Two Sisters, One Kitchen

Quick, healthy meals by a loving team. See what’s cooking in J & K's kitchen!

Parsnip Sampler November 15, 2014

Jamie says: “Variety is the spice of life,” so why not get a little adventurous and creative with the herbs- and spices- in your pantry? Let’s be real, unless you’re feeding a family, it can get a little boring to eat four servings of the same parsnips- so why not make a Parsnip Sampler and jazz each serving up with a burst of different seasonings.

Oh, and please be careful cutting them. I have flashbacks of my trip to urgent care from cutting parsnips in my college days. Just ask Kathryn and my sweet neighbor (at the time) Patty…

Parsnip Sampler

Parsnip Sampler

How do you jazz these root vegetables up? I’m talking chili and cumin; dill and lemon peel; thyme and rosemary; and curry. A different flavor for each day. (Or you can freeze them. You can freeze almost anything…)

Curry, and dill, and chili, and rosemary, oh my!

Curry, and dill, and chili, and rosemary, oh my!

Parsnip Sampler

Ingredients:

  • 1 bag of fresh parsnips
  • 1 1/2 Tbsp olive oil
  • 1/4 tsp chili
  • dash cumin
  • 1/8 tsp salt
  • 1/8 tsp dill
  • dash lemon peel
  • 1/8 tsp thyme
  • 1/8 tsp rosemary
  • 1/4 tsp curry

Directions:

  1. Preheat oven to 375°F. Wash parsnips. Cut off and discard ends. Cut parsnips into slices about 1/2 inch thick. Cut large slices (from the top part of the parsnip) in half to make half circles. Place cut pieces in a pile on a large baking sheet. Drizzle olive oil on top and mix in with clean hands. Put one-fourth of the parsnips in the corner of the baking pan and sprinkle with chili and cumin. Mix well.
  2. Add salt on top of the remaining three-fourths. Mix well. Divide salted parnsips into three separate piles in the remaining corners of the baking pan.
  3. To one pile, add dill and lemon peel; to the third, add thyme and rosemary; and to the fourth, add curry. Mix each pile separately with clean hands and spread out so pieces are not piled.
  4. Roast for 30 minutes or until soft when pierced with a fork and golden brown. Serve each variety separately. Enjoy!

Servings: 4

  • Nutrition note: Parsnips are a good source of vitamin C, folate, and fiber. They also provide carbohydrates for energy.
 

Cinnamon Spice Sweet Potato Strips November 11, 2014

Jamie says: I love fall. The weather, the celebrating (my birthday, Halloween, Thanksgiving), and let’s be real, the food- pumpkin and spice and everything nice! And so, I was inspired to make these Cinnamon Spice Sweet Potato Strips, and I hope you are, too…

Cinnamon Spice Sweet Potato Strips

Cinnamon Spice Sweet Potato Strips

Kid-friendly, dietitian-approved.

Not your average side of fries...

Not your average side of fries…

They’re sweet and salty and a little spicy/zesty from the blend of cinnamon, ginger, nutmeg, and cloves. Yum!

Sweet and salty with a taste of autumn

Sweet and salty with a taste of autumn

Cinnamon Spice Sweet Potato Strips

Ingredients:

  • 16 oz mixed sweet potatoes (Natural Beauty organic)
  • 2 Tbsp canola oil
  • 1 1/2 tsp ground cinnamon
  • 1/4 tsp ground ginger
  • dash ground cloves
  • dash ground nutmeg
  • dash salt, divided
  • 1 1/2 tsp sugar, divided

Directions:

  1. Preheat oven to 375ºF.
  2. Cut sweet potatoes into strip and place in a large glass baking dish (Pyrex).
  3. Drizzle with canola oil and sprinkle with cinnamon, ginger, cloves, nutmeg, salt, and sugar. Bake for 35 minutes until soft.
  4. Top with a dash of salt and sugar. Serve hot. Enjoy!

Servings: 2

Nutrition note: Sweet potatoes are an excellent source of vitamin A, which is great for night vision (tell the kids they will have superhero see-in-the-dark powers). Leave the skin on for extra fiber for fullness.

