For those of you who like to use online menu planning services, there’s a new kid on the block called Food On The Table.

Food On The Table lets you create menus from SALE prices at your favorite grocery store, saving you not only time but money too.

You enter the store with a printable grocery list based on your family-friendly meal picks, organized by store layout to save you time.

What’s more, the grocery list can be viewed on your smartphone so you don’t even have to print it out!

There are different plans available for Food On The Table, one free and another for a small monthly fee.

Give Food On The Table a free risk trial here.

This month features recipes that use all the above ingredients in creative ways so nothing is wasted in your kitchen.

This is what you call “leftover wizardry” at it’s finest!

Recipes Using Leftover Turkey and Dressing/Stuffing:

• Leftover Shepherd’s Pie
• Leftover Turkey Stuffing Casserole
• Leftover Turkey and Stuffing Stuffed Peppers
• Leftover Turkey Gumbo
• Turkey Crudite Stir Fry
• Turkey Stuffing Casserole
• Chili Sauce Turkey Wraps
• Easy Cream and Salsa Turkey Enchiladas
• Cheese Turkey Pie
• Leftover Turkey Dinner Pie
• Cranberry Orange Vinaigrette Dressed Salad
• Leftover Turkey Vegetable Soup
• Leftover Turkey Curry

Recipes With Leftover Ham:

• Ham Potato Soup Cups
• Leftover Ham and Cheese Stratta
• Leftover Ham Salad Sandwiches

Recipes with Leftover Vegetables:

• Leftover Green Bean Casserole Shrimp Pasta
• Leftover Mashed Potato Corn Chili Fritters
• Potato and Sausage Egg Casserole
• Cheddar Potato Veggie Soup

And a few more featuring seasonal favorites:

• Leftover Stuffing Nibbles with Cranberry Pesto
• Sweet Potato Gratin with Parmesan Cheese
• Roasted Brussels Sprouts
• Macaroni and Cheese with Grated Carrots
• Festive Apples and Yams
• Apple Ham Breakfast Melts

photo credit: adactio

Main Dish

• Wild rice sausage casserole
• Meaty cabbage rolls
• Pecan crusted salmon
• Cheesy asparagus souffle
• Cheesy bacon wrapped turkey rollups
• Crab cakes

Soups

• Turkey wild rice soup
• Perfect pumpkin soup

Side Dishes and Veggies

• Sage sweet potato turnip mash
• Mock mac n cheese – forget the pasta, this one calls for spaghetti squash!
• Herbed sausage stuffing
• These faux mashed potatoes are actually cauliflower!
• Creamed spinach
• A healthier up version of green bean casserole? Please and thank you.

Snacks

• Guacamole filled cherry tomatoes
• Roasted eggplant spread
• Fresh lime ceviche appetizer
• Devilish spicy eggs
• Crisp herbed mozzarella bites
• Creamy sweet pumpkin dip
• Cheddar almond cheese dip
• Gluten free baked parmesan cracker crisps
• Baked crabmeat dip

Desserts

• Easy chocolate ganache covered pecans

Linked @ Real Food Wednesdays

photo credit: Heather Marie Kosur

I had a realization the other day. Why don’t I make my menus TWO weeks at a time? It would save time – and I could get away with shopping only twice a month! This is my first week (or should I say fortnight?) of doing this. I’ll still post my weekly menu plan since the linkup thing is for a week at a time.

Do you plan your menus weekly, biweekly or monthly?

