sugar mixture won’t have anything to stick to.

4. Enjoy a hot mocha toddy during the colder months. In a saucepan over medium heat, mix together 1/4 cup (50 grams) of light brown sugar, 1 tablespoon (7 grams) of cocoa powder, 2 tablespoons (12 grams) of espresso powder, 2 cups (470 mL) of milk, and 1⁄2 cup (120 mL) of heavy cream. Heat the mixture until it is almost boiling, and then distribute it amongst mugs. Top the drink with whipped cream sprinkled with espresso powder.

To add an extra kick to your hot toddy, pour 1⁄2 cup (120 mL) of vodka into the pan along with the other ingredients.

Tips.

If you don’t have or can’t make espresso powder, use double the amount called for of instant coffee. You could also sub out some liquid from the recipe and use that same amount of liquid espresso.

Espresso powder is caffeinated, so use decaf espresso beans if you want to steer clear of the caffeine.

Desember 17, 2019

how to make espresso powder

How to Make Espresso Powder.

Espresso powder is most often used by bakers to enhance the flavor of brownies, cookies, and chocolate cakes. You can buy it from specialty stores, but you can also make a batch of your own espresso powder at home. All you need is espresso beans, a baking sheet, and a coffee grinder. Use your espresso powder to amp up baked goods, make a delicious steak rub, and even whip together a delicious hot beverage.





Roasting the Beans.





Use 1 cup (200 grams) of espresso beans to make 1 cup of espresso powder. Depending on how often you use espresso powder, you could make a bigger or smaller batch. Fresh beans that have been newly purchased will produce the best flavor, so try to make your espresso powder before your beans go stale.

Beans generally stay fresh for about 2 weeks after they’ve been opened. If they’re in a special container with a degassing valve, they could last for up to 6 months.

Tip: If you have espresso grounds leftover from your morning coffee, you can also use them to make espresso powder. Simply spread the used grounds out on a baking sheet and bake them in the oven at 200 °F (93 °C) for about 1 hour. Run the baked grounds through a grinder to pulverize them even further, and then store them in an airtight container.



Preheat the oven to 200 °F (93 °C). The goal of baking the espresso beans is to slightly roast them while also drying them out even further. This helps them be ground to a much finer consistency.

If you use a temperature lower than 200 °F (93 °C), you’ll need to increase the total cooking time to compensate. For example, cooking at 170 °F (77 °C) would require about 1.5 hours of baking time.



Spread the espresso beans over a baking sheet in a single layer. Use an unlined, ridged baking sheet. The ridge will keep the beans from accidentally spilling over the edge. Try to space the beans apart a little bit so that the hot air can get between all of them.

A perk to baking the espresso beans is that your house will smell fantastic for a little while!



Bake the espresso beans for about 1 hour to give them a toasted flavor. Set a timer and let the oven do its work. There’s no need to check on the beans or flip them during the 1-hour cook time.

If you skip the baking step, the beans could create a powder that is a little too bitter for your baking needs.



Let the beans cool off for about 10 minutes once they’re done baking. Once the timer goes off, use an oven mitt to remove the baking sheet from the oven. Set the baking sheet on top of the stove and let the beans cool off until they’re no longer hot to the touch.

If you let the beans cool off for longer than 10 minutes, that is totally fine. 10 minutes is just the minimum so that the beans aren’t still hot when you go to grind them.









Grinding and Storing the Powder.



Grind the espresso beans in small 1/4 cup (50 gram) batches. Smaller batches will make a finer powder. If you did the entire cup at once, it would be hard to really grind things down to a fine consistency. Use a coffee grinder set to the finest grind possible and pulse each batch for 15 to 20 seconds.

Tip: If you don’t have a coffee or spice grinder, you could also use a mortar and pestle or even a food processor.



Transfer the espresso powder to an airtight container. Once the espresso beans have been ground into a fine, powder-like substance, use a spoon to transfer them into a storage container. Pick a container that is resealable or that has a tight-fitting lid.

Keep in mind that a plastic container will absorb the smell and oil from the powder, so you may want to designate a specific container for your espresso powder.



Store the espresso powder in a cool, dry location for up to 6 months. If you made a big batch of espresso powder, rest assured that you have ample time to use it all up. Put it in a cupboard or pantry where it won’t come into contact with any moisture.

