You Rock Joy Bauer

All photos and recipes courtesy of Joy Bauer

Nowadays, I must snack more mindfully because I don’t want to weigh 300 pounds. To a certain extent, I’ve always been a healthy eater, never fasting and never starving myself with unhealthy, unbalanced diets, but when I was younger, I could get away with eating more calories. Not anymore. Yet, one thing remains the same: I will not starve myself!

Today I was very impressed watching nutritionist, Joy Bauer (whose recipes I often like), prepare 3 snacks on The Today Show. She lightened up tasty treats you could make for family or party guests, using healthy ingredients with a good dose of protein. I’ll post Joy’s recipes below, i.e., on my electronic recipe box (with a link back to her) so Savvy Shoppers and savvy eaters (including me) can for sure find them time and again. (I never know what will disappear from the internet):

In general, I don’t like chicken on my pizza, but this recipe is really barbecue chicken on pizza crust. I'll use a combination of mozzarella and extra-sharp cheddar. Joy’s original recipe follows:

Barbecue Chicken Pizza -recipe #1

INGREDIENTS

Dough

¼ cup whole wheat flour, white-whole wheat flour, or 1:1 gluten-free flour½ teaspoon baking powder
¼ teaspoon garlic powder
¼ teaspoon ground cumin
Pinch kosher salt
¼ cup nonfat Greek yogurt

Toppings:

2 tablespoons BBQ sauce**¼ cup packed shredded chicken mixed with 1 to 2 tablespoons BBQ sauce
A few thin slices of red onion
2 to 4 tablespoon 2% shredded sharp cheddar or Mexican blend cheeseOptional chopped cilantro and hot sauce for garnish

INGREDIENT DETAILS TO KNOW 

*Pour off liquid before measuring**For gluten-free, choose a gluten-free brand of BBQ sauce.

INSTRUCTIONS

 

1) Preheat oven to 450º degrees. Mist a baking sheet with oil spray and set aside.

2) In a small bowl, add the flour, baking powder, and seasonings. Mix to combine everything. Add the yogurt and stir until you have a crumbled mixture.

3) Using your hands, press and fold the flour into the yogurt until all of the pieces come together to form an elastic dough. While at first the dough will be fussy and crumbly, after about a minute of pressing and folding it will come together. Form one ball about the size of a baseball.

4) Place the ball on the prepared baking sheet and flatten with your palm. Roll it out into a thin circle using a rolling pin or a soup can until it has about a 7-inch diameter. Your shape can be somewhat artisanal or you can make it perfectly circular by pinching the outside perimeters with your fingers.

5) Place in oven on the middle rack for 8 minutes. Remove from the oven and add the BBQ sauce on the crust and spread it out evenly. Add the saucy chicken, red onion slices, and sprinkle on the cheese.

6) Place back in the oven for another 5 to 8 minutes until the cheese is melty and the crust is crispy and browned around the edges. Garnish with optional chopped cilantro.

Mini Corn Dog Muffins - recipe #2

INGREDIENTS

1 cup white whole-wheat flour, or all-purpose flour*
1 cup yellow cornmeal
1½ teaspoons kosher salt1 (15-ounce) can sweet corn, drained (or 1½ cups frozen corn, thawed)
3 tablespoons butter, melted
2 large eggs, lightly beaten
1 cup nonfat or low-fat vanilla yogurt
¼ cup honey
2 tablespoons milk or water
8 pre-cooked chicken or turkey sausages, each cut into 5 pieces (about 40 pieces total)

Optional Toppings and Dips: Honey, hot honey, ketchup, mustard, BBQ sauce

INGREDIENT DETAILS TO KNOW

* For a gluten-free version, use a 1:1 gluten-free flour blend in place of the white whole-wheat flour.If you’re making these gluten-free, double-check that your sausage brand is gluten-free too.