• Spaghetti with Meat Sauce
  (Side: broccoli, cauliflower, carrots, garlic rolls)
  Blah. I’m not a huge fan of spaghetti, but the kids and hubby love it, so it shows up a lot. I do use grass fed ground beef. And Sadie and I get GF noodles.
• Chicken Pot Pie
  (Side: salad greens)
• Tacos with all the fixin’s
  (Side: rice)
  I love taco night! I fry the corn tortillas in peanut oil, and serve them with grass fed ground beef, cheese, sour cream, pinto beans, homemade quacamole, and black olives. It’s a perennial favorite around here.
• BLTs
  (Side: cut up fruit)
  For simplicity I try to have one “sandwich” night per week. Bacon, lettuce and tomato sandwiches are my oldest son’s favorite.
• Homemade Pizza
  (Side: green salad)
  We like having homemade pizza around here. Bob’s Red Mill makes a wonderful gluten free pizza crust, and my son makes a regular wheat crust from a favorite recipe of his. After making homemade, we just can’t buy pizza anymore!
• Grill Night: BBQ Chicken
  (Side: Corn on the cob, whatever veggies I have on hand)
  I love grill night because it means hubby cooks! I make my own homemade BBQ sauce.

This month’s recipes feature creative uses for several vegetables that are in season: Swiss chard, cabbage, potatoes, cauliflower, carrots, corn.

Enjoy!

Main Dishes

Meaty Stewed Cabbage

Coconut Shrimp with Savory Pineapple Dipping Sauce

Bacon and Potato Casserole

Quinoa and Kidney Bean Chili

Mexican Kidney Bean Casserole – I already know this will become a favorite in my family. We love any Mexican inspired dish, especially served with huevos!

Vegetables and Side Dishes

I love Swiss Chard, but other than a simple olive oil saute, I’m not sure how to prepare them. Here are a few recipes that feature these amazingly good-for-you greens:

Swiss Chard Italian Lasagna

Mozzarella Swiss Chard Wrap Sticks

Sicilian Cauliflower Pasta

Got a bumper crop of cukes in your garden this year? Try these recipes:

Cucumber Tomato Salsa

Cucumber Ginger Salad

Cucumber Celery Slaw

Caribbean Chicken Cantaloupe Salad

If you’ve never had this dish before, it’s amazing!  Corn Souffle

Kid Friendly

Garlicky Oven Fries are a favorite with my kids. I’ll bet your kids would also love these family favorite chicken nuggets, a much healthier version than storebought. These warm apple toasts would make an awesome after school snack.

Creative Carrot Recipes:

Crunchy Cauliflower Carrot Bake

Curried Carrot Raisin Compote

Carrot and Parsnip “Whip” – it’s a side dish, a soup and pasta topper!

Ah, one of my seasonal favorites: Butternut Squash Soup

Cherry Hazelnut Wild Rice

Being a good Southern gal, I love some collard greens. If you’ve seen these large leafy greens in the store and didn’t know what to do with them, try these two recipes:

Italian Collard Greens

Mediterranean Collards

And finally, a vegetarian entree:

Creamy Pasta with Cashew Sauce

photo credit: wallygrom

Winner of 9 Essential Amino Acids

With just a quick run down of the nutrients in quinoa, it’s not hard to see why this food is considered one of the best super foods in the world. Quinoa is a good source of protein, but not just any protein. The protein quinoa supplies the body is complete protein, supplying all nine essential amino acids. This fact alone makes quinoa the perfect super food choice for vegetarians, vegans, or anyone concerned about getting a healthy dose of protein in their diet. Quinoa is especially rich in lysine, the amino acid that is essential for healthy tissue growth as well as repair.

What Can Quinoa Do For Me

We can start with a few basics you will recognize right away. Besides being a complete protein, quinoa is loaded with dietary fiber, calcium, iron, and phosphorus. Magnesium is abundant in quinoa. Known to be beneficial for relaxing blood vessels, magnesium, along with riboflavin, appears to benefit those who suffer from headaches, even migraines. Manganese joins with copper to form an enzyme which guards against cell damage caused by free radicals.

The health benefits gained from including quinoa in your diet include helping reduce the risk of heart disease, type 2 diabetes, cataracts, and gallstones. For pregnant women, quinoa is a great way to increase iron intake naturally, which is important for baby’s healthy development.

Because quinoa is lower in carbohydrates than other grains, many people substitute quinoa for grains because it is a very filling food that releases its energy slowly throughout the body, to satisfy your appetite longer. This is a great way to stay on a weight loss program without starving.

