Two Sisters, One Kitchen

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

Edamame & Raspberry Oatmeal April 30, 2013

Jamie says: I couldn’t help but think of Christmas when I sat down to eat this one morning. Only a few months ’till Christmas (in July), right?

Edamame & Raspberry Oatmeal

Edamame & Raspberry Oatmeal

Red and green aren’t only for Christmas!

Red and green- complementary colors (and Christmas colors)

Red and green- complementary colors (and Christmas colors)

Think outside the [box] and try edamame with breakfast- on oatmeal!

Edamame for breakfast? Think outside the []

Edamame for breakfast? Think outside the []

P.S. The frozen raspberries and milk are perfect for cooling down the hot oats.

Edamame & Raspberry Oatmeal

Ingredients:

  • 1/2 cup old fashioned oats (Quaker)
  • 1 cup water
  • 1/4 cup raspberries, frozen (Publix)
  • 1/4 cup freeze dried salted edamame
  • 1/3 cup fat free milk and omega 3s (Smart Balance)

Directions:

  1. In a microwave-safe bowl, combine oats and water. Stir. Microwave for 2 1/2 to 3 minutes.
  2. Stir in raspberries. Top with edamame and milk. Enjoy!

Servings: 1

Nutrition note: This fiber-filled and protein-rich breakfast will help keep you full. The oats, raspberries, and edamame are the ingredients packed with fiber; and the edamame and milk are the source of protein.

 

Sweet Onion Soup April 27, 2013

Jamie says: To be quite honest, I wasn’t quite sure what I was going to make after I got done eating my shrimp cocktail the other night. All I knew was that it was going to involve kale and I had half a carton of chicken soup sitting in my fridge waiting ever-so-patiently to be enjoyed. I started with my kale and soup (the requirements) and saw an unfinished bottle of wine- that was going in, too I decided. There was some leftover cooked rice in the fridge because I love batch-cooking now-a-days… in the pot you go, rice! I chose onion because I didn’t feel like peeling garlic (I’m being brutally honest). My Mom taught me to put white beans with greens- so I grabbed a can from the pantry. And the extra virgin olive oil was for some good fat. Oh, and the cheese on top? Yes, that’s because cheese is awesome and there was an almost finished bag of that in the fridge, too. See how I cook sometimes? It’s not usually all planned out… but that’s the fun of it… to whip together something and say, ah, that’s delicious and I made it myself!

Sweet Onion Soup

Sweet Onion Soup

It’s like a lighter (but equally tasty) version of French onion soup!

It's like a lighter French onion soup!

It’s like a lighter French onion soup!

The moscato (sweet white wine) is the secret ingredient here. It makes the soup sweet.

What's the secret ingredient that makes this soup so special? Moscato!

What’s the secret ingredient that makes this soup so special? Moscato!

Sweet Onion Soup

Ingredients:

  • 1 cup light brown rice, pearl couscous, brown flaxseed, and black lentils (Rice Select Royal Blend with Flaxseed)
  • 2 cups water
  • 1/2 large sweet onion
  • one 15.8 oz can Great Northern beans (Bush’s Best)
  • 16 oz (half a 32 oz carton) 100% fat free 33% less sodium chicken broth (Swanson)
  • 8 0z (1/2 bag) kale (Glory Foods)
  • 1 cup moscato (wine)
  • 2 Tbsp extra virgin olive oil (Filippo Berio)
  • 1 cup shredded part-skim mozzarella cheese (Sargento Off the Block)

Directions:

  1. In a medium pot, add rice blend and water. Bring water to a boil, stir, reduce heat to medium-low, and cover with a lid and cook for 18 minutes. Remove from heat. (Rice can also be cooked ahead of time and refrigerated or frozen and defrosted). 
  2. Slice onion into thin slices and cut slices in half. Rinse and drain beans.
  3. In a medium-large pot on medium high heat, add chicken broth, kale, and white wine. Cook for 5 minutes. Add onion, beans, and rice. Cook for an additional 5 minutes or until onions are soft.
  4. Pour into bowls and top with shredded cheese. Enjoy!

Servings: 4

Serving suggestion: Serve with whole grain cracker/chips (like Rice Works Wild chips)

  • Nutrition note: Healthy substitutions and cooking techniques add up such as using whole grain rice, rinsing beans to reduce sodium, choosing a reduced sodium chicken broth, and using a part-skim cheese.
 

Peanut Sesame Ginger Slaw April 22, 2013

Jamie says: Yesterday was the day- I hosted my Pool Party Benefit Dinner for the March of Dimes! It was awesome!

