Meal Planning 101

Posted on December 10, 2012 by April Graff

I know that many people aren’t nearly as excited about meal planning as I am (I can’t imagine why). If you are someone who breaks out in hives just thinking about sitting down and planning out food for an entire WEEK, then I have a treat for you! There are many different sites dedicated to meal plans, but most of them are costly (especially the ones geared towards healthy recipes).

I have a resource that changes weekly, is created by a team of registered dietitians, includes nutrition information and is filled with easy-to-follow, delicious receipes.  Sound too good to be true?  Think again! The healthybites menu suggestions are here to save the day.

healthybites menu suggestions from Hy-Vee

healthybites menu suggestions from Hy-Vee

These menus can be found online and change weekly. The great part is that they correspond with Hy-Vee’s weekly sales ads, so the ingredients in the recipes are on sale. They even go so far as to include a shopping list complete with everything you will need to complete your weekly meals. You can’t get much better than this.

I will often use these menus as a resource when planning my own weekly menus and have yet to  be disappointed in any of the recipes. This week’s menu includes recipes for Mustard-Glazed Salmon and Asian Vegetable-Beef Noodle Bowl. Next week (shh… it’s a secret until the new ad comes out) has a very delicous-sounding Chicken Pasta with HummusYogurt Sauce with only 5 ingredients (not counting the salt and pepper) that will be making its way to my table in the future. How simple is that?!

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Secret Stir-Fry Sauce

Posted on December 7, 2012 by April Graff

After my meal plan on Monday, I had several people ask me for my stir-fry sauce recipe. Truth be told, I don’t have a “recipe” per se, rather more of a guideline (like most of my cooking!). I will admit, that until about a year ago, my stir-fry sauce was nothing more than soy sauce and water. Sufficient, but nothing to write home about. This all changed with the January 2012 Season’s Magazine (pg 42) and the Hoisin Beef and Pepper Stir-Fry. Who knew that hoisin was so amazing?!

www.hy-vee.com

Hoisin Beef and Pepper Stir-Fry

I am always trying new recipes, whether in my job or at home and there are occasionally recipes that are what I call “life-changing”. This is one of those moments. Stir-Fry was always something that, when made at home, lacked a lot of flavor and deliciousness as compared to the local restaurants.  It was okay, but definitely not a meal that I looked forward to on the menu. Once I made this recipe, I found that “Stir-Fry” was popping up on Friday nights a lot more often (coveted meals are saved for Friday nights).

Now, like any good recipe, I can’t just leave it alone. I need to tweak and modify to make my own. I will admit that I am always changing what I put in the sauce depending on the protein used and also what sauces I have on hand.

Protein options: Shrimp, Beef (steak), Chicken, Turkey and Pork

Vegetable options: Broccoli, Cauliflower, Snap Peas, Green Beans, Asparagus, Rutabaga, Jicama, Carrots, Celery, Onions, Peppers, Mushrooms, Sprouts, Cabbages or anything else you have on hand!

Cut up meat and vegetables into bite-sized pieces. On HIGH, cook up your protein first, set aside. Cook up vegetables for just a couple minutes. You want your veggies to still have a little texture (not mushy). Add back in the protein and stir in the below sauce recipe. Cook for about 2 minutes until the sauce thickens. Serve immediately over prepared brown rice.

Stir-Fry Sauce

All you need:
3 tbsp reduced sodium soy-sauce
3 tbsp hoisin sauce
2 tbsp water
1 tbsp cornstarch
1 tbsp grated fresh ginger or 1/2 tsp ground ginger
1 tbsp additional sauce*

All you do:
Mix all ingredients together until cornstarch is completely disolved. Add to your already-cooked stir-fry mixture the last 2 minutes. Stiring until the sauce thickens.

