Healthy RV Cooking

Spinach, Chicken Tortilla Bake

I have been preparing this dish for many years and it is still one of our favorite go-to casseroles! Besides being healthy, it is delicious, nutritious, and pretty quick to assemble. It was originally a Weight Watchers recipe, that I received at a Weightwatcher’s meeting, over ten years ago. Now the tricky part; since we have decided not to eat meat anymore, I needed to tweak this favorite recipe to remain as good as the original, yet stay in our vegan guidelines. It was actually not difficult at at all! After a few tries, I accomplished the vegan conversion and again received a big thumbs up from Jeff. Serving size for this casserole is 8… well not in this house-hold… 6 maybe, with a vegetable, or a side salad. The original Weightwatcher’s recipe is simple, yet so good, that I am going to give you both versions. The Weightwatcher’s version is called: ” Spinach, Chicken Tortilla Bake.” If you eat meat, try this version, it is so good. However, if you are a vegetarian or vegan you will not be sacrificing any flavor if you try the vegan version. Heck, try both!

Spinach, Chicken Tortilla Bake

Ingredients

1 1/2 Cups of roasted chicken

1 Cup Uncooked spinach chopped

1/2 Cup cilantro chopped

1 Cup Herdez Salsa Verde

1 1/2 Cups fat free ricotta cheese

6 mission carb balance whole wheat tortillas – fajita size

2 ounce (1/4 Cup) Monterey jack cheese shredded

1/3 Cup Diced Green Chilies )1 small can)

INSTRUCTIONS

Toast tortillas in a dry skillet until toasty, set aside. In a medium bowl mix chiles, salsa verde and ricotta cheese together. Place 1/2 cup of the Salsa Verde mixture in the bottom of a 8 X 8 inch casserole dish, spread evenly. Layer, toasted tortillas, chicken, spinach and additional salsa verde mixture. Should make 3 layers. Top with the shredded Monterey jack cheese. Bake at 350 degrees for about 30 minutes. Top with sour cream and salsa or any of your favorite toppings

Now for the Vegan version (and believe me its super good also).

Vegan Spinach, “Chicken” & Tortilla Bake

Ingredients

1 1/2 Cups of beyond burger or any vegan meat substitute you desire

1 Cup Uncooked spinach chopped

1/2 Cup cilantro chopped

1 Cup Herdez Salsa Verde

1 1/2 Cups extra firm tofu – drained well and crumpled

6 mission carb balance whole wheat tortillas – fajita size

2 ounce (1/4 Cup) Vegan Monterey jack cheese shredded

1/3 Cup Diced Green Chilies )1 small can)

1/3 Cup sliced black olives

INSTRUCTIONS

Toast tortillas in a dry skillet until toasty, set aside. In a medium bowl mix chiles, salsa verde, sliced black olives and firm tofu together. Place 1/2 cup of the Salsa Verde mixture in the bottom of a 8 X 8 inch casserole dish, spread evenly. Layer, toasted tortillas, chicken, spinach and additional salsa verde mixture. Should make 3 layers. Top with the shredded vegan Monterey jack cheese. Bake at 350 degrees for about 30 minutes. Great topped with salsa.

NOTE: I HAVE TRIED THIS CASSEROLE WITH CORN TORTILLAS AND IT WORKS FINE, JUST MAKE STRIPS OF THE TOASTED TORTILLAS TO LAYER WITH (USING THE WHOLE TORTILLA MAKES SERVING MORE DIFFICULT AND MESSY). I FIND IT BETTER TO SLICE THE TOASTED TORTILLAS IN WEDGES, ALSO.

CHEERS FROM JEFF AND LIZ

MICRO GREENS HEALTHY AND NUTRITIOUS

Micro greens are small shoots of edible plants, such as micro green kale, carrots, mixed salad, radish, peas, the list is endless depending on your preferred taste. Sometimes I grow four different micros at one time. WE eat through these faster than rabbits. The difference between micro-greens and sprouts is that Micro Greens grow in soil and sprouts in water away from light. M. G’s are planted in soil or a soil substitute such as felt or rock wool. M. G.’s are harvested by snipping the stem just above the central stem above the soil. The seedlings will only have two small flat leaves (called cotyledon leaves) and then they will grow their first set of true leaves in which I clip just below the true leaves. I get about three cutting with peas, not with kale, lettuce etc. All my greens have been mighty hearty, growing two to three inches with in less than two weeks.