If you are eating a gluten-free diet, this is a wonderful new food to discover. Because quinoa is gluten-free, and has many of the same characteristics of grains and rice, there are numerous ways to use quinoa in your recipes.

What Do I Do With This Stuff

Raw quinoa is most often bought pre-rinsed, but if it isn’t, rinse it in a colander lined with cheesecloth. Then follow the directions on the box. Quinoa is cooked similar to rice; usually a 2 to 1, water to quinoa ratio. Cooked quinoa has a nice light texture and a mild, slightly crunchy and nutty flavor.

Once cooked, you can use quinoa in many pilaf dishes, adding vegetables, stocks, and seasonings to taste. Just try substituting quinoa into any of your recipes that call for rice and see how you like it. Quinoa also makes a nice fluffy side dish all by itself. Add herbs and seasonings if you like and spoon alongside chicken, fish, or meat for a tasty side dish with great crunchy texture.

Another favorite way to serve quinoa is cold in salads. Add sweet corn kernels, spring onions, kidney beans, green bell pepper, and celery into a bowl of cooked and cooled quinoa, toss, and you have a light salad that’s full of flavor. Mix in a balsamic vinaigrette dressing for even more pizzazz.

Quinoa can be served at any meal, and is available in several forms, even flour. For breakfast, you can serve quinoa with berries, nuts, and milk as a cereal. The flour can be used for baking along with whole grain wheat or as a substitute. Fitting quinoa into your healthy diet is not at all difficult with all these choices.

Once you include quinoa in your diet, you’ll be looking for all sorts of ways to serve it. It won’t be hard to find! This is a very versatile super food that deserves a spot in your pantry.

Pumpkin is a vegetable, regardless of those images. In fact, pumpkin is a nutrient-rich super food that has a great number of health benefits. Let’s take a look at why pumpkin should get its just desserts… beyond desserts.

A Well-Rounded Vegetable

The list of nutrients in pumpkin is almost endless. Starting with the basic vitamins and minerals we all know, pumpkin has a healthy amount of vitamins C and E, and is a rich source of potassium and magnesium. Pumpkin is also right up there with other super foods in the dietary fiber category.

Pumpkin also contains two lesser known elements called carotenoids, which are alpha-carotene and beta-carotene. These carotenoids are fat-soluble compounds that are specifically linked to decreasing the risk of a number of cancers, as well as lowering the risk for heart disease, cataracts, and macular degeneration.

Beta carotene is an important antioxidant. Foods rich in beta carotene, like pumpkin, sweet potatoes, and carrots, have the potential to lower cholesterol and to slow the aging process of our vital organs. Antioxidant rich foods, like pumpkin, are key to fighting the free radicals which attack our healthy cells.

And, it’s not just the flesh, the insides, of the pumpkin that is healthy. The seeds from the pumpkin also earn their super food status. These seeds, or pepitas, are also nutrient-rich and beneficial, containing high concentrations of phosphorous, zinc, copper, selenium, and other nutrients. The seeds also have essential Omega 3 fatty acids and even the amino acid typtophan, known for its anti-depressant benefits. So, as you see, the pumpkin has a lot more to offer than you might think.

Thinking Outside the Pie Pan

Of course, pumpkin is associated first with pie. Beyond pie, many folks know about making pumpkin muffins or cake. These are great and delicious, but trying to branch out into more pumpkin dishes takes a little more imagination.

But, first to clarify; no, pumpkin does not taste like pumpkin pie. That flavor comes from the spices used in the pie, like nutmeg, allspice, and cinnamon. Because pumpkin basically has very little flavor of its own, it will taste like whatever you want it to taste like.

Pumpkin is truly versatile enough to go into soup, chowder, stews, casseroles, and other main dishes. You can puree pumpkin and add to soups as a thickener and to add great fiber and nutrition. Try roasting pumpkin and mashing like you would any squash. Flavor with herbs, salt, and pepper for added taste. You can steam it, boil it, or puree it to use in a variety of other recipes, like pumpkin pancakes for breakfast. The seeds, of course, can be roasted in a number of ways, then added to cereal, trail mix, or salads.

