Potoatoes~ What a Wonder..full Food!

Sharing the good news... if you believed that potatoes equal pounds and are no better than candy, it's time to wake up and taste the produce. The truth is that one medium baked potato has only 161 calories, plus 4 g of filling fiber. And, a chilled, cooked potato is packed with resistant starch, a fibrous substance that could help you lose weight. 
 

Potatoes are a good source of vitamin C and potassium. Potatoes are high in carbohydrates but they're low in sugar, fat and sodium, and they'll stay that way if you use healthful cooking methods and recipes. 

Since potatoes are high in potassium, they work in opposition to sodium to help regulate blood pressure and fluid balance. It's also essential for normal muscle and nerve function. Vitamin C is needed for normal immune system function, blood clotting and strong connective tissue and blood vessel walls.

Frugal, simple and good for you Potatoes...

So, boil em, bake em, grill em, roast em and enjoy em!

*Sources:

http://www.prevention.com/food/nutrition-myths-about-healthy-fruits-and-veggies

https://www.verywell.com/are-potatoes-good-for-you-2506382

Zucchini is Versatile!

.... roasted, baked, grilled, pan fried, deep fried, and even stewed

Cut fresh washed young zucchini into julienne spears and pan fry/saute in butter and olive oil or lightly coat with an egg wash and bread crumbs for a quick deep fry. Using the same preparation, bake along with potatoes and dried fruits. Its just that simple!

Because Its Greek!

If you love fish but are tired of sauteing, grilling, baking or pan frying, then try Greek Fish. It is simple and delicious; just take your favorite fish, cut the raw flesh into chunks, chop raw onion, grate raw carrots, add some olive oil and your preferred herbs/seasonings; simmer it all on the stove til the fish is white and firm and the carrot gratings tender, the onion translucent.

Romantic Dinner and You Didn't even Have to Cook!

If you don't have any idea what to cook for dinner, then just don't cook. Why not make it simple serving toasted French or Italian bread spread with fresh cream butter and or topped with a slice or two of brie, maybe grilled marinated asparagus spears or zucchini (available at some delis) as a green side along with a bowl of assorted olives and a glass of wine ...you've got dinner.

Buckweat Groats ~ Rice Alternative!

If you are tired of rice, then try groats - Buckwheat!

I was first introduced to buckwheat on the steppes of Eastern Europe where it is often cultivated. The fields are like a bride's bouquet when in bloom and afire when its the harvest.













Buckwheat is energizing and nutritious, buckwheat is available throughout the year and can be served as an alternative to rice or made into porridge. While many people think that buckwheat is a cereal grain, it is actually a fruit seed that is related to rhubarb and sorrel making it a suitable substitute for grains for people who are sensitive to wheat or other grains that contain protein gluten.

Diets that contain buckwheat have been linked to lowered risk of developing high cholesterol and high blood pressure. The Yi people of China consume a diet high in buckwheat (100 grams per day, about 3.5 ounces). When researchers tested blood lipids of 805 Yi Chinese, they found that buckwheat intake was associated with lower total serum cholesterol, lower low-density lipoprotein cholesterol (LDL, the form linked to cardiovascular disease), and a high ratio of HDL (health-promoting cholesterol) to total cholesterol.

Buckwheat's beneficial effects are due in part to its rich supply of flavonoids, particularly rutin. Flavonoids are phytonutrients that protect against disease by extending the action of vitamin C and acting as antioxidants.

Buckwheat's lipid-lowering activity is largely due to rutin and other flavonoid compounds. These compounds help maintain blood flow, keep platelets from clotting excessively (platelets are compounds in blood that, when triggered, clump together, thus preventing excessive blood loss, and protect LDL from free radical oxidation into potentially harmful cholesterol oxides. All these actions help to protect against heart disease.

*Prepare in the same way as you would rice. Buckwheat groats also come as 'boil in' bag option for a quick meal.


~ Source -  http://www.whfoods.com/genpage.php?tname=foodspice&dbid=11

Tagliatelle Pasta~ infused with mushrooms, served with fresh grated zucchini

No pasta dish could be faster or more frugal. Mushroom infused tagliatelle is deliciously light and easy to prepare, just boil in salted water until tender. Once it is tender, drain and add a dollop of butter and 1/4 cup of heavy cream or if want to cut calories use only the butter. Fresh grate julienne style a young 'washed' zucchini. Quickly saute the grated zucchini in a bit of olive oil, no longer than 2 min. and top your pasta. Sprinkle on some Parmesan cheese and you are good to go.

Plums on Homemade Pizza!

Plums on pizza???

Pizza from scratch is no doubt the best, but a good pizza can be easily made from frozen dough. Or, you can buy a simple cheese pizza and top with prosciutto, sun dried tomatoes and even dried plums.

Homemade pizza dough:

Ingredients:
3 1/2 cups lukewarm water – about 100 degrees is perfect
1 tbsp. granulated yeast
1 to 1 1/2 tbsp. kosher salt
7 1/2 cups unbleached, all-purpose flour
(this amount will provide about 3-4 medium pizzas)

In a six quart bowl, mix the warm water with the yeast and salt. Using warm water allows the dough to rise quickly and to the right height.

Next, measure and mix in the flour.  Use the “scoop and sweep” method.  This is done by reaching into the flour container with a cup and scooping up a full measure all at once sweeping the top of the cup level with a knife. Mix in the flour with a wooden spoon. Do not knead the dough!

Allow the Dough to Rise. Cover the dough with a light weight dish towel or piece of wax paper. Allow the dough to rise at room temperature until it begins to flatten on the top (approximately 2 hours, depending on the room’s temperature). Do not punch down the dough, do not play with it.  With this method, you are trying to retain as much gas in the dough as possible and punching it down knocks out gas. The gas allows bubbles to remain which create a light and crispy crust.

Refrigerate. After the dough has risen, refrigerate it overnight or at least 3 hours and use it over the next several days or have a pizza marathon all in one day/weekend.  Remember, fully refrigerated dough is less sticky and is easier to work with than dough at room temperature.

Preheat a Baking Stone. 30 minutes before you’re ready to bake, place your baking stone in the bottom third of the oven and preheat it to the oven’s highest temperature. If you do not have baking stone, you can use a perforated pizza pan or even a cast iron skillet.

Shape a Ball.  If you don’t have a stone, prepare a pizza pan or skillet with flour, cornmeal or use a sheet of baking paper to prevent your pizza from sticking to the pan or skillet (not necessary if you use a stone). Take what you need from the refrigerated dough; for one medium pizza ...about a grapefruit size amount which you can obtain by pulling and or cutting the dough using a serrated knife. Add a little more flour to the dough to shape into a ball and thus, it won’t stick to your hands. Gently stretch the dough pushing it around to conform to the pan or skillet.

The same can be done if using a stone, it won’t be perfectly round but that is not the point. The point is to retain dough quality in order to achieve a nearly perfect crust. Keep in mind, the less you handle the dough, the better taste and texture.

 
Add the Toppings...even plums!
Bake at 425F until bubbling and brown on top.