INSTRUCTIONS

1) Preheat the oven and prep the pans. Preheat the oven to 375°F. Lightly coat two mini muffin tins with nonstick cooking spray.

2) Mix the dry ingredients. In a large mixing bowl, whisk together the flour, cornmeal, baking powder, and salt until evenly combined.

3) Add the wet ingredients. Add the corn, melted butter, eggs, yogurt, honey, and milk or water. Stir until everything is combined and the batter is smooth. Be careful not to overmix—the batter should be thick and scoopable.

4) Fill the muffin cups. Spoon about 1 heaping tablespoon of batter into each mini muffin cup. Press one sausage piece into the center of each cup, gently pushing it down so the batter rises around it and partially covers the sides.

5) Bake and serve. Bake for 14 to 16 minutes, or until the tops are lightly golden and the cornbread is set. Let the muffins cool in the pan for a few minutes, then carefully remove them. Serve warm with honey, hot honey, ketchup, mustard, or BBQ sauce.

Caramelized Onion Dip - recipe #3

INGREDIENTS

2 tablespoons olive oil

3 medium onions, thinly sliced (~6 cups worth)

1 teaspoon kosher salt, divided
1 cup lite sour cream, or nonfat or 2% Greek yogurt

½ teaspoon Worcestershire sauce

¼ teaspoon ground black pepper

INGREDIENT DETAILS TO KNOW 

*You can use nonfat or 2% plain Greek yogurt or light sour cream. Pour off any liquid that may have settled on top of the container before measuring. You can also half the sour cream or yogurt with light mayo.

INSTRUCTIONS

1) Add the oil to a large skillet and warm over medium heat. Add the onions with ½ tsp salt. Allow them to cook, stirring often, for about 60 minutes, until they’re nicely browned and fragrant. If the onions start to burn, lower the heat to low. 

2) Also, if the onions become too dry at any point, add a tablespoon of water to the pan. The onions will reduce in size to yield about 1 cup when they’re caramelized.

3) When the onions are done cooking, let them slightly cool. Lay them on a cutting board and chop into tiny pieces. Alternatively, you can use a pair of kitchen scissors and snip them into small pieces right in the skillet.

4) In a mixing bowl, blend the sour cream, remaining salt, pepper, and Worcestershire sauce. Mix in the onions. Taste and season with extra salt, pepper and minced herbs. 

5) Leftovers will keep in the fridge for up to 3 days. If it becomes thicker than you’d like, simply mix in a few extra tablespoons of yogurt or sour cream.

NOTES

• Caramelizing such a large amount of onions in one pan will take some time, about 60 minutes over medium heat. While a smaller amount of onions (just one or two) will caramelize more quickly, you’ll need this full amount for the addictive, onion-y flavor. Trust me on this. Use the largest and widest skillet you have on hand. Once your onions get started, I suggest putting on some great music and multitasking while they cook; you can dance, tend to other food items that need prepping, or catch up on a juicy episode of whatever you’re currently watching. You’ll need to stir them occasionally, so don’t stray too far from the kitchen!

• You can opt to caramelize the onions ahead of time and store in an air-tight container for up to 3 days or freeze them for up to 3 months.

• I use 3 medium yellow onions (~6 cups worth of slices), which will cook all the way down to just about 1 cup, if you can believe. You can use any onion but I recommend using yellow or sweet onions.

• If using nonfat Greek yogurt instead of sour cream, 2 tablespoons provide about 35 calories, 2g fat, and 2g protein.

🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽🍴🍅🍴🧅🍴🌽

Even as a teenager, I skipped dips as empty calories, empty nutrition. With Joy’s low-fat, protein-dense onion dip using Greek yogurt, I get to experience what I missed! If you make all 3 snacks for a gathering, you’ve got meat, whole grains, and vegetables. Pour a glass of wine and add strawberries and blueberries for dessert. That’s a complete meal in my book! Hat’s off to Joy Bauer!👏

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Common Purslane Is A Perennial Superfood Plant

Wow, I learn something new every day! I’m a city girl, and don’t know much about botany. Outside of well-known plants, I’m clueless. I did not know the following existed until last week! Here’s what I learned ...