*Additional sauce ideas: Fish sauce, Peanut sauce, Sweet Ginger Sesame Grill Sauce (House of Tsang) or Stir-Fry sauce

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Meal Plan Monday: December 3rd – 9th

Posted on December 3, 2012 by April Graff

RIP Microwave. Last week our extremely LOUD microwave made its way to its eternal resting place in the sky. I will admit, when my mom (who was up working her tail off cleaning my house) told me that the microwave broke, I had to hide my smile. You see, our microwave was no “normal” appliance. From day 1 our microwave has had a quirky personality. Every time it was turned on, the exhaust fan would blast on HIGH. There was no shutting it off, only pausing your conversation or reading the subtitles on the TV as the seconds passed. I used to dream of the day that I could heat up my morning cup of tea AND have a conversation with my husband or watch the morning news. That day is within my grasp. With the passing of our old microwave, we ordered a new one from Lowes and it is scheduled to arrive the middle of next week. Alleluia!

microwave

I have never been without a microwave and found that it is one of my most used kitchen appliances. We have been without for 5 days now and I really miss it. I will let you in on a little secret: microwaving save dishes. At least it saves me my husband from having to wash so many pots and pans. There is no quick reheating supper on your plate, then sliding the plate into the dishwasher. The process is complicated by having to get out the proper pan, heating up your food, dishing the food onto your plate and washing said pan by hand. Phew…

As my meal plans show, we eat leftovers at least once per week (usually a couple times). It is no fun heating up leftover lasagna in a pan on the stove (been there, done that). I know, I know, I could just reheat it in the oven (and take 20 minutes), but try telling that to crabby, hungry 2 and 3 year olds with low blood sugar. Needless to say, I will be very appreciative when I see the delivery van stop by and drop off my new, quieter microwave.

Monday

Pork Chop Stir-Fry
I love making stir-fry. It is a great way to use up little bits of extra vegetables and a guarantee that at least half your plate is a fruit or vegetable.  My “recipe” for stir-fry is simple. Protein + Vegetables + Sauce. The sky is the limit for combinations. Tonight we will be using pork as our protein and whatever vegetables we have in our fridge (the rest of the cabbage from last week’s fish tacos, peppers, onions, carrots, celery, etc). I am the stir-fry sauce maker of the house and usually end up combining soy sauce, teriyaki, garlic and hoisen. I’ll serve it over a bit of cooked, brown rice. Done!

Tuesday

Leftovers from the weekend and Monday. This might be a little tricky due to no microwave, but there’s always cereal and eggs!

Wednesday

Roasted turkey, acorn squash and sauteed broccoli.
I received a free turkey when Hy-Vee was running their “buy a ham, receive a turkey free” promotion before Thanksgiving. Since I did not host Thanksgiving, I have a turkey waiting in my freezer to be cooked. It has been taking up almost an entire shelf in my freezer, so I will be happy to get it cooked up. Plus, the almost 11 pound bird will be food for at least 2 other meals this week!

Thursday

Lentil Tacos

Lentil Tacos
Each week I try to fit in at least one “meat-free” meal (fish or beans), and this week’s choice is lentil tacos. YUM. I have made these several times at work and it is one of my most requested recipes. I love taking familiar recipes (tacos) and altering it slightly (swapping the meat for lentils). If you have never tried lentils, the texture is a bit firmer than other beans. The texture is quite similar to ground meat and has an hearty flavor. They cook up in about 20-25 minutes (not the 3-4+ hours that other dried beans take).

Lentil Tacos

All you need: 

1/2 pound dried lentils (about 1 1/4 cups)

3 Tablespoons taco seasoning (or 1 packet)

Whole grain tortillas

Toppings of your choice.

All you do:

1. In a medium sauce pan, bring 1 3/4 cups water to a boil. Add lentils and reduce heat. Simmer, covered for 20-25 minutes or until most of the water has been absorbed.

2. Add taco seasoning and stir.

3. To serve. Top tortillas with lentils and other toppings (cheese, lettuce, tomatoes, salsa, sour cream, guacamole).
Note: you can find dried lentils in a bag with the other dried beans (usually near the soup section or mexican food section).

Friday

Avocado, Bacon Turkey Burgers

I will be attempting to turn leftover turkey into turkey burgers. Wish me luck!  If they turn out, I will post the recipe. If not, I’ll just pretend it never happened.

Saturday

Turkey ala King with Biscuits

I know that this recipe will turn out. This is one of my favorite winter foods. It is so simple, yet delicious. Creamy soup with chunks of turkey and vegetables all over hot biscuits. Delicious.