Micro Greens are nutrient power houses and delicious in salads, soups, top your pizza and especially good in sandwiches. They are incredibly easy to grow and within two weeks you are harvesting. I use the soil method as I use my home grown compost material with great results. Simply fill a container with soil, water a little and pack the soil down a bit. Make sure you use a container with no drain holes. Now your soil is moist not soggy. I use a 10 X 10 inch plastic grow container I purchased from True-Leaf Market. I evenly sprinkle 1 and 1/2 Tablespoons of micro seeds on the top of the soil and gently press them into the soil. The soil should not cover the seeds , you want the seed to nestle into the soil. Spritz gently with water and cover with another grow container so your seeds can germinate in the dark. I then spritz them twice a day and cover. This takes about 4 days. When the micro greens begin to sprout I then remove the cover and place them under a grow light. Some say you dont need a grow light in the summer, I prefer the combination of grow light and natural light with great results. You can also place them in a sunny window or patio. Remember once the first set of leaves have reached 2 to 3 inches you are ready to harvest.

I especially like True-Leaf Market seeds and products. Their prices are reasonable and high quality seeds and products. They will answer questions and have info tutorials. Trueleafmarket.com

So find a container, even a plastic yogurt container will get you started, fill with potting soil water a little , sprinkle some seeds and spritz with a little water twice a day, dont forget to cover until the sprouts begin to show themselves, its that easy and yummy.

CHEERS FROM JUST AROUND THE BEND

JEFF AND LIZ

  • Just Planted Day 1
  • Day 4
  • Micro Mixed Lettuce
  • Micro Mixed lettuce 6 days
  • Micro Mixed lettuce 8 days
  • LOTS OF MICROS
  • Pea Pods ready to harvest 8 days
  • Just Harvested 8 days
  • Pea Sprouts in a Plastic Container 3 days old

PANDEMIC 2020

Forty Three days we have stayed home, stayed away from friends and family and survived. Jeff and I have as everyone should, taken this pandemic very seriously, besides our children would kill us if we got sick. So what have we been doing, you ask?

Painting, finishing projects that have been on hold for years, cribbage, puzzles, Planting a garden, going on lots of walks and cooking. I am very lucky in the fact I have Jeff as he is a lot of company and loves projects. So needless to say we have not been bored. Jeff took over the sewing machine as we made mask for us and family members.

In our neighborhood of over 300 + homes we hardly ever see many people or children. Wow ! there are sure a lot of people now, joggers, bikers, dog walkers ,children riding on anything with wheels. The yards have never looked so good as people seem to have a lot of extra time on there hands. We have had groceries delivered and picked them up at Fred Meyer as they are not charging seniors for grocery pick up. We have twice phone ordered a pizza from Little Pizza Paradise , our fav to help support the owner in these times. We are doing a lot of reading and research into plant based diets as we are moving in that direction with are diets. We have new heroes in Dr Greger. Dr William LI, Dr Campbell, Dr Dean Ornish, Dr Esselftyn and the folks at Forks over Knives. We are spending a lot of time in the kitchen trying to learn new cooking methods with our lifestyle. Jeffs brother Richard has had heart surgery and is learning a lot of the same methods. We are Dehrating more than ever, getting ready for when we can hit the road with our trailer again. We have whole meals dehydrated and lots of greens, herbs, lemons, limes and fruit in general. WE ARE DEFINITELY NOT BORED.

As we are entering into May with no set script for everyday life we are continuing are careful measures and cautions. We hope that you are all safe and well out there. We are lucky to live in a smaller population center of Central Oregon which hasn’t been hit as hard as some areas. Please stay SAFE AND WELL. CHEERS FROM JUST AROUND THE BEND.

KOMBUCHA BY JUST AROUND THE BEND

I have been actively making my own KOMBUCHA since July 2017.

Why: Because it tastes better than any store bought on the market. It’s far healthier, costs pennies to make compared to store bought. In addition it is just so much fun to make and makes me feel like a little brew master. PLUS MY HUSBAND LOVES IT.

So let’s get started with my simple directions, believe me its so worth it.

SUPPLIES:

  • 1 GLASS GALLON CONTAINER
  • 1 SCOBY
  • 10 TEA BAGS – BLACK OR GREEN JUST NOT DECAF
  • 12 GLASS BREW BOTTLES
  • 12 AIRLOCKS
  • 1 to 1 1/4 cup sugar

PROCESS: Boil 4 cups of water-add 10 tea bags and steep for 20 mins add 1 1/4 CUP SUGAR to dissolve, stirring to help it along. Cool adding another quart of water to help it cool. Make sure it is cooled to body temperature. Place in your gallon container preferably glass and fill with non chlorinated water up to 6 inches from the top of jar. Now you add your reserved 1 and 1/2 cups of started matured kombucha liquid and stir. Top with your scoby which in kombucha land is actually call THE MOTHER. The scoby is a rubbery disk which floats on the surface of the tea as it ferments. Cover with a clean cotton cloth (do not use cheese cloth) secure with a rubber band, do not use the lid the jar usually comes with. Place in a dark place ideally around 70 degrees temp. The kombucha mother will float above the sweet tea mixture as it ferments. Sometimes when you first place the scoby in the tea mixture it will sink, its ok within a day it should float up to the surface. I ferment my kombucha for 7 days and it has been turning out perfect.