 

Chocolate Chia Pudding November 3, 2014

Jamie says: I did it! I made chia pudding. And it was epic. Well, maybe epic is a little strong of a word, but it was delicious and epic for the moment.

 

Chocolate Chia Pudding

Chocolate Chia Pudding

It tasted much like traditional pudding, but more filling and, to me, even better. So satisfied.

Just like "real" pudding- but even better!

Just like “real” pudding- but even better!

Ready to dig in? Give it a try.

The chia seeds are blended, leaving a gel-like chocolaty treat

The chia seeds are blended, leaving a gel-like chocolaty treat

Chocolate Chia Pudding

Ingredients:

  • 1/3 cup prepared chia gel
  • 1/3 cup fat free milk (organic)
  • 1 scoop chocolate protein powder (Publix GreenWise)
  • 1 Tbsp unsweetened cocoa (Hershey’s)
  • dairy whipped topping (ReddiWip Original)

Directions:

  1. In a mini blender (i.e. Bullet-style), add chia gel, milk, protein powder and unsweetened cocoa. Blend until all ingredients are incorporated.
  2. Serve in a small bowl with whipped cream on top. Enjoy!

Servings: 1

  • Nutrition note: This pudding has more protein and omega 3s and less saturated fat and sugar than your traditional pudding.
 

Pumpkin Fro Yo ‘n’ Pear Chia Sunrise Waffles November 2, 2014

Jamie says: Wow, it’s cold! This South Florida girl is not used to this arctic-like weather. Gets me every time. (I’m in Florida by the way.) Call me crazy, but for some reason, I like frozen yogurt when it gets cold out. (Is anyone else the same way?) And so, I woke up freezing, and what did I want for breakfast? Frozen yogurt…and chia gel. (Told ya I’m obsessed with this chia gel stuff.) I put the two together and made Pumpkin Fro Yo ‘n’ Pear Chia Sunrise Waffles!

Pumpkin Fro Yo 'n' Pear Chia Sunrise Waffles

Pumpkin Fro Yo ‘n’ Pear Chia Sunrise Waffles

I have to say, they turned out quite beautiful- like flowers or suns…

They look so pretty! Like flowers or a sun with rays.

They look so pretty! Like flowers or a sun with rays.

There’s a nice contrast in the colors, textures, and flavors. It tasted awesome, too. I bet kids would love these…

Fun for everyone

Fun for everyone

Pumpkin Fro Yo ‘n’ Pear Chia Sunrise Waffles

Ingredients:

Directions:

  1. Heat waffles in toaster until they’re golden brown.
  2. Chop a pear. Spread chia gel on toasted waffles. Place a 1/4 cup scoop of frozen yogurt in the center of each waffle. Divide chopped pear on top of both waffles, around the frozen yogurt scoops. Enjoy!

Servings: 1

  • Nutrition note: Recipe makeover- Make waffles and ice cream healthier by using whole grain waffles and a portion-controlled amount of fat free frozen yogurt; top with fresh fruit fruit for fiber and vitamins; chia gel adds fiber, omega 3s, and calcium.
 

Chia Gel

Jamie says: I don’t know why, but I’m obsessed with chia seeds lately. I have made chia gel; tried chia pudding and chia oatmeal; just purchased a juice with chia seeds; and am looking forward to dabbling with chia pudding. Can’t. Get. Enough. Chia.

Chia Gel

Chia Gel

Are these really the same chia seeds (Cha-cha cha chia pet anyone?) we grew up with as kids?

Vanilla and nutty goodness; just a heads up- it's a little slimy...

Vanilla and nutty goodness; just a heads up- it’s a little slimy…

Shaking the chia seeds in water to make chia gel is like a little science experiment… you’ll see what I mean when you make your own. The chia gel is actually quite tasty- I like the vanilla undertone. And, I actually like the slimy texture. So far, I’ve put the chia gel in kefir and milk. More to come, I’m sure…

Chia Gel

Ingredients:

  • 1/3 cup chia seeds
  • 1 cup water
  • 2 tsp vanilla extract

Directions:

  1. Pour chia seeds, water, and vanilla extract into a jar with a lid. Shake well. Refrigerate until cold or until ready to enjoy.