Common purslane (Portulaca oleracea) is exceptionally easy to grow and naturalized all over the world. It’s very adaptable in all climates, though it thrives in warm, sunny, and dry conditions. Somewhat invasive, it is a highly resilient, drought-tolerant succulent that grows as a weed in nearly all soils, preferring well-drained, sunny spots. It is a summer annual in cooler zones and a perennial in warm climates.

If you’re as ignorant as I am, you might be tempted to remove it from your backyard or cracks in your concrete and toss it into the garbage, but no, you shouldn’t! Here’s why:

Common purslane is a nutrient-dense superfood. It is packed with omega-3 fatty acids (the highest amount of any land-based plant), along with high levels of vitamins A, C, and E and minerals like magnesium, calcium, iron, and potassium.

Its high levels of Omega-3 fatty acids reduce inflammation in the body, the risk of strokes, and support a healthy heart. Its high content of antioxidants supports immunity and skin health. Its mineral richness supports bone health and regulates blood pressure. The plant also contains small amounts of vitamins B1, B2, B3, folate, copper, and phosphorus. This nutrient-dense powerhouse is low in calories at 16 calories per 100 grams. Studies indicate it also helps reduce insulin and blood sugar.

Purslane is a tasty weed that is categorized as a leafy green vegetable. It has a slightly salty and tart taste, and just like spinach or watercress, you can toss it in salads or on sandwiches. Mix it into grilled vegetables or add to stews.

Calorie for calorie, purslane is one of the most nutrient-dense foods on earth! It may look like a weed, but looks are deceiving! Now that I know what a common purslane is, I want to grow some in a flower pot. I’m curious to taste it. How about you?

One note of caution: If you find purslane in your neighborhood, be sure it hasn’t been sprayed with chemicals before eating it.

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Greek Yogurt Reese’s Cups

Both photos: Instagram here

I've been making my own version of Reese’s Peanut Butter Cups for years, sometimes for Christmas. I have never actually made cups, but I spread my mixture of peanut butter, eggs, and sugar onto a cookie sheet, bake it, top it with a melted block of chocolate, and then cut it into squares to eat. Delicious, here’s that recipe. 

There’s an entirely new recipe floating around the internet that I recently tried. Per serving, it has more grams of protein, no sugar or eggs, requires no baking, so it's faster and easier to make ... the reason I wanted to try it. There are too many uploads of the recipe to know who originated it ... and I tweaked the ingredients myself to improve it. Many of the posters use powdered peanut butter and protein powder, which I do not stock. A few add maple syrup. I think it's tasty without additional sweeteners. Another change I make is adding a tad of milk to the melted chocolate because after the chocolate melts, it re-hardens during the refrigeration stage, and you don’t get an even amount of chocolate with each bite. Making a chocolate ganache spreads more evenly and maintains its consistency as a chocolate topping. So the following is my version of the recipe, which is ultra satisfying:

Greek Yogurt Reese’s Cups

Ingredients:

2 cups of plain Greek yogurt

4 tablespoons of crunchy peanut butter

1/4 cup of dark chocolate chips (or any chocolate you have)

1 tablespoon of milk, then add drops if needed

Optional: Sugar, dark bown sugar, honey, or maple syrup to taste. I omitted the sweetener.

Directions:

1) Soften the peanut butter in a microwave, then stir the Greek yogurt into it. If you buy peanut butter powder and/or protein powder, feel free to use them, but the recipe also works with just peanut butter. Add sweetner if using it. Pour into 2 dessert dishes.

2) In a separate bowl, combine your chocolate and milk and toss into a microwave to melt, then stir to make a ganache and spread over your 1st yogurt peanut butter mixture.