For a real different twist, and a very pretty presentation, scoop out the flesh from several small pumpkins, chop up and add to your choice of meat, vegetables, rice or bread cubes, and seasonings. Then stuff the pumpkin shells with the mixture and bake to make an entrée that your guests won’t soon forget.

Pumpkin has definitely earned its place among the top super foods for a healthy diet. Colorful, nutritious, delicious, and oh so versatile – all the things a super food should be!

Wellness Starts at the Top

First, let’s try to understand a bit of brain science. The brain is made up of about sixty percent fat. This fat is found mainly within the membranes that surround the brain’s nerve cells. The composition and chemistry of these membranes has a direct effect on chemical reactions in the brain. These chemical reactions are the brain’s signals. The influence that more Omega 3 in the fat has on these signals has been studied extensively. It is believed that Omega 3 fatty acids promote better and faster transfer of signals in the brain. Okay. I guess that means Omega 3 fatty acids are good for you. Let’s see how.

When your brain signals are working well, your whole body benefits. Besides brain health itself, other health benefits related to Omega 3s include inhibiting cancer cell growth, reducing inflammation throughout the body, prohibiting excess clotting in the blood, and reducing the risk of obesity by stimulating a hormone called leptin, which helps regulate metabolism and body weight.

While there is some speculation about the true power of Omega 3s in treating or improving things like mental disorders, heart disease, and cancer, many researchers still claim there are significant benefits to consuming foods that contain these vital fats.

Looking for Omega 3s

If you live in Alaska, Taiwan, or Japan you may already be eating enough foods rich in Omega 3 fatty acids. The reason is that these populations routinely consume fish that is fatty, in a good way. Diets that contain fatty fish are continuing to show better results with respect to less inflammatory ailments and less obesity-related diseases, such as diabetes and heart disease.

But, if you don’t live in one of those areas, you can still find plenty of the Omega 3s you need. These fatty acids are most prevalent in seafoods, with salmon, tuna, scallops, sardines, and trout being particularly rich. Other sources of Omega 3s are algae, krill, shrimp, and tofu, as well as certain nuts and seeds, like walnuts and flaxseeds.

Other vegetables and spices like cloves, mustard seeds, cauliflower, collard greens, and cabbage are good sources for Omega 3s. Even certain berries, like strawberries and raspberries, provide at least some of the same healthy benefits.

Generally speaking, eating a healthy diet rich in green leafy vegetables, lean meats, seafood, as well as nuts and berries, contributes to better health. This general guide just happens to include many foods that are naturally rich in Omega 3 fatty acids. That could be one of the simplest ways to supplement your good health, and it’s all right on your dinner plate!

Nutrition by the Handful

That little nut you have been snacking on is really a super food because of the unique combination of fats, protein, vitamins, and minerals. This tiny powerhouse works hard lowering the risk of some significant diseases and health conditions.

Don’t let the fat content or calorie count of nuts worry you too much. Even though nuts are often high in calories and fat, they have ‘good’ fats and omega 3 fatty acids that lower bad cholesterol levels and help regulate blood pressure and healthy heart rhythms. The fiber content in nuts also helps control cholesterol and has been found to lower the risk for diabetes.

But that’s not all. Certain types of nuts also have plant sterols which is another cholesterol inhibitor. So important as a cholesterol inhibitor, as a matter of fact, that plant sterols are added to things like orange juice and margarine for the health benefits. And you’ve got it all right there in a nut.

In addition, vitamin E and the amino acid L-arginine are two elements that help reduce plaque in the circulatory system, which helps to prevent clots in arteries. Nuts have so many of these healthy elements that they may be one of the most powerful food you can eat to take care of your heart.

Enjoy Nuts in Numerous Ways

The important thing to remember with nuts is, like many other things in life, too much of a good thing isn’t really good. Since nuts are dense in calories and fat, a little goes a long way. For instance, just a dozen or so cashews can have up to 180 calories. For this reason, health experts recommend limiting your daily intake of most nuts to no more than a couple of ounces. This is actually good news for your budget, since adding nuts to your healthy diet requires only a small investment for such a big return.