Sunday

Rosa Penne with Shrimp and Salad

Here is our weekly noodle recipe to satisfy the kiddos. Instead of the typical red sauce or white sauce, I will be combining the two and swapping in Greek yogurt instead of higher fat sour cream. Yum. I can’t wait to play around with this recipe. I’ll post the recipe once we try it and once I know what all I have modified in the original recipe.

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Meal Plan Monday: November 26th – December 2nd

Posted on November 26, 2012 by April Graff

Alleluhia! We survived the long Thanksgiving weekend! We were able to spend the weekend visiting both my side and my husband’s side of the family. Between both sides, this included 3 turkeys, 2 hams and 18 desserts! Uffdah (said in my best Minnesotan accent).

The kiddos are spending additional time with Oma and Papa and Grandma and Grandpa and will be coming back up on Wednesday. That means that we are child-free for 2 more days. Wahoo! Don’t get me wrong, I love my kids, but having a couple days of not picking up the same toys/books 17 times in the same day will be very much enjoyed.

On to the mealplan.

Monday:

Sloppy Joes and a salad.
I work late on Monday and we have leftover sloppy joes in the freezer. A quick and easy supper. Plus, a nice, big salad sounds really good right now after sampling most of those 18 desserts over the weekend.

Tuesday:

Pork Tenderloin, rice and sauteed broccoli
I love those little, pre-packaged pork tenderloins. They bake up in around 45 minutes and are so moist and flavorful. YUM.

Wednesday:

Chicken Fajitas
I plan on using some of the cilantro lime marinated chicken breasts I purchased from the fresh meat case a couple weeks ago and throwing in some sauteed onions and peppers. I’m sure a little guacamole will make the table too.

Thursday:

Salmon, rice and frozen vegetables
I’m not exactly sure how I will be making the salmon, but it will most likely be seasoned (salt, pepper and brown sugar) and baked.

Friday:

Fish Tacos
Prepared for your life to be changed. These tacos are amazing. If you haven’t ever tried fish tacos before, don’t scruntch up your nose. Instead, grab some fish fillets, tortillas, lime, cilantro, shredded cabbage and avocadoes and brace your self!
This is a modified recipe from a long-time friend of mine.
The fish tacos of all fish tacos!

Fish Tacos

(Serves 2: 2 tacos each).
All you need:
¼ cup fat-free plain Greek yogurt (or sour cream)
1 lime, juiced
1/2 tsp salt, divided
¼ tsp black pepper, divided
2 cups shredded cabbage
½ cup chopped cilantro
½ jalapeño, seeded and diced (optional)
4 green onions, diced
2 (8 oz each) white fish fillets (tilapia, cod, mahi mahi, swai)
1 tbsp canola oil
4 corn tortillas or crunchy taco shells
1/2 avocado, sliced

All you do:
1. In a medium bowl, mix Greek yogurt, lime juice, ¼ tsp. salt and 1/8 tsp. black pepper. Reserve half for dressing later.
2. Mix half of dressing with cabbage, cilantro, jalapeño and green onions. Set aside.
3. Season fish with remaining ¼ tsp. salt and 1/8 tsp. pepper. Cook in oil in skillet for 8-10 minutes or until it is opaque and flakey.
4. To assemble taco, place fish into tortilla; top with cabbage mixture, sliced avocado and remaining dressing.

Nutrition facts per serving: Calories 510; Total Fat 19 g; Saturated Fat 3.5 g; Carbohydrates 33 g; Dietary Fiber 6 g; Protein 52 g; Sodium 730 mg

Saturday:

Lasagna Roll-ups and salad
I am very peticular with my lasagna. I really like lasagna, if it is good. This is one of my favorite ways to eat it. It takes a little bit more work since you roll up each ingredient in each lasagna noodle, but it helps keep the flavors a bit more separate and distinct instead of mushing all together like traditional lasagna (a plus for me).

Sunday:

Soup and Sandwich
Sundays are a day of minimal cooking for me. I tend to do a lot of cooking during the week and Sundays are my restful day. So for lunch we will eat leftovers after church and supper will consist of Chicken Wild Rice Soup (a boughten kit) and lunchmeat sandwiches.