This is the really fun part. Remove the mother and 1 generous cup of mature kombucha liquid from your gallon jar to help start the next batch. set aside.

Bottle the rest of the remaining liquid in your prepared jars.

PREPARED BOTTLES:

Our favorite has been blueberry, lime, ginger kombucha. I place 1/3 cup pure blueberry juice (no sugar added) in my jars, 1/4 teaspoon lime juice or powder and 6 slivers of fresh ginger, top with you your mature kombucha mixture and insert the airlocks. I place these on the counter for 3 days then remove the airlocks, lock down the ceramic tops and place in refrigerator. Best served over ICE. Remember you can flavor your kombucha with any fruit combo you prefer, try 6 slices of fresh strawberries – YUM. Another favorite my friend Cheryl got me hooked on is Pomegranate-Blueberry, that’s a great combination, but dont forget to slide a few (6) slices of ginger in your jar. Fred Myers and or Kroger has been having these bottles on sale for $2.99 each. They are Organic and no sugar added, just perfect.

Now you start over adding your room temperature tea, dissolved sugar along with the 1 and 1/2 cup fermented liquid left over FROM ORIGINAL batch and enough non chlorinated water to bring it 4 inches from top. Gently place your scoby (MOTHER) on top and in 7 days you have another batch of kombucha, it’s that easy.

You can purchase online a scoby which includes the starting liquid or find a friend to share, that works the best. We have a kombucha factory called HUM here in Bend and they sold me a scoby with starter liquid for $5.00 and it is going strong.

I must say you can do this, even my 84 year old mother is making a weekly batch of kombucha and loving the process.

UNTIL NEXT TIME FROM JUST AROUND THE BEND – CHEERS

General TSO’S CHICKEN

GENERAL TSO’S CHICKEN

Since our retirement, my husband seems to spend a lot more time in the kitchen. Now do not take this wrong he is an excellent cook and comes up with some good ideas. He loves his pressure cooker, one morning he is surfing the web for new ideas for dinner. He also knows whatever idea he conjures up has to be healthy.  So when he says WHY DON’T WE MAKE General Tso’s Chicken tonight my first thought was YUM, I love General Tso’s chicken, but reality says breaded, deep fried, grease  oh no.  So we do more research in the  Kuhn Rikon webb site, took about 12 different recipes and ideas and came up with this fantastic recipe.  I will admit I was skeptical that just a few ingredients  could bring out such amazing flavors. OK I was wrong; this recipe has become one of our favorite fast, healthy go to recipes. It also works well for us as we make it in our RV often. The recipe works with an instant pot or my traditional pressure cooker.

SIMPLE INGREDIENTS

SAUCE –   mix together and set aside

¼ CUP LOW SODIUM SOY SAUCE OR TAMARI

¼ CUP HONEY

1 TABLESPOON TOMATO PASTE

PINCH OF CHILI FLAKES

3 STRIPS 2 IN LONG FRESH GINGER OR  2 TEASPOONS JARRED MINCED GINGER

2 TEASPOONS MINCED GARLIC

3 TABLESPOONS RICE VINEGAR

PLACE

1 POUND CHICKEN    I USE CHICKEN TENDERS –  You can use any kind of chicken you prefer thigh’s  would be good also but more fattening.  Tenders are more convenient for RVing.

Add your chicken to your pot; pour sauce over chicken, that’s it, so simple. Close the lid. I bring my pressure cooker up to the top red ring and let cook for 5 minutes, then quick release. Instant pot cooks for 10 minutes then quick release. Remove the chicken to a vessel you can keep it warm in. Leave the sauce in the pot.

3 Tablespoons Water

1 teaspoon cornstarch

Mix water in a small cup, whisk in 1 teaspoon cornstarch, add this slurry to your sauce in your pressure cooker and cook for about 2 minutes stirring to keep from lumping. Should  thicken up if not turn heat up and cook 1 to 2 additional minutes.

SERVE OVER BROWN RICE OR MY NEW FAVORITE FARRO

NOTE; FOR CONVENIENCE YOU CAN MIX THE SAUCE AND CHICKEN ALL TOGETHER, THAT WORKS WELL ALSO.