Seventeen friends came out for some food, fun, and music. It was a nice group with friends from work, running club, high school, college, my apartment complex, and beyond.

Together, we raised $310 for the March of Dimes. With family donations, I am now at a total of $380!

If anyone feels the call to donate, I’m happily accepting donations at my site is: http://www.marchforbabies.org/msjamiecs

Thank you for your support. 🙂

Peanut Sesame Ginger Slaw

Peanut Sesame Ginger Slaw

Friends graciously brought dishes to share. I made slow-cooked BBQ pork, whole grain brown rice, cumin cilantro black beans, and- my favorite- a new Peanut Sesame Ginger Slaw! I also bought Publix Bakery onion dinner rolls and Publix Bakery 100% whole wheat mountain bread.

Perfect for a picnic- or a party!

Perfect for a picnic- or a party!

The community came together to contribute items, too.

Sweet, salty, and crunchy...mmmm

Sweet, salty, and crunchy…mmmm

The ginger slaw was wicked good. It was so flavorful with that sweet and salty combo and had lots of crunch!

Refreshing and colorful

Refreshing and colorful

Peanut Sesame Ginger Slaw

Ingredients:

  • 5 scallions (green onions)
  • 6 coconut date rolls (Bard Valley Natural Delights- Publix produce section)
  • 16 oz (1 bag) coleslaw- green cabbage, carrots, and red cabbage (Publix)
  • 12 fl oz (1 bottle) ginger dressing (Naturally Fresh- Publix refrigerated produce section)
  • 2 Tbsp roasted sesame seeds (Advanced Fresh Concepts- by sushi)
  • 1/3 cup lightly salted cocktail peanuts (Planters)

Directions:

  1. Use kitchen shears to chop scallions. Cut dates into small pieces.
  2. Pour coleslaw in a large bowl along with chopped scallions and dates, ginger dressing, sesame seeds, and peanuts. Toss to mix. Enjoy!

Servings: 12

  • Nutrition note: Do you know why this dish is an excellent source of vitamin A? It’s because the ginger dressing and coleslaw are both made with carrots, an excellent source of vitamin A in form of beta carotene!
 

Black Bean Burgers with Creamy Garlic Yogurt Sauce, Kale Chips ‘n’ Roasted Potatoes April 8, 2013

Jamie says: I loved loved loved having my sister in town this weekend!

We had so much fun together. We went to the Tea Room for tea and lunch, lounged by the pool, went shopping at the mall, dined at Sumatra Bistro for dinner, went to the Jeremy Rosado concert, went on a coffee walk, partook in Catholic mass at the Italian Club in Ybor, enjoyed grape stomping and delicious food (can you say amazing pizza and gelato reminiscent of Italy?) at the Italian Festival, went to Publix for groceries like old times, took a Body Flow class at the gym, and cooked dinner together… Whew! We ate well and had fun. Things haven’t changed…We know how to pack in a fun weekend!

Black Bean Burger with Creamy Garlic Yogurt Sauce, Kale Chips 'n' Roasted Potatoes

Black Bean Burger with Creamy Garlic Yogurt Sauce, Kale Chips ‘n’ Roasted Potatoes

We cooked a Sunday meal together like when we lived in Gainesville.

Beautiful, vibrant colors- naturally

Beautiful, vibrant colors- naturally

We had fun coming up with the recipe. It was beautifully tasty.

Meet your meatless burger

Meet your meatless burger

The burger was tender and moist. The creamy garlic yogurt sauce, kale chips, and flatbread added the flavor.

Big flavor

Big flavor

Black Bean Burger with Creamy Garlic Yogurt Sauce, Kale Chips ‘n’ Roasted Potatoes

Ingredients:

  • 1/2 lb black beans, dry (Publix)
  • 7 cups water, divided
  • 6 cloves fresh garlic
  • 1/4 cup plus 1 tsp extra virgin olive oil, divided
  • 6 broiler onions, divided
  • 3 Tbsp fresh herbs- basil, oregano, parsley
  • 8 cups chopped kale (Glory Foods), divided
  • 1/3 cup sun dried tomatoes, julienne cut (California Sun Dry)
  • 10 black olives (Lindsay Naturals)
  • dash sea salt
  • dash freshly ground pepper
  • 20 small multi colored potatoes
  • 1 tsp dried parsley
  • 6 oz container non fat (0%) plain Greek yogurt (Chobani)
  • 2 Tbsp ketchup, 100% natural (Hunts)
  • 1 large yellow tomato (from my Aunt Angi and Uncle Rick’s garden)
  • 5 pieces Artisan flatbread, 5 grain flax (Flatout Foldit)