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Meal Plan Monday: November 19th – 25th

Posted on November 19, 2012 by April Graff

This week’s meal plan is pretty much non-existent because of the Thanksgiving holiday. Monday will be the only “normal” day! The rest of the week will be spent with friends and family eating until our pants don’t fit.

Monday:

Tuna Noodle Casserole
I know that I live in Minnesota, but my Iowa upbringing won’t allow me to refer to one of my favorite creamy dishes as a “hot dish”. I have mostly been converted to saying “Tator Tot Hotdish”, but my tuna and noodles will always be a casserole. Now, as a warning, this recipe is not what I would consider “healthy”, but it is far better than some of the recipes I have seen.

A little history:

When I was growing up, each year on our birthday we got to choose what we wanted to have for supper. More times than not, I chose tuna and noodles. There is something comforting about noodles, cheesy sauce and bright, sweet peas.

Tuna and Noodles
All you need:
1 bag (14 oz) of egg noodles
1 can cream of mushrooms soup
1/2 cup skim milk
8 oz Velveeta cheese (1/4 of a large brick)
2 cans of tuna (drained)
8 oz frozen peas

All you do:
Boil noodles in a large pot over medium-high heat. Drain when they are aldente
In the meantime, in a microwave-safe bowl, heat soup, milk and cheese in microwave until cheese is melted. Add drained tuna and frozen peas. Heat in microwave until sauce is hot.
Pour sauce over noodles and enjoy.

Tuesday:

Tuesday’s supper is up in the air. We are planning on getting together with friends before the big family weekend. I work until 6:30 p.m. and we are hoping to go bowling with some of my husband’s coworkers for a little socialization (and maybe a drink or two!). For these types of evenings where we could be eating at home or going out to eat (plus, we will be heading out of town from Wednesday – Sunday, so I don’t want to have a bunch of leftovers going bad), I like to rely on the frozen soups in my freezer. I know that I have 2-3 different options waiting to be reheated. Phew… that crisis has been diverted!

Wednesday:

We will be heading to Iowa on Wednesday and eating supper at my parent’s house (Oma and Papa). Your guess is as good as mine for what that will be! I just hope it isn’t turkey or ham as I know the next few days will be filled poultry and swine!

Thursday:

Turkey Day #1. Thanksgiving Day will be spent at my in-laws’ (Grandma and Grandpa). I have been told that there will be 2 hams, 1 smoked turkey and 1 roasted turkey along with 8+ different desserts! I guess we’ll bring the wine!

Friday:

Leftovers from Turkey Day #1

Saturday:

Turkey Day #2. We will be making the long trek (all 12 blocks) over to my parents’ house for the traditional Thanksgiving meal. My mother is a great cook and everything tastes amazing, but it is no secret that my favorite part of the meal is my Dad’s stuffing. *Note, I didn’t say “dressing”, I said “stuffing”, as in, it was stuffed into the bird. It is an important part of the process that makes it so much better! As far as I know, there isn’t a crazy recipe. He uses one of the Rosemary bagged mixes and follows the recipe. I think the turkey bits he puts in must add to the appeal (that and the 3 sticks of butter!).

As a dietitian, I know that the stuffing really isn’t offering me much in regards to nutrition (besides fat, salt and refined carbohydrates), but that stuffing makes my Thanksgiving. I have it one time a year and I will tell you from experience, that it is not truly Thanksgiving without that exact stuffing. My mouth is watering just thinking about it.

Sunday:

Leftovers from Turkey Day #2

As we prepare for the upcoming holidays and all the craziness that traveling and family can bring, take some time to evaluate those aspects that are tradition and yours. What is your favorite Thanksgiving tradition? My answer to that question would be the stuffing from my parents’ house and just eyeing up the sheer volume of food at my in-laws. It is truly impressive.

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It’s Greek to Me: Greek Layer Dip

Posted on November 17, 2012 by April Graff

One of my favorite dishes to bring to a party or get-together is my Greek Layer Dip. It has so much going on (creamy, salty, juicy, crunchy, crispy and fresh). It is a flavor explosion.
You can throw it together (literally, you just sprinkle the ingredients) ahead of time and take it out of the fridge before serving. The ingredients are simple and can be modified to your liking. Just a forewarning, once you start snacking, it is hard to stop. HIGHLY ADDICTIVE!

