Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Peanut Butter and Blueberry Jam Open-Faced Sandwiches April 26, 2011

Peanut Butter and Blueberry Jam Open-Faced Sandwiches

Jamie says: Make PB & J something special.

Peanut Butter and Blueberry Jam Open-Faced Sandwiches

Ingredients:

  • 1/8 loaf multi-grain/ whole grain artisan bread (La Brea Bakery, from Costco)
  • 2 Tbsp organic creamy peanut butter (Smucker’s)
  • 3 Tbsp blueberry spreadable fruit (Polaner All Fruit with Fiber)

Directions:

  1. Slice bread.  On each slice, spread peanut butter and then spreadable fruit.  Serves: 1.  Enjoy!

The taste of the peanut butter and blueberry jam really stand out without the extra slice of bread on top.  The sandwich goes great with a cold glass of milk.

  • Nutrition note:  Most peanut butters have trans-fats (hydrogenated or partially hydrogenated oils).  I’ve found that the peanut butters you have to stir don’t have trans fats, but always read the ingredients label to say away from those bad guys. 
 

Almond Milk Oatmeal with Fruit Salad April 24, 2011

Almond Milk Oatmeal with Fruit Salad

Jamie says:  Happy Easter, everyone!  It’s a beautiful day, and it’s great to be home with my family for the weekend.  I love all the holiday traditions.  Yesterday was bunny bread-baking in the afternoon and dinner, egg-dyeing, and cupcake decorating in the evening (cupcake decorating has taken the spotlight, the eggs are getting a little jealous).  Today brings Easter mass, brunch at my aunt’s, and dinner at Grandma’s. 

Almond Milk Oatmeal with Fruit Salad

Ingredients:

  • 1/2 cup oatmeal
  • 1 cup water
  • 1 1/2 cups fruit salad (strawberries, pineapple, grapes, mango, cantaloupe, honeydew melon)
  • 1/4 cup almond milk (Silk Pure Almond)

Directions:

  1. Pour oatmeal in a microwavable bowl.  Add water.  Microwave for 3 minutes.  Stir.
  2. Cut large pieces of fruit.  Add to cooked oatmeal.  Add a generous splash of almond milk.  Serves: 1.  Enjoy!

I wasn’t sure how I would like some of those fruits in my oatmeal, but I was pleasantly surprised.  I liked the variety in flavor, texture, and moisture.  No need to add sugar; the fruit adds natural sweetness.  The fruit goes nicely with the nutty flavor of the almond milk.

  • Nutrition note:  On holidays when you know you’ll be eating a little more rich food, enjoy a healthy breakfast.  It will help you control your intake of the tasty but not so healthy foods you will later encounter.
 

Almond Butter & Cocoa Banana Wrap April 19, 2011

Almond Butter & Cocoa Banana Wrap

Jamie says:  I felt like switching it up a little bit, so I bought almond butter instead of peanut butter at the grocery store last week.  Almond butter tastes somewhat similar to peanut butter, but it has a more nutty flavor.  I’ve really been enjoying it, especially when it’s paired with chocolate.  Then again, there’s not too much that would not be good in the presence of chocolate…

Almond Butter & Cocoa Banana Wrap

Ingredients:

  • 1 Smart & Delicious large whole wheat tortilla
  • 2 Tbsp almond butter
  • 1 large banana
  • 1 tsp Hershey’s natural unsweetened cocoa

Directions:

  1. Spread almond butter on opposite sides of tortilla (so it will stick together when you roll it up).
  2. Slice banana (but keep slices together). Place banana (sliced) in wrap. 
  3. Sprinkle banana with cocoa.  Roll wrap.  Serves: 1.  Enjoy! 

The Almond Butter & Cocoa Banana Wrap goes great with a glass of skim milk.  The taste?  Think chocolate peanut butter cup meets peanut butter and banana sandwich.

  • Nutrition note:  Surprisingly, Hershey’s natural unsweetened cocoa actually has more antioxidants than Hershey’s special dark 100% cocoa.  Reading food labels can teach even a dietetics student a lot.
 

Turkey Veggie Wrap April 18, 2011

Turkey Veggie Wrap

Jamie says:  This wrap is big.  Actually, it’s huge.  But it’s low in calories, big on flavor, and helps you get in a lot of those veggies you need for the day.   

