Blueberry Lemon Scones

Blueberry Lemon Scones

  • Servings: 8
  • Difficulty: medium easy
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Back in grad school, my sweet classmate rewarded me with these for teaching one of her kitchen labs. They’ve been a favorite of mine ever since.

Note:  This Recipe was slightly modified from Cookie & Kate, which was mildly adapted from Chocolate & Carrots.

Ingredients

  • 2 cups whole wheat pastry flour
  • 1 tablespoon baking powder
  • 3 tablespoons turbinado sugar
  • ⅛ teaspoon salt
  • 5 tablespoons cold unsalted organic butter
  • zest of one lemon
  • 1 cup fresh blueberries
  • ½ cup plain organic yogurt
  • ½ cup whole organic milk

Directions

  1. Preheat oven to 425 degrees Fahrenheit.
  2. Combine flour, baking powder, sugar and salt in a bowl and whisk together.
  3. Slice butter and drop into dry ingredients. With a pastry cutter, cut the butter into the flour.
  4. Add blueberries and lemon zest and gently stir.
  5. Gently mix in milk and yogurt. You may need to use your hands to knead the last of the flour into the dough. If dough is too sticky, add more flour in small amounts.
  6. Form dough into a circle about that’s about an inch deep all around. Cut the circle into 8 slices.
  7. Separate slices and place on a baking sheet covered in parchment paper.
  8. Bake for 15 minutes or until very lightly browned.

 

Gratefulness is Worship

Is there a better family movie than The Sound of Music? Highly doubtful. We recently experienced its delightfulness along with four of our granddaughters. The first time  Maria joins the Van Trap family for a meal, she reminds them of our fundamental moral imperative: to be truly thankful for the food we receive. Fundamental because we are made to worship, and worship flows from gratefulness.

Gratefulness puts our world view in correct perspective. We are the creatures. We cannot take care of ourselves unless our Creator provides. We acknowledge this truth every time we give Him thanks from our hearts. Ungratefulness was the first sin. Adam and Eve were provided a vast variety of deliciousness in the garden. Rather than feast contentedly on God generosity, their ungratefulness twisted their view of God into a stingy landlord who was withholding good from them.

The more we have, the less thankful we become. It is human nature. There may be few other historical time periods, where a country has had as much abundance and variety of food as we do now in the US. We recently took our grandchildren on a field trip to HEB (our beloved Texas grocery store).

One highlight of this highly recommended tour was the marvelous Produce Man who oozed gratefulness on many levels. Surrounded by an ocean of fruits and veggies, he demonstrated their wonders and our taste buds were rejoicing. He was especially proud of the dragon fruit and jack fruit from Bangladesh, his country of origin. Perhaps he had experienced the extreme poverty that is common in parts of that region, I don’t know. But his enthusiasm and gratefulness for our profuse food bounty were contagious.

 

Gratefulness allows our hearts to soften like a ripening peach. Gratefulness is the gate to God. (Psalm 100:4) Gratefulness says, “You are a good God.” “You are a generous God who loves to give good gifts to His children.” Gratefulness acknowledges the blessed state of our utter dependence on a loving, faithful, almighty God. Gratefulness is worship.

Gratefulness is the very first ingredient in any meal plan.

For what we are about to receive, may the Lord make us truly thankful.

He has shown kindness by giving you rain from heaven and crops in their seasons; He provides you with plenty of food and fills your hearts with joy.” Acts 14:17,18

 

 

Perfect Baked Beets

Perfect Baked Beets

  • Difficulty: easy
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This is a super simple recipe to turn beet-haters into beet-lovers. It did for me.

Directions

  1. Preheat oven to 350 degrees.
  2. Wash but don’t peel a bunch of beets. Cut off greens and save for sauteing. Dry beets with paper towel and rub with olive oil. Place in a casserole dish and cover. Bake 60 minutes. Let cool slightly, then rub gently with paper towels and skins will just fall off. Wear gloves for this part unless you want to keep answering the question, “Why are your hands purple?”
  3. Serve with salt and pepper to taste. A delicious complement to just about any meal.

 

Southwest Chicken Wraps

Southwest Chicken Wraps

  • Servings: 4
  • Difficulty: easy
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Ingredients

  • 3 cups chopped, cooked chicken
  • 8 oz fresh salsa (you could use picante sauce, but it won’t be as yummie)
  • 1/2 tsp chili powder
  • 1/4 tsp garlic powder
  • 1 cup shredded cheddar cheese, divided
  • 1 can (14.5 oz) black beans, drained
  • 8 whole wheat flour tortillas
  • 1 medium tomato
  • 1 cup shredded lettuce
  • 1 bunch green onions, chopped
  • 1/2 cup guacamole
  • 1/2 cup sour cream (or plain yogurt)
  • 1/4 cup chopped fresh cilantro

Directions

  1. Combine chicken, picante sauce/salsa, chili powder, and garlic powder in large skillet and mix well. Cook over medium heat until heated through, about 3 minutes. Remove from heat.
  2. Add 3/4 cup cheddar and beans to chicken mixture and mix well.
  3. Spoon equal portions of chicken mixture onto each tortilla.
  4. Chop tomato, top chicken mixture with remaining cheddar, lettuce, tomato, green onions, guacamole, sour cream, and cilantro. Roll to enclose filling. Serve immediately.