Greek Layer Dip
All you need:
1 container (15-16 oz.) hummus, any flavor
1/2 cucumber, diced
1 Roma tomato, diced
1/4 cup diced black olives (I prefer Kalamata Olives)
4 oz crumbled feta (any flavor)
2 green onions, diced
Assorted “dippers” (sliced veggies, tortilla chips, pita chips)

All you do:
Spread hummus on a 10 inch platter or decorative plate.
Sprinkle cucumber, tomato, olives, feta and green onions over hummus.
Refrigerate until serving.
Eat with sliced vegetables, tortilla chips or pita chips.
*Note, this dip is great to make ahead. Prepare as above, cover and refrigerate until serving.

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Kitchen Drawer Organization!

Posted on November 15, 2012 by April Graff

So a few weeks ago I posted a photo on facebook of my DISASTROUS kitchen utensil drawers asking for any ideas on organization. In defense of my drawers I really like to cook and so kitchen utensils are a natural (and much appreciated) Christmas gift. Plus, having hoards of utensils is in my genes. My mother has a minimum of 50 rubber scrapers (you think I’m kidding, but it is the honest truth). They sit in a huge crock next to the stove. I will admit, the apple doesn’t fall far from the tree, and I am on track with sixteen. Yes, you read that correctly, sixteen (1-6). And my stash doesn’t stop at that. I also have a slew of spoons, whisks and miscellaneous (yet essential) tools that help make cooking fun!

Check out the smiley face, green spoon. Who wouldn’t love cooking with a spoon that smiles back at you?!?!
BEFORE

Having messy drawers doesn’t bother me except for the fact that I can never find the tool that I need. I spend a lot time searching for the particular tool that will do the job. After my facebook plea for help a few people posted links to some Pinterest options, but none that were particularly practical for me. I did have two friends post helpful photos and each was a different version of dividers. But the most helpful post came from my mother-in-law volunteering my father-in-law to make me dividers. YAY!

I wasn’t expecting the dividers until Christmas, but instead, I was rewarded when they came up to visit last weekend. Check out my amazing drawers now!
AFTER

The design is simple and is made from pieces of trim (like the kind you would trim a door with). The trim is the perfect height (for my drawers at least) so all you need to do to make your dividers is to cut the pieces to length and nail-gun them together. The divider isn’t attached to the drawers in anyway so there is no fear of breaking your drawers. The dividers have 2 support beams going from side to side (one in the back and one in the front) and then the 2 divider pieces going from front to back. Another benefit of using the trim is that it is finished wood and matches my cupboards perfectly. You can find the trim at any home improvement store. Many stores will even cut the pieces for you if you have your drawer measurements.

Here is a photo of just the divider. A very simple design, and oh-so-perfect!

A photo of my empty drawer (after I wiped out the crumbs!) before the divider was slipped in.


My drawer with divider slipped in.

I was a little worried about how realistic it would be to keep the drawers organized when putting dishes away. Especially because my kids like to help put the utensils away and they also like to play “cooking” with my tools. I can say that I have been pleasantly surprised. Right after we organized the drawers I had a conversation with my kiddos (ages 2 and 3.5) and told them that if they took a tool out, they needed to make sure to put it with its “matcher”. Putting the utensils away has turned into more of a game and is a win-win for all of us!

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Meal Plan Monday: November 12 – 18th

Posted on November 12, 2012 by April Graff

Monday: Roasted Chicken (I purchased a whole chicken a few weeks ago when Hy-Vee had them on sale), mashed potatoes with gravy and frozen vegetables.
I have tried a few different roasted chicken recipes but I prefer to keep it simple and season with salt, pepper and a little “Chicken Seasoning”.

Tuesday: Leftovers.
Just like most weeks when I am teaching my evening 10-week Eating for Life Class.

Wednesday: Ham and Bean Soup with bakery bread.

photo from allrecipes.com


Thursday: Leftovers
My husband has parent-teacher conferences tonight and we will have plenty of prepared food in the fridge.