After 6 months, the powder will still be technically good, it just won’t be as fresh or the best quality anymore.







Adding Espresso Powder to Recipes.



Add espresso powder to your baking recipes for a rich, deep flavor. For most cookies, brownies, and chocolate cakes, add just a teaspoon (2 grams) of espresso powder to really enhance the flavor of the recipe. Add an additional teaspoon (2 grams) for an actual coffee flavor.

Don’t worry—a little espresso powder doesn’t have to make your sweets taste like coffee. It really just enhances the flavors that are already in a sweet treat, especially when chocolate is involved.



Create a smokey steak rub with espresso powder, paprika, and brown sugar. Use 1 teaspoon (2 grams) of smoked paprika, 1 teaspoon (2 grams) of light brown sugar, 2 teaspoons (4 grams) of espresso powder, and 2 teaspoons (4 grams) of salt. Mix them together in a small bowl and sprinkle the rub onto both sides of a steak before you cook it. Cook the steak however you prefer and enjoy!

Feel free to mix up the rub by adding different spices. Cinnamon or chili powder would make a great addition!



Make mornings special with cinnamon-sugar-espresso toast. Combine 1 tablespoon (12.5 grams) of sugar, 1 teaspoon (2 grams) of cinnamon, and 1 teaspoon (2 grams) of espresso powder. Make your toast, butter it, and sprinkle the sugar mixture overtop.

If you don’t like butter, use a butter substitute. One or the other is necessary, otherwise, the sugar mixture won’t have anything to stick to.



Enjoy a hot mocha toddy during the colder months. In a saucepan over medium heat, mix together 1/4 cup (50 grams) of light brown sugar, 1 tablespoon (7 grams) of cocoa powder, 2 tablespoons (12 grams) of espresso powder, 2 cups (470 mL) of milk, and 1⁄2 cup (120 mL) of heavy cream. Heat the mixture until it is almost boiling, and then distribute it amongst mugs. Top the drink with whipped cream sprinkled with espresso powder.

To add an extra kick to your hot toddy, pour 1⁄2 cup (120 mL) of vodka into the pan along with the other ingredients.



Tips.

If you don’t have or can’t make espresso powder, use double the amount called for of instant coffee. You could also sub out some liquid from the recipe and use that same amount of liquid espresso.

Espresso powder is caffeinated, so use decaf espresso beans if you want to steer clear of the caffeine.



Things You’ll Need.

Espresso beans.

Baking sheet.

Coffee grinder.

Airtight storage container.

Oven mitt

November 07, 2019

how to cook without a recipe with becoming a great cook

how to cook without a recipe with becoming a great cook

Becoming a Great Cook.

Take notes about what works. Not every dish you create from scratch will be a hit, but you're sure to cook something that you want to make again. Don't wait too long before you write down what you made. This will help you replicate the dish until you can commit it to memory.



You should also make notes of what didn't work and possible things to try for next time. For example, you could write, "Don't substitute white chocolate for dark chocolate. Try semisweet instead."



Give yourself enough time to cook. If you don't have a recipe to go off of, you should have a vague understanding of how long it will take to make certain dishes so you don't feel stressed. Keep in mind that meals like pasta, pizza, or stir-fries will come together faster than large cuts of meat, such as roasts.

Tip: Think about ways you can prep a meal in advance if you're short on time. For example, you might braise a pork shoulder and refrigerate it once it's cooked. Then, shred it the next day and use it for tacos, chili, or stew.



Use leftovers as the basis for a new meal. This is a great way to reduce food waste and come up with a new meal without a recipe. Take a look through the fridge and pantry to see what food you have and try to come up with a meal that uses several of the ingredients.



For example, if you have leftover roasted vegetables and some soft cheese, toss them with cooked noodles to make a casserole. You could also use them as toppings for a quick pizza or mix them into a simple omelette.



Use your favorite recipes as templates for new dishes. You don't need to start from scratch every time you cook without a recipe. Instead, find recipes you enjoy making and use them as a guide to make new meals.

For example, if you have a great curry recipe, try substituting the protein or swapping out the vegetables for an entirely new curry.