3) Refrigerate for 30 minutes or longer. Makes two 1-cup servings.

This recipe is good for eating a healthy sweet as a lunch, which is how I ate it. There are days I don’t want a lot of lunch or a fussy lunch with a lot of cleanup, so this recipe is a keeper. Try it too if you wish!

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Meet Your New Friends: Legumes

Breakfast Oatmeal Carrot Apple Cake

We violated this cake before I knew I’d post a photo of it.

I tweaked a recipe for a (no fat, no flour, no sugar) healthy cake because had I not done so, it would have been a big, uneditable glob of gooey mess. There is no way you can make a fluffy cake with just fruit, applesauce, and oatmeal. Oatmeal will always be chewy, and not in a good way, if you transform it from cereal to cake! Moreover, cake is not good with zero sweetness. Still, I was intrigued by the recipe. Life is not always an either-or situation! Sometimes you can eat a no-compromise, full-out, high-calorie cake, and at other times you might choose to eat a little healthier. IMHO, you’ll want a real carrot cake when hosting dinner guests; to satisfy a dessert craving, or on your birthday ... and the following Oatmeal Carrot Apple Cake for a Sunday breakfast:

Breakfast Oatmeal Carrot Apple Cake

oatmeal flakes, 2 cups ground in a food processor (Grinding makes oatmeal finer and less chewy because it absorbs more moisture.)

1 cup unbleached all-purpose flour

1/4 cup sugar

1 teaspoon baking soda

3 eggs

1 teaspoon lemon juice (Lemon juice, vinegar, or buttermilk are 3 ingredients that causes baking soda to rise.)

1 cup applesauce

1 cup milk

2 small apples, shredded (about 1 cup)

1 cup carrots, shredded

1/2 cup walnuts

1/4 cup raisins (I add to keep a sheet cake moist for extra days.)

1 teaspoon of vanilla extract

1 teaspoon of pumpkin spice (or the equivalent of cinnamon, nutmeg, ginger, cloves and allspice)

Butter to grease the baking pan.

Directions:

1) Mix all ingredients in a mixing bowl, one by one. I stirred with a fork.

2) Thickly butter a 9” by 9”  square baking pan. There’s no other fat in the cake!

3) Pour and spread the cake batter, then pop it into a preheated 350 degree F oven. Bake for about 30 minutes.

4) Remove the cake from the oven and let it cool for about 10 minutes before removing it from the pan.

Low-Fat Cream Cheese Frosting

Ingredients

4 ounces (1/2 package) cream cheese

About 2 cups (or more) of powdered sugar

1 teaspoon vanilla extract

Directions:

1) Mix and keep adding powdered sugar until you get the desired thickness.

2) Spread on top of the cake.

So what did I add to the Facebook recipe?: Flour, sugar, milk, lemon juice (your cake won’t rise without it), raisins, butter for the pan, and a low-fat cream cheese frosting. Whoever posted the original recipe did not make the cake. If they had, they wouldn’t have ended up with cake! You don’t have to be a professional baker to know it.

What motivated me to make this recipe was ... I had all the ingredients in my pantry, and a bowl of oatmeal didn't sound all that appealing. This is how my senior mom and I are eating our oatmeal this Sunday morning. A close enough 2nd to real full-fat carrot cake to be tasty. Good texture like carrot cake. Breakfast oatmeal, our way!

I’ll leave 2 links below for traditional and flakier carrot cakes to eat, not for breakfast but as dessert.🥕

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Milk Street’s Stir-Fried Cumin Tofu

Photo: Milk Street

Take a look at what I’m making for dinner tonight! Often, I have a packaged block of tofu in my refrigerator. It’s a no-fuss protein that rarely spoils, and usually I toss cubes of it into my sesame noodles to make the dish more substantial. Tofu makes quick meals in less than 30 minutes!