Friday: Spaghetti with side salad.
<
Whole grain noodles, homemade sauce (thanks Mom!) with Smart Chicken Sweet Italian Sausage. I could write an entire post about my love of Smart Chicken Sweet Italian Sausage. If you haven’t had the pleasure of tasting this deliciousness, you are missing out. Get in your car right away and go buy some!

Saturday: Pizza
Now, I’m not talking about delivery. Pizza-night at our house almost always is homemade. Partially because I don’t like to spend money going out to eat, but mostly because our homemade pizza ROCKS! The best way to cook pizza, by far, is to grill it. If you haven’t ever grilled pizza, it is life-changing. I owe my life-changing pizza moment to my good friend, Nicki.

Don’t get intimidated by the thought of grilling the perfect pizza. If you are a frozen-pizza type person, don’t fret, they grill up nicely too. I prefer to make my own crust, but the pre-made crusts work well as does frozen bread dough.

My favorite toppings are Smart Chicken Italian Sausage (I sound like a broken record, but this stuff is amazing!), feta, and oodles of veggies (cherry tomatoes, onions, fresh mushrooms, bell peppers, black olives, fresh spinach).

I will post photos and directions for how I grill my pizza in a future post. So keep coming back!

Sunday: Black Bean Burgers with Sweet Potato Fries and Salad
I remember the first time I ever had a “veggie” burger. I was in high school on a band trip to Chicago (I played the tuba and trombone). We ate at the Hard Rock Cafe. Because we had a large group and a limited budget, our choices were hamburger, cheeseburger or veggie burger. {Now here’s a little back story. I grew up in a small town in rural Iowa. The local restaurant offered a “veggie” burger which was a hamburger with veggies (lettuce, tomatoes, pickles and onions). The regular hamburger was just a burger patty and bun.}

So, fast forward back to Chicago. The waitress asked me what I wanted to eat. I ordered the veggie burger because I really like pickles, tomatoes and lettuce on my hamburgers. Imagine my surprise when what came was a lumpy, seedy, bland, dried-out patty made from soy and other beans. I did my best to pretend that I was not intimidated by and disappointed in my food choice. I did what any other self-respecting American does to their food. I covered my burger in ketchup, mounds and mounds of ketchup!

With my disappointment in veggie or bean burgers still tainting my thoughts, I shied away from any sort of patty not made from meat. It wasn’t until I became a registered dietitian nearly 10 years later that I thought it was time to give my bean friends another try.

I have made dozens of different recipes for meatless burgers and by far, this recipe from a fellow dietitian is my favorite. The chipotle mayo really is amazing!

Black Bean Burgers
All you need:
5 whole wheat hamburger buns
1 can (15 oz) no salt added black beans, rinsed and drained
1/2 cup cheddar cheese
2 large egg whites
2 green onions
1 tsp chili powder
1 tsp oregano
1/2 tsp garlic powder
2 tbsp chipotle mayonnaise
4 lettuce leaves
4 tomato slices

All you do:
In a food processor, blend one hamburger bun to fine crumbs. Set a side in a large bowl. Place 1/2 of the beans, all of the cheese, egg whites, onions, chili powder, oregano and garlic powder in the food processor and blend well, scraping sides as needed.
Pour mixture into bowl with hamburger bun crumbles. Add remaining black beans and mix together. Let sit for 20-30 minutes.
Preheat a mini-indoor grill (George Foreman or other brand) or nonstick skillet. Place 1/4 up mixture on grill and press down to form a patty. Let the patties cook 4 minutes on each side. Place on bun and top with chipotle mayo, lettuce and tomato slice.