Cook within flavor families. Look at the ingredients you have on hand and think about which go well together. Then, try to craft a meal around those flavors. For example, if you're making a simple bean soup, you could use black beans, diced tomatoes, chili powder, garlic, and onion to make a Southwestern-flavored soup. Or you could use different flavors, such as white beans with garlic, thyme, chicken stock, and rosemary.

You might find that you're already comfortable cooking a certain cuisine. Think about the ingredients and flavors that are frequently used and try to make them into new dishes.



Relax and enjoy making food. Don't be afraid to make mistakes when you cook and try to cook as often as you can. Working in the kitchen every day will make you feel more capable and confident. Practice really will make it easier to cook meals without a recipe.

November 04, 2019

how to make comfort food healthier

How to Make Comfort Food Healthier.

Comfort food is delicious in part because it provides relief from anything from cold weather to stress. Though comfort foods can make you feel better in the short term, they can contribute detrimentally to your overall health. Common culprits include dishes that feature high amounts of fat, sodium, and/or sugar. Fortunately, there are some helpful tricks that can help you make some classic comfort foods healthier.

Method 1 Adjusting Classic Comfort Food Recipes.

1. Make homemade mac & cheese. You can reduce the amount of fat and sodium in this classic comfort dish by adjusting of few of its main ingredients. Namely, use 1% milk instead of cream or whole milk, reduce the amount of butter you usually include, and replace some of the cheese with corn starch. Further, use a sharp cheddar cheese, as this will contain less fat.

Opt for whole grain noodles, and make the dish especially flavorful by adding your favorites herbs and spices. Basil and turmeric are especially good seasoning options.

For another great alternative to classic mac and cheese, add two tablespoons of parmesan cheese to a cup of tomato sauce and mix this with the macaroni noodles. This dish will contain much less fat.

2. Use lean meat options. Chili and stews, for example, are other popular comfort foods. To make this type of meat dish healthier, use more vegetables and beans than meat, and opt for poultry instead of beef. If you’re hooked on red meat, select especially lean options, such as bison chuck or grass-fed beef.

A great alternative to a classic sloppy joe recipe calls for ground turkey, a tomato-based sauce made with plenty of veggies, and a whole wheat bread option instead of ground beef on white.

Grass-fed beef has the same amount of fat as skinless chicken, and grass-fed meats have omega-3s.

3. Bake a low-cal casserole. Casseroles are another comfort dish that usually include lots of fat. When baking a casserole, use low-calorie ingredients such as fat-free sour cream and low-fat cheese. Harder cheeses, such as sharp, aged cheddar will generally be lower in fat and can add flavor to many dishes.

When you’re craving casserole, consider baking vegetables such as potatoes and collard greens instead. A dish like this will provide the warmth and sustenance you’re looking for, with much greater nutritional value.

4. Bake chicken instead of frying it. Toss thinly sliced chicken tenderloins in hot sauce and lemon juice and bake them to make healthy hot wings. Dip them in low-cal blue cheese dressing for the complete experience. You can even make faux “fried” chicken by covering the tenderloins in almond flour mixed with coconut oil. Sauté to seal the coating, and bake until the chicken is fully cooked.

5. Opt for healthy soups. Some soups contain surprisingly high amounts of fat and sodium. If a recipe calls for a creamy soup, go with a low-sodium, reduced-fat option. Alternatively, use 60 – 70% of what the recipe calls for, and substitute low-fat milk for the lost liquid.

When craving soup, go for a tomato or broth-based option. Minestrone and vegetable soups are good choices. Always get the low- or reduced-sodium option, when available. Include a salad or whole grain bread with soup to balance your meal and fill you up with healthy fiber.

If you want a meat soup, go for a chicken soup that contains lots of peas, carrots, onions, and/or other vegetables.

Soups are easy to make. Make a large pot at home with low fat-ingredients. Freeze the leftovers and heat them quickly in the microwave for a quick, hearty dish.

Method 2 Keeping Your Sweet Tooth Sated.

1. Savor sweet potato fries. Another comfort food that is especially easy to crave is french fries. When this craving kicks in, go for baked sweet potato fries instead of classic fried french fries. This will significantly reduce the fat and overall calories of your snack.