 
Turkey Veggie Wrap
 
Ingredients:
  • 1 Smart & Delicious large whole wheat tortilla
  • 2 Tbsp Publix Deli greek kalamata hummus
  • 1/2 cup alfalfa sprouts
  • 1/4 cucumber
  • 2 slices tomato
  • 1 slice green bell pepper
  • 1 slice onion
  • 3/4 cup Green Line Quick & Easy fresh green beans, trimmed & washed
  • 1/4 cup Archer Farms (Target brand) corn, black bean & roasted pepper salsa
  • 1/8 lb Boar’s Head pastrami seasoned turkey

Directions:

  1. Spread hummus on edges of opposite sides of tortilla (so it will stick together when you roll it up). 
  2. Place alfalfa sprouts down the middle of the wrap. 
  3. Wash and chop cucumber, tomato, green bell pepper, and onion.  Place on top of alfalfa sprouts.  Top with green beans.
  4. Spoon salsa on top of veggies.  Cover with slices of turkey.
  5. Roll wrap and wrap tight with aluminum foil.  Peel 2 inch layers of aluminum foil off to eat wrap.  Serves: 1.  Enjoy!

It’s like a salad in a wrap!  The salsa, hummus, and variety of veggies add a lot of flavor.  It has a nice crunch, too.

  • Nutrition note:  Sneak veggies in when you can.  Most people don’t eat enough of them.  Add them to pizza, bring them as snacks, or pile them high on your Turkey Veggie Wrap.  Additionally, the Smart & Delicious wraps are really big but they are low in calories (80 calories), low in fat (3 g), high in  fiber (48% of the daily value), have no trans fats, and are a good source of protein (8 grams). 
 

Strawberry Pomegranate Oatmeal April 16, 2011

Strawberry Pomegranate Oatmeal

Jamie says:  Most of the time, when oatmeal is red (or blue or green, etc) it’s because the packet of oatmeal contains food dye.  Not with my Strawberry Pomegranate Oatmeal, though.  Give your oatmeal some color (and a boost of protein) with Teras Whey Pomegranate Cranberry Goat Whey Protein powder.  The red color comes from red beets, not red 40.

Strawberry Pomegranate Oatmeal

Ingredients:

  • 1/2 cup Quaker Old Fashioned Oats
  • 1 cup water
  • 1/2 packet (0.5 oz) Teras Whey Pomegranate Cranberry Goat Whey Protein powder
  • 4 large strawberries
  • 1/4 cup skim (fat free) milk

Directions:

  1. Pour oats and water into a microwavable bowl.  Stir.  Microwave on high for 3 minutes.  Meanwhile, slice strawberries.
  2. Stir protein powder into oats; mix well. 
  3. Top with strawberries and milk.  Serves: 1.  Enjoy!

The hint of goat milk taste provides a slightly smokey and savory flavor that nicely complements the sweetness of the strawberries. 

  • Nutrition note:  This breakfast contains ~19 grams of protein per serving, a good amount for a breakfast.  Protein is not only important for muscles.  It is also helpful in providing satiety (keeping you feeling full longer).  Additionally, enzymes that are important for metabolism are proteins and your hair and skin are made of protein.
 

Olive-Dijon Chicken and Cauliflower with Red Peppers April 12, 2011

Filed under: Dinner,Kathryn,Search by Chef,What's Cookin' — J & K @ 7:09 pm

Olive-Dijon Chicken and Cauliflower with Red Peppers

Kathryn says: I was in the mood for a salty dinner, so I brought out the capers and olives. I threw them on some chicken and added garlic and mustard for a flavor-packed main dish.  Olive oil and red peppers are promising additions to any vegetable, so I mixed them in with the notoriously bland cauliflower and it soaked the flavor right up. Baking it gave it a soft, yet crispy texture. Jamie and I loved it.

Dijon-Olive Chicken

Serves: 2

Ingredients:

  • 2 chicken breasts
  • 2 tsp. Dijon mustard
  • 10 black olives
  • 2 cloves garlic
  • 1 tsp. capers

Directions:

  1. Preheat the oven to 400 degrees.
  2. Rinse the chicken and place it on a baking sheet.
  3. Spread 1 tsp. Dijon mustard onto each chicken breast.
  4. Chop up the olives and place them on the chicken.
  5. Slice the garlic and sprinkle it on the chicken.
  6. Sprinkle capers onto chicken.
  7. Bake at 400 degrees for about 30 minutes, until chicken is cooked.

Cauliflower with Red Peppers

Serves: 2

Ingredients:

  • 1/2  head of cauliflower
  • 1/2 jar of red peppers
  • 3 tbs. olive oil
  • sea salt to taste
  • pepper to taste

Directions:

  1. Preheat the oven to 400 degrees.
  2. Wash the cauliflower. Chop it into bite-size pieces and place it in a Pyrex baking dish.
  3. Cut the red peppers into bite-size pieces. Toss them into the pan.
  4. Add the olive oil, salt and pepper, and mix everything together.
  5. Bake at 400 degrees for about 30 minutes, until cauliflower is soft and starts to get crispy.
We also shared this recipe on The Independent Florida Alligator’s Web site.