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Gingersnap Popcorn

Posted on November 8, 2012 by April Graff

As a follow-up to yesterday’s post on how to pop perfect popcorn, I thought a delicious recipe for Gingersnap Popcorn would be just what you were looking for. Mmmm… when making this your house will smell all warm and lovey. There is just something about the scent of cinnamon, nutmeg and ginger that warms the soul.
Let’s put it this way, this popcorn is the offspring of Kettle Corn and Fall. YUM!

photo from www.popcorn.org
Gingersnap Popcorn Snack Mix Serves 8 (1/2 cup each)
All you need:
2 quarts popped popcorn (2 oz. un-popped kernels)
Butter-flavored cooking spray
1/3 cup granulated sugar substitute
2 teaspoon ground ginger
1/2 teaspoon freshly ground nutmeg
1/4 teaspoon cinnamon
1/4 teaspoon ground cloves
1/8 teaspoon freshly ground black or white pepper

All you do:
1. Preheat oven to 325° F.
2. Spread popcorn on baking sheet and spray lightly with the cooking spray. Combine remaining ingredients in a small bowl and sprinkle evenly over popcorn. Spray again with cooking spray and toss to coat evenly.
3. Bake 7 minutes and serve warm.
Nutrition per serving: 35 calories, 0 fat, 0 saturated fat, 0 trans fat, 0 mg cholesterol, 0 sodium, 8 g carbohydrate, 1 g fiber, 0 g sugar, 1 g protein.

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Poppin’ Good Snack

Posted on November 7, 2012 by April Graff

In my work as a Dietitian I have come to discover that people can be classified in 1 of 2 ways: Salty-Crunchy or Sweet-Chewy. In general, people tend to gravitate towards salty-crunchy foods like chips, popcorn and pretzels or towards sweet and chewy foods like cookies, candy and ice cream. This doesn’t mean that you can’t like both, but we all have our favorites. Which type of snack do you more often choose when you are feeling a little “snacky”? To help you out, what type of crumbs are in your couch cushions?

I am proud to say that I am a Salty-Crunchy! I tend to crave foods like chips, popcorn and nuts. So, in true salty-crunchy fashion, I thought I would share with you one of my favorite ways to make popcorn (besides the microwave option). I will admit that I have 4 different types of popcorn seeds in my cupboards at this moment. I have the typical yellow and white you can buy from the store, plus blue (only the outside seed is blue. When it pops it is white – a little disappointing, but still delicious) and then no popcorn enthusiast’s collection is complete without Boy Scouts popcorn!

My second biggest pet peeve when it comes to popcorn is too many unpopped kernels. It is such a waste of crunchy deliciousness. –My biggest pet peeve is when there isn’t salt on every piece! (Quit gasping, just because I’m a dietitian doesn’t mean I don’t enjoy a little salty indulgence now and then). So I made it my Saturday afternoon goal to find the perfect way to make popcorn and minimize those poor little unpopped kernels. After scouring countless websites I finally uncovered the BEST way to make popcorn. (Okay, so I went to the Jolly Time popcorn website and took their recipe!) Either way, here is a fail-proof way to make popcorn without fear of burnt corn or oodles of kernels:

Perfect Popcorn
All you need:
3 Tbsp canola, peanut or grapeseed oil (high smoke point oil)
1/3 cup of high quality popcorn kernels
1 3-quart covered saucepan
2 Tbsp or more (to taste) of butter
Salt to taste

All you do:
1. Heat the oil in a 3-quart saucepan on medium-high heat.
2. Put 3 or 4 popcorn kernels into the oil and cover the pan.
3. When the kernels pop, add the rest of the 1/3 cup of popcorn kernels in an even layer. Cover, remove from heat and count 30 seconds. (Count out loud; it’s fun to do with kids.) This method first heats the oil to the right temperature, then waiting 30 seconds brings all of the other kernels to a near-popping temperature so that when they are put back on the heat, they all pop at about the same time.
4. Return the pan to the heat. The popcorn should begin popping soon, and all at once. Once the popping starts in earnest, gently shake the pan by moving it back and forth over the burner. Try to keep the lid slightly ajar to let the steam from the popcorn release (the popcorn will be drier and crisper). Once the popping slows to several seconds between pops, remove the pan from the heat, remove the lid, and dump the popcorn immediately into a wide bowl.
With this technique, nearly all of the kernels pop (I counted 4 unpopped kernels in my last batch), and nothing burns.
5. If you are adding butter, you can easily melt it by placing the butter in the now empty, but hot pan.
6. Salt to taste.

Additional toppings: Parmesan cheese, crushed Kale Chips, smoked paprika, chipotle salt.

Yield: Makes 2 quarts, a nice amount for two people, or for one hungry one.

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