Wednesday, June 18, 2014

Our Healthy Father's Day Menu and Recipes

The menu

Crock pot French dip sandwiches
Cabbage apple salad
Watermelon
Strawberry lemonade with stevia

We doubled the recipes below because we have a big family and we like leftovers!

Happy Father's Day to Mike (far right) and Austin (third from left)!


Crock pot French Dip Sandwiches



One 3-4 pound roast
3 cups water
3 Tablespoons onion powder 
3 Tablespoons beef bouillon (I buy the bouillon below at Costco)
Rolls, cut in half (of course whole grain rolls would be even healthier)

Place everything except rolls into crock pot. Cook 5 hours on high. Before serving, slightly shred or cut the beef so it's easy to fit onto the rolls. Serve with rolls. Serve the juice in small bowls as au juice. Taste it first to see if it needs more onion powder or bouillon or salt. 




Cabbage Apple Salad 


1/4 head green cabbage
1/4 head purple cabbage 
2 apples, diced  
1/2 cup diced celery 
2/3 cup raisins 
Dressing: 
1/2 cup healthy mayonnaise (we use Veganaise)
1 1/2 Tablespoons fresh lemon juice 
1 Tablespoon honey 
1 teaspoon salt 

First soak the raisins in a dish of hot water to make them plump and juicy. Chop the veggies and apples. In a small bowl mix the dressing ingredients together. Drain the raisins. Combine all ingredients with dressing in a large bowl. This salad is even better the next day. The purple cabbage turns the dressing a bright pink color!



Watermelon 




Here's a fun way to cut a watermelon into cubes. My brother Ted taught me this on our summer vacation. He happens to be running a big race in Alaska this week. Thanks Ted!

1. Cut a watermelon into quarters lengthwise. 
2. Cut slices lengthwise into each quarter from one side, and then from the other side. 


3. Cut slices width-wise down to the rind.



4. Now you're ready to pour the cubes of melon into a serving bowl! 


Strawberry Lemonade with Stevia

Inspired by Cafe Rio! This is the yummiest, healthiest drink you'll ever find at a restaurant. I'm not gonna tell you how many refills I had while my dear friend, Jonell from Oregon, and I visited on the patio of Cafe Rio recently, all afternoon. Not gonna tell. I found the recipe here.




2 cups fresh strawberries (we picked ours from the garden and mixed in a few raspberries and blackberries) 
2 cups fresh lemon juice (about 8 lemons, be sure to remove seeds)
1 1/2 cups Stevia in the Raw (I'm sure you could use plain liquid or powdered stevia instead...experiment to see how much) 
12 cups water

Clean and stem the berries. In a blender pour in strawberries, stevia, and lemon juice. Pulse if you want the drink with little chunks of berries. (Or if you don't like chunks, blend until smooth and then strain out the seeds.) Me, I like pulp and little chunks of berry...yummo! Serve over ice. 
  


One thing I love is leftovers! 

Because I don't have to cook the next day.  And if I'm extra lucky, I have ingredients ready to quickly make even one more meal. Like this one. 

Easy Beef Stew  



This recipe is doubled as listed and makes a big pot of stew.  

3 (12 oz.) cans beef from Costco, including broth (or chop up leftover roast) 
10 cups water 
10 medium potatoes, cubed 
10 carrots, sliced
1/3 cup onion powder (or if you'd rather saute some fresh ones, use about 3)
1/3 cup beef bouillon (use the kind above)
1/2 cup whole wheat flour mixed with 1/2 cup cold water into a paste (or brown rice flour if you're eating gluten-free)
3 cups frozen peas (I used beans this time) 
salt and pepper to taste 

Start the water heating up to a boil while you wash and cut the potatoes and carrots. Add everything to the water except flour mixture and peas. When you add the canned beef, shred it with your fingers. Once the soup is boiling, slowly stir in the flour mixture. After a few minutes it will thicken the stew. Cook about 15 minutes, or until carrots and potatoes are tender. Then add peas and cook about 5 more minutes. Add salt and pepper to taste. Mmmm... comfort food. 


Sliced veggies in the fridge make it easy to eat healthy. 




When I slice veggies for a recipe I like to cut up the rest of the cabbage or celery or carrots or cauliflower, because tomorrow when family members are hungry, this is fast food at its healthiest! Often I place a plate of veggies on the table or counter while I'm cooking dinner for the kids to munch on. They're really hungry before dinner so they eat their veggies right up! You could also make several salads for lunch the next few days.

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