Slice a sweet potato into sticks or slivers and spread them on a baking sheet coating with coconut oil. Sprinkle a conservative amount of salt and any herbs you favor on top. Bake the fries at 375°F (191°C) for about 20 minutes.

Not only are sweet potatoes healthier than french fries, they make for a relatively healthy dessert as well. Use sweet instead of savory herbs, such as nutmeg and cinnamon.

2. Go for pie filling instead of pie. One of the less healthy components of pie is the crust; however, you can indulge in a pie filling-like custard if a pie craving hits. For instance, combine pureed pumpkin flesh with 1/2 cup low-fat milk, four eggs,2 teaspoons vanilla extract, 1/2 teaspoon salt, 2 teaspoons vanilla extract, 2 teaspoons pumpkin spice, and 1 teaspoon liquid stevia (try pumpkin-spice or vanilla flavored). Pour into six greased ramekins and bake at 350°F for 45 – 50 min.

If you miss the crust terribly, sprinkle some crushed graham crackers on your serving to add a bit of crunch.

To make this and other recipes that call for eggs healthier, replace each whole egg with two egg whites.

3. Opt for dark chocolate. Dark chocolate — on its own or in a recipe — can be a great treat. Not only is it delicious, dark chocolate can provide you with healthy antioxidants, and has less fat and sugar. In fact, the darker the better. Go for an option that’s made of at least 70% cocoa.

If cookies are on your minds, use dark chocolate chips. Further, use some quinoa flour and ground flaxseed, and replace some of the sugar in the recipe with a banana.

Method 3 Establishing Some Comfort Food Ground Rules.

1. Season with spices and herbs. You may find that dishes with less fat, sodium, and sugar don’t seem as flavorful; however, you can expand your palate and learn to appreciate the taste of foods more fully by using herbs and spices to bring out flavors.

Experiment with different herbs to find some you favor. Spices are also usually healthy, though make sure a mixed spice isn’t mostly salt.

2. Cut back on cheese. Cheese is one of the most commonly consumed sources of saturated fat, and is high in sodium and calories as well. When a recipe calls for cheese, use a low-fat version. Look for cheeses with less than 3 grams of fat per serving. If you do use full-fat cheese, use less of it than the recipe calls for. Often, half the cheese called for will usually be sufficient.

Sharp cheddar and parmesan are generally decent options. You can also get away with using less of these cheeses more easily, since they are stronger in flavor.

When a recipe calls for cream cheese, use fat-free cream cheese blended in a one-to-one ratio with plain Greek yogurt. This is especially preferable for dips.

3. Eat for comfort less often. If you’re in the habit of eating comfort food frequently, try to cut back. Plan a comfort dish for the end of the week and look forward to it. To prevent cravings for unhealthy food in the first place, eat high-protein, high-fiber meals that are low in sugar. These are the best types of meals to keep you full.

Further, whenever hunger strikes, drink a full glass of water. Often, people mistake thirst for hunger and wind up consuming unnecessary calories.

4. Eat comfort foods as sides. Get in the habit of eating dishes like mac and cheese alongside at least an equal-sized portion of veggies. For instance, carrots, broccoli, and cauliflower are easy to steam, and taste great with cheesy or meaty side-dishes. If you prefer, mix veggies directly into whatever less-healthy food you've been dreaming about.

5. Eat smaller portions. When you do indulge in a comfort food of questionable nutritional value, get in the habit of eating smaller amounts. One way to do so is by eating mindfully. Sit down to eat, and focus only on your food. In fact, focus on each bite. Consider how each mouthful tastes and feels. Since this practice itself will calm you down, you’ll feel content more quickly.

November 26, 2019

How to Use Quinoa

How to Use Quinoa.

Quinoa is a whole grain cooked over the stove like rice. As quinoa is a great source of fiber and protein, adding quinoa to your diet can be a great way to add extra nutrients. There are a number of ways to eat quinoa. You can eat quinoa on its own, add it to meals, mix it in with foods, and use it for baking.