 

The Farm on my Doorstep

Every Wednesday I have to resist the urge to run out and hug my Farmhouse delivery guy! We began with a small bushel every other week and have loved it so much we just can’t get enough. We are up to two large bushels every week – and honestly, we’re talking about three.

I feel like a kid on Christmas morning as I anticipate the moment of the Veggie Santa’s arrival. I “oooo” and “awwww” over each item as I lovingly take it out of the box. Who knew that bell pepper and eggplant came in such gorgeous diversity?

 

Fresh! We’re talking local, farm, seasonal, just-picked freshness! There is a difference. I confess I’ve eaten the entire head of butter lettuce the day it arrives (usually within minutes ). Words fail me to describe the tender, sweet, melt-in-my-mouth yumminess.

I’ve always struggled with incorporating enough veggies into my diet – but now it’s so easy, fun and educational. I love learning about new foods and experiencing new taste sensations. And knowing how to properly prepare a veggie, can turn, for example, the disgusting and dreaded beet (my former opinion) into my current fav. Try Perfect Baked Beets.

beets

It”s now a breeze to make half my plate fruits and veggies.

myplate

What does consuming more fresh produce do for our bodies?

Vegetables and Fruits:

  • Are naturally low in calories, and help us feel full faster
  • Provide valuable fiber that helps regulate our digestion
  • Decrease our risk for heart disease, high blood pressure and some cancers
  • Are valuable sources of tons of nutrients that are hard to get anywhere else. (Such as folate, magnesium, potassium, Vitamin A, Vitamin C, just to name a few)

Oh, I feel so healthy. Gimme more! Is it Wednesday yet??

 

Bittersweet Holidays

This December marks the 24th anniversary of my father’s death. For those of us who have lost christmas-tree-ornaments-290loved ones around the holidays, this time of year brings a mix of emotions. Losing my father at a young age shaped my life in many ways, especially my vocational journey. His long battle with heart disease was intimately linked to his diet and lifestyle, though he seemed unmindful of the connection.

Heart disease is the foremost preventable cause of death in our country, with one out of every four deaths attributed to it. In addition to the physical and emotional suffering, it costs the U.S. well over 100 billion dollars every year. About half of all Americans have at least one risk factor that increases their chances of having heart disease: smoking, high LDL cholesterol, high blood pressure, overweight, poor diet, physical inactivity, diabetes, and excessive alcohol use. From teenagers on up, there is hardly a person in our country who does not already have the beginning stages of vascular disease. Our unhealthy diets damage our blood vessels and over the years the processes designed to heal the atherosclerosisinflammation can’t keep up with our destructive lifestyles. This is atherosclerosis.

Most of us know these things. We know that we would be healthier if we ate a better diet and exercised more. But it usually takes a drastic event to shake us out of our complacency. I know it did for me.

The holidays can often be a time when we are bombarded with unhealthy food choices, but it is a fallacy to believe that we cannot enjoy this season without them. The pleasure obtained from indulging unwisely is frivolous compared to the pleasure received from feeling vibrant and full of good health, combined with the joy of being with healthy loved ones. The best gift we could give to our loved ones and ourselves this Christmas is take action to improve our diets and lifestyles.

Watch my digital story: Lunch on Mondays

My Plate Super Tracker

turkeyDinner-300x204The holidays are almost upon us and with them comes much feasting! So it’s no wonder that New Year’s resolutions often reflect a desire to improve our diet and exercise habits. The older I get, the less confidence I have that my New Year’s plans will be effective or sustainable. We are living in a time when most Americans struggle to achieve or maintain a healthy weight. A plethora of unscrupulous merchants have added to our misery by selling us 60 billion dollars a year of weight loss products that don’t work. It’s easy to want to believe in the latest, quick and painless, guaranteed effective, pill, method, gadget, diet . . . because making consistent, gradual but lifelong, changes is very difficult.

Difficult, yes, but doable with the right tools. If we feel like we have “tried everything,” we may be wondering if there IS anything that really does work. The best research reassures us that there are proven strategies that are effective for most people. According to the National Weight Control Registry, which is the largest prospective study of long-term weight maintenance, individuals who have been successful in achieving and maintaining a healthy weight have five things in common:

  1. They eat breakfast daily.No-TV-
  2. They track their food intake.
  3. They monitor and record their weight weekly.
  4. They watch less than 10 hours of TV per week.
  5. They exercise an average of 60 minutes daily.

Regular self-monitoring of diet and weight is one of the most effective strategies, and the technologies at our fingertips are excuse busters. Gone are the days of having to hand-write tedious food logs and look up calories. Apps such as My Fitness Pal, Livestrong Calorie Tracker, and My Plate Super Tracker, are not only easy, but fun and free! Need help getting started? Watch this overview of the My Plate Super Tracker. Who knows? You may not want to even wait for January. 🙂