So how thrilling to come across another fast meal that uses totu! Cumin is a strong spice, but when used in the right amount, it’s super tasty. I love cumin on roasted carrots, among other foods. In this dish, we’ll use cumin and red pepper flakes to spice what is, on its own, flavorless tofu.

The recipe featured on a 2022 episode of Milk Street was shared with Katu here. Check out both websites. I love watching Milk Street episodes. For our convenience, I’ll also put the recipe below. If only linking, it might disappear one day, and as a reader of online content myself, I appreciate not having to click, click, click just to see a recipe:

Milk Street’s Stir-Fried Cumin Tofu

Ingredients:

3 tablespoons soy sauce, divided
2 tablespoons balsamic vinegar, divided
Kosher salt and ground black pepper
14-ounce container firm OR extra-firm tofu, drained, patted dry, halved lengthwise, then cut crosswise into 1/2-inch-thick planks
1/4 cup cornstarch
3 tablespoons grapeseed or other neutral oil, divided
1 medium yellow onion, halved and thinly sliced
4 teaspoons cumin seeds, lightly crushed OR 2 teaspoons ground cumin
4 medium garlic cloves, minced
1/2 teaspoon red pepper flakes

Directions:

In a pie plate or shallow bowl, stir together 1 tablespoon of the soy sauce, 1 tablespoon of the vinegar, and 1/2 teaspoon each salt and black pepper. Add the tofu and toss to coat. Let stand at room temperature for at least 15 minutes or up to 1 hour. Pat the tofu dry in the pie plate. Sprinkle with the cornstarch and toss to coat, gently pressing to adhere.

In a 12-inch nonstick skillet over medium-high, heat 2 tablespoons of the oil until shimmering. Add the tofu, distributing it in an even layer, and cook until golden brown and crisp on the bottom, 3 to 4 minutes. Flip the tofu and cook until golden brown on the second side, another 3 to 4 minutes. Transfer to a paper towel-lined plate; set aside. Wipe out the skillet.

In the same skillet over medium-high, heat the remaining 1 tablespoon oil until barely smoking. Add the onion and cumin; cook, stirring occasionally, until the onion is charred in spots and slightly softened, 3 to 5 minutes. Add the garlic and pepper flakes, then cook, stirring, until fragrant, 30 to 60 seconds. Add the tofu, remaining 2 tablespoons of soy sauce, remaining 1 tablespoon of vinegar, and 2 tablespoons of water. Cook, stirring often, until the liquid has evaporated, about 1 minute. Off heat, taste and season with salt and black pepper.

Debra’s Tweaks:

I’ll either tenderize broccoli florets or mixed vegetables (green beans, carrots, corn, and peas) to toss into the dish after the onions are charred. Perhaps I’d also make brown rice as a side for a complete dinner. This would also make a delicious dinner if you had a dinner guest over, by adding a glass of wine and a cheese platter while they wait for this main course to arrive on the table!

Fast food never has to be junk food!

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A Fire Blanket For Your Home

A very inexpensive safety tool to consider for your kitchen, fireplace, or grill area is a fire-retardant blanket. In the event of an accidental fire, you toss the blanket over the flame to smother it out before it spreads to the rest of your home. It’s a safety precaution you could prepare every member of your family to know how to handle in such an emergency.

The fire-retardant blanket sells for as low as $5 on online retailer Temu, and it is available at Walmart and Amazon.

Made from 100% flame-resistant fiberglass, it forms an airtight seal to quickly cut off oxygen and suffocate the flames. It has a 6 year shelf life, so there’s no need to replace it often. I have no idea what elements go bad in the blanket, but time seems to spoil many material things.

It’s a very practical, low-cost tool to keep your home a little safer.

If you wish to invest more, you could also buy a fire extinguisher. You’d have to have a place for family members to easily grab it, and they must learn how to aim and spray it. The blanket requires less mechanical know-how, but the low cost means if you wish, you likely could buy both fire extinguishing tools for your home. 

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