Method 1 Making Meals with Quinoa.
1. Eat quinoa on its own. Quinoa is cooked over the stove and is usually ready in about 20 minutes. Quinoa has a mild, nutty flavor and can be eaten on its own with minimal flavoring as a snack or lunch. A bowl of quinoa is a little bland, but it can be a good option for a quick and filling meal.
As quinoa does not have a lot of flavor, a bowl of quinoa can be a great meal if you're feeling a little queasy.
2. Make a breakfast or lunch bowl with quinoa. Add quinoa to a bowl and then mix in other ingredients and spices. Quinoa served in a bowl with a fried egg, veggies, a little cheese, and some hot sauce can be a great breakfast bowl. You can add any combination of foods and spices you want to a bowl of quinoa, due to its mild flavor, and have a great and quick meal for breakfast or lunch.
If you're eating lunch on the go, a quinoa bowl is a great option. It is easy to pack a quinoa bowl in a Tupperware container the way you would pack a salad.
3. Stuff vegetables with quinoa. There are many stuffed vegetable recipes, such as stuffed peppers, that require stuffing vegetables with things like beans, rice, or meats. You can substitute cooked quinoa in these recipes if you have quinoa you need to use. Quinoa can add extra fiber and nutrients to a meal, especially when used over heavier stuffings like ground beef.
4. Eat quinoa for breakfast. If you usually eat something like oatmeal for breakfast, try substituting quinoa instead. Add a bit of maple syrup to your quinoa and some nuts for a quick breakfast on the go.
Leftover quinoa can also be used as a cereal. Add some quinoa to a bowl and mix in some fresh berries. Fill the bowl with milk for a quick, easy, and nutritious breakfast.
5. Make a pasta dish with quinoa. Noodles do not have as many nutrients as quinoa and tend to have more calories. Try substituting quinoa for noodles in a pasta recipe. Instead of making spaghetti with noodles, for example, mix your sauce, meat, and cheese into a bowl of quinoa. You will still get the same basic flavor, but without the empty carbs.

Method 2 Adding Quinoa to Other Foods
1. Add quinoa to a salad. If you're having a salad for lunch or dinner, mix a handful of leftover quinoa into your vegetables. This will add extra fiber and protein,making the meal more filling and nutritious.
Nuts are frequently used to add protein to a salad. While nuts are nutritious, they are high calorie. If you're trying to cut back on calories, substitute quinoa for nuts in your salad.
As quinoa has a mild flavor, it blends well with a variety of different dressings and flavor profiles.
2. Stir quinoa into chili. A hearty chili is a great meal if you want something quick and easy to reheat. To add extra fiber and nutrients to a chili dish, mix in some quinoa during the last 15 minutes of cooking time. About two cups is enough for a full batch of chili.
Remember, quinoa only has a mild flavor. You do not need to go overboard adding extra spices after throwing in your quinoa.
3. Use quinoa instead of breadcrumbs. For things like breaded chicken or pastas topped with breadcrumbs, breadcrumbs often add unnecessary extra calories without extra nutrients. Instead of breading chicken with breadcrumbs, bread it with cooked quinoa. You can still follow the recipe more or less the same, but swap out breadcrumbs for cooked quinoa.
4. Use quinoa in a smoothie. A smoothie can be a quick and healthy snack to have before or after a workout. However, smoothies are sometimes not filling. Adding extra protein to your smoothie can help you get full faster, so add some quinoa to your smoothie before blending it. Due to quinoa's mild flavor, it will not interfere with the existing ingredient's flavors.

Method 3 Baking with Quinoa.
1. Add quinoa to a quiche. Quinoa can add extra protein and antioxidants to a quiche. For every eight eggs you add to a quiche, you can add one cup of cooked quinoa. The next time you're baking a quiche, try adding quinoa to add nutrients to the dish.
2. Bake energy bars with quinoa. Combine two cups of quinoa with a cup of whole wheat flour. Then, add any mix-ins you want such as dried fruits, chocolate chips, or seeds. Add two cups of oats, one egg, and a teaspoon of baking soda. Form the batter into bars and bake at 375 degrees Fahrenheit for 20 minutes. This will make great energy bars to eat as a nutritious snack throughout the day.
3. Fold quinoa into a cake batter. If you want to add a little nutrition to cake, sprinkle some cooked quinoa into the batter and then mix it in. This will not interfere with your cake's flavor, but it will help slow down blood sugar spikes after eating a slice of cake.
Keep in mind, a cake is not a healthy option even with the addition of quinoa. It is still high in sugar and should only be eaten as a treat.

April 02, 2020