Directions:

  1. In a large pot with a lid on top, soak beans in 4 cups water for 8 hours. Drain and discard water. Add 3 cups fresh water and bring to a boil on high heat. Reduce heat to medium-low; add lid and tilt it; and simmer for 55 minutes. Drain and discard water.
  2. Mince garlic. Place 1 tsp extra virgin olive oil in a large pan on medium heat to brown (about 4 minutes).
  3. Slice onions. Set the slices from 2 of the 6 onions aside to use as a topping for the burgers.
  4. Place beans in a food processor along with 1/2 of the browned minced garlic, slices from 4 of the onions, fresh herbs, 2 cups chopped raw kale, sun dried tomatoes, black olives, sea salt, and freshly ground pepper.
  5. Make Parsley Potatoes- Preheat oven to 350°F. Cut potatoes into fourths. Place on a baking sheet and drizzle with 1 1/2 Tbsp extra virgin olive oil. Sprinkle with parsley, sea salt, and freshly ground pepper. Toss to coat. Spread evenly on baking sheet. Bake 35 minutes.
  6. Make Kale Chips- In a baking dish, mix remaining kale with 1 1/2 Tbsp extra virgin olive oil, sea salt, and freshly ground pepper. Bake 30 minutes at 350°F.
  7. Make Creamy Garlic Sauce- Pour Greek yogurt, ketchup, and remaining minced garlic in a small bowl and stir to combine.
  8. Pour 1 Tbsp extra virgin olive oil in the garlic pan. Place on medium heat. Form ground black bean puree into 5 patties and place in extra virgin olive oil on pan. Lightly brown for about 2 minutes. Flip. Place lid on top and heat an additional 2 minutes or until warm.
  9. Slice tomatoes.
  10. Assemble meal- Place flatbread on plate. Top flatbread with kale chips, black bean burger, garlic yogurt sauce, remaining sliced onion, and tomato. Serve parsley potatoes on the side. Enjoy!

Servings: 5

  • Nutrition note: This meal is loaded with fiber from the black beans and the Flatout Foldit wrap. By boiling your own beans, you can use less sodium than canned beans.
 

Hearty Rosemary Corn Muffins April 2, 2013

Jamie says: I was craving Bourbon Pork Chili and wanted a nice corn muffin to go along with it. So I got out some recipes and got cookin’!

Hearty Rosemary Corn Muffins

Hearty Rosemary Corn Muffins

They went perfectly with the chili. I broke it up and let it sop up the broth in the chili.

Perfect for my Bourbon Pork Chili

Perfect for my Bourbon Pork Chili

These dense muffins are free of trans fats (unlike most corn muffin mixes).

Trans fat free :)

Trans fat free 🙂

Corn muffins made hearty and healthy!

These muffins have a nutrient boost

These muffins have a nutrient boost

Hearty Rosemary Corn Muffins

Ingredients:

  • no stick cooking spray (PAM)
  • 2 cups yellow corn meal (whole grain, if available)
  • 2 tsp baking powder
  • 1 large egg (Eggland’s Best)
  • 2 tsp white vinegar (Publix)
  • 3/4 cup, 3 Tbsp, 1 tsp fat free milk (Publix)
  • 1 tsp baking soda (Arm & Hammer)
  • dash salt
  • 2 packets (13 g) milled (ground) flax seed (Hodgson Mill’s Travel Flax)
  • 1/3 cup honey crunch wheat germ (Kretschmer)
  • 4 oz (1 portioned container) unsweetened, organic apple sauce (Publix Greenwise)
  • 2 Tbsp trans fat free original buttery spread (Smart Balance)
  • 1/2 tsp ground rosemary (Spice Island)

Directions:

  1. Preheat oven to 400°F. Coat cupcake tin with no stick cooking spray.
  2. Add ingredients to a large bowl. Mix well with beaters on low speed until combined.
  3. Pour into cupcake tins. Sprinkle tops of corn muffins with rosemary, if desired. Bake for 18 minutes or until cooked throughout. Enjoy!

Yield: 10 muffins

  • Nutrition note: Make your own corn muffins to avoid the partially hydrogenated oils that are found in many packaged corn muffin mixes. The flax seeds, wheat germ, apple sauce, and buttery spread are healthy baking mix-ins/substitutions.