So, what specific nuts are best to eat regularly? There isn’t really a lot of definitive research to suggest one type of nut is better than another. Walnuts, almonds, peanuts, and cashews are popular and easy to find in most regions. You’ll also find many recipes for these particular nuts, so it’s easy to incorporate nuts into your meals as well as your snacking.

Consider substituting chopped nuts for the chocolate chips in cookies, for example. Toss peanuts into a green salad or pasta salad for added nutrition and crunch. Use natural peanut butter on your morning toast instead of butter or jam. Walnuts are a classic choice to top a savory salad. Chop almonds up and toss in your vanilla yogurt for a nice crunch.

You can also grind almonds, peanuts, or other nuts into a coarse meal. Use this meal to coat chicken or fish instead of using cornmeal or flour when frying or baking. Grind the meal fine and add to smoothies in your blender. Almonds can be ground into a flour consistency and can be used in many dishes as a substitute for wheat flour. This gluten-free flour alternative has become very popular in recent years.

It’s best to buy shelled, unsalted, or minimally processed varieties of nuts in small quantities. You can also protect fresh nuts from oxidation by storing them in a cool, dark, dry place. Or you can store nuts in an airtight container in the refrigerator or freezer. The oils that naturally occur in nuts can become rancid if exposed to heat and air.

Adding small amounts of nuts to your diet will provide your body with big benefits. Choose a variety of nuts, store them properly, and enjoy a handful of crunchy nutrition every day.

Outrageous Nutrition for a Lifetime

We know that oats, along with other whole grains, provide protection against heart disease, potentially extending the lifespan of people who include this food regularly in their diets. That would seem to be enough of a reason to add oats to your diet, but there’s more. This is a high fiber, high protein food that’s low in calories and rich in important vitamins and minerals like iron, calcium, copper, potassium, manganese, and selenium.

Beta glucan is the main ingredient responsible for lowering serum cholesterol levels. Oats also contain special antioxidants called avenanthramides. Together these two elements have been shown to significantly reduce LDL cholesterol levels when oats are consumed on a regular basis.

Oats have a low glycemic index which means the energy from this food burns slowly and stays with you to satisfy your hunger for a longer period of time. Having nutrients released slowly into the bloodstream and throughout the body helps stabilize blood sugar levels, eliminating the spikes which can cause many health problems, concentration problems, and dieting problems. In addition, the B vitamins contribute to strong healthy skin, nails, and hair.

Along with other whole grains, studies have found that consuming oats can aid in the battle against breast cancer, Type 2 diabetes, and asthma in children. With this sort of super food on your side, why wouldn’t you eat it?

Countless Ways to Enjoy

Oats are an inexpensive and widely available grain that can be easily incorporated into meals at any time of day. Oats are easy to store in containers or airtight bags, and have a very long shelf life.

A bowl of hot cereal in the morning is the most familiar way oats are served. Whether you buy raw oatmeal or quick cooking, you are starting off with a good basis for nutrition. Vary the toppings and you vary the recipe enough to eat servings of oatmeal a number of times each week without getting bored. Add berries, nuts, stevia, or protein powders to boost the flavor and superpowers of your oatmeal.

Besides breakfast cereal, there are a number of other ways to incorporate oats into your daily diet. Oats can provide a toasty coating for baked or broiled fish, and are often used to make hearty muffins, cookies, and other desserts. Don’t forget about convenient trail mixes or granola bars. Oats are often the central ingredient in those tasty treats.

Mixing oatmeal in as a binder in ground meat for burgers, meatloaf, and meatballs is another way to ‘sneak’ more nutrition into your diet. Oats also play center stage in a number of bread recipes, whether as a main ingredient or to add just a bit of heartiness and crunch.

As part of your healthy diet, incorporating up to three servings of whole grains a day is recommended by many nutritionists and health experts. Oats provide enough significant benefits for healthy living to make them a vital part of your good diet.