NOTE; ANOTHER HEALTHY IDEA WE DO OFTEN IS STIR FRY A LARGE BAG OF MIXED VEGGIES (LIKE THE ONES AT COSTCO) PLACE IN A REFRIGERATOR CONTAINER AND HEAT UP AS NEEDED. I THEN PLACE RICE OR FARRO IN A BOWL TOP WITH THE HEATED PRE COOKED VEGS , PLACE CHICKEN AND SAUCE ON TOP, VERY TASTY.

ANOTHER NOTE: YOU CAN USE WHITE RICE – BUT REMEMBER BROWN IS MORE NUTRIOUS!

BROWN RICE

1 CUP ORGANIC BOBS RED MILL BROWN RICE

2  ½ CUPS WATER OR STOCK

Place ingredient’s in a saucepan with a tight fitting lid or use your pressure cooker. Bring to a boil over high heat, stir once or twice, cover. Reduce heat and simmer 45 to 55 minutes.

FARRO- ORGANIC BOBS RED MILL MY FAVORITE

1 CUP FARRO

3 CUPS WATER

RINSE 1 CUP FARRO, PLACE IN A POT WITH 3 CUPS WATER OR STOCK.  BRING TO A BOIL, REDUCE HEAT TO LOW AND SIMMER FOR 30 MINUTES. DRAIN EXCESS LIQUID IF ANY.

HOPE YOU ALL TRY THIS SIMPLE HEALTHY RECIPE – CHEERS FROM LIZ AT JUST AROUND THE BEND

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Dutch Oven Fruit Cobbler and Gluten Free

Dutch oven cooking is a fun way to create food and desserts gourmet style. This particular Rving Adventure lead us to Horse Creek Campground for 5 days of Hiking, biking and campfire cooking with great friends.

Since half of our friends and family tend to be gluten free I came up with this delicious gluten free fruit cobbler. I decided instead of using my oven in the RV, I would cook it on the campfire in a cast iron pot.  IT’S EASY, FUN AND DELICIOUS!!!   🍏

RECIPE:      

In a medium bowl add:

FRUIT MIXTURE:

4 cups of FRUIT– can be sliced apples, apples and blueberries, mixed                                        fruit (strawberries,  blueberries, raspberries etc)  I personally add 1                                     cup rhubarb to any of  the above fruit mixtures, Yum.

To the fruit mixture mix in-

1 Tablespoon Tapioca

2 Tablespoons sugar free raspberry jam (I prefer Trader Joe’s)

1 Tablespoon Honey (more if you like it sweeter) also can use Stevia, Agave etc

1 heaping teaspoon cinnamon

Stir together gently and place in a deep dish pan, 8 x 8 inch casserole dish or any ovenproof  dish you prefer- pour into chosen pan. Set aside. If cooking in a conventional oven set oven at 350 degrees.

If cast iron cooking I used a 12 inch dutch oven and placed 8 coales on the bottom and 12  to 14 coales on the top. This particular time I used a dutch oven liner which really helped with clean-up as we were dry camping with limited water, either way it turned out perfect.

TOPPING

In a medium bowl add:   🥘

1 Cup Oatmeal

1/4 Cup chopped nuts ) I prefer pecans) almonds are good also

2 Tablespoons gluten free rice flour (can use gluten free baking mix)

If you are not gluten free I use 100% whole wheat flour

2 Tablespoons brown sugar

1 Tablespoon ground flax seeds

1 heaping teaspoon cinnamon

Optional but yummy is to add 1 to 2 tablespoons flaked coconut to topping mixture

Stir above ingredients together mix in the butter or olive oil until crumbly 

ADD:

2 Tablespoons Butter (melted) or 2 Tablespoons Olive OIL (We prefer the olive oil for health reasons , I’ve made it both ways and really can’t tell the diff). Try it both way and see what you think.

Sprinkle topping over your fruit mixture, spreading evenly- place in preheated oven and bake until golden brown and bubbly approx for 30 to 40 minutes. We live at 6 thousand feet so my cobbler takes a little longer in Bend, Oregon. 350 Degrees

Now the Cast Iron Pot over the campfire cooking method: 

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The method is the same as a conventional oven the only difference is If cast iron cooking I used a 12 inch dutch oven and placed 8 coales on the bottom and 12 to 14 on the top. This time it took about 40 minutes  at 1500 feet elevation to cook to perfection. Just peek at the last 15 minutes to check if its bubbly and browning nicely.

Now the unhealthy part, really good with vanilla bean ice cream (Per jeff) and or whipping cream, just a suggestion.

CHEERS FROM LIZ UNTIL NEXT TIME♥♥♥♥      

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