Servings: 2

  • Nutrition note: Chia seeds are an excellent source of fiber and contain calcium and omega 3s.
 

Apple and Mozzarella Grilled Cheese with Honey Mustard October 10, 2014

Jamie says: Eight days until the big 2-8! Woot, woot. I’m ready for it, and for some reason, I’ve already adapted to the new number. I had a great 27 and am looking forward to the adventures of 28! Let the birthday countdown begin and the celebration continue. After all, you’re supposed to celebrate for the whole month, right?

Apple and Mozzarella Grilled Cheese with Honey Mustard

Apple and Mozzarella Grilled Cheese with Honey Mustard

Today’s lunch- Apple and Mozzarella Grilled Cheese with Honey Mustard. It was delicious…

What's inside? Let's have a look at that tender kale, soft mozzarella, and softened apples, with a drizzle of honey mustard peeping out... yum!

What’s inside? Let’s have a look at that tender kale, soft mozzarella, and softened apples, with a drizzle of honey mustard peeping out… yum!

The bistro-style grilled cheese was simple to make and oh-so-great. I think the lines in the bread add character.

This bread's got definition.

This bread’s got definition.

Paired with a warm bowl of tomato soup, it’s the perfect lunch. As always, enjoy!

Pairs perfectly with a bowl of tomato soup. Chow time.

Pairs perfectly with a bowl of tomato soup. Chow time.

Apple and Mozzarella Grilled Cheese with Honey Mustard

Ingredients:

  • 1 large slice 100% whole wheat mountain bread (Publix Bakery)
  • 1/2 apple (organic gala)
  • 2 tsp honey mustard (Boar’s Head)
  • 1/2 cup fresh baby kale (Organic Girl)
  • 1 slice fresh mozzarella (Publix)
  • no-stick canola cooking spray (PAM)

Directions:

  1. Preheat a panini maker or indoor electric plate grill (aka George Foreman grill).
  2. Slice bread in half. Slice apple half into disks (cut out core of inner pieces).
  3. Spread honey mustard on one side of bread. Top with baby kale, followed by fresh mozzarella and apple slices. Top with remaining 1/2 slice of bread.
  4. Spray no-stick cooking oil on cooking surfaces. Heat sandwich in grill for about 5 minutes or until cheese is melted, kale is slightly wilted, and apples are softened. Remove from heat. Enjoy!

Servings: 1

Serving suggestion: Serve with a bowl of warm tomato soup. (I had the Tabatchnick’s tomato with basil frozen soup.)

  • Nutrition note: Adding fresh apple to a sandwich not only gives it a nice crunch, but adds vitamin C and fiber.
 

Toasted Squash Seeds October 6, 2014

Jamie says: Who said pumpkin seeds were the only seeds you could roast? After making my first pressure-cooker spaghetti squash, I wasn’t ready to toss the seeds, so I roasted and toasted ‘em…

 

Toasted Squash Seeds

Toasted Squash Seeds

Just like with pumpkin seeds, the key to a tasty golden brown seed is patience- letting the seeds dry out overnight (or maybe a couple of nights).

Golden brown goodness

Golden brown goodness

They were delicious on top of Greek yogurt with balsamic peaches. The small batch went way too quickly.

Perfect on top of yogurt or salad or just to snack on

Perfect on top of yogurt or salad or just to snack on

Toasted Squash Seeds

Ingredients:

  • Seeds from a winter squash (such as spaghetti squash)
  • spray extra virgin olive oil
  • dash salt
  • dash freshly ground pepper

Directions:

  1. Rinse and drain squash seeds. Place on a paper towel to dry overnight or for two nights.
  2. Preheat oven to 350ºF. Place seeds on a a small baking sheet or cake pan.
  3. Mist with an extra virgin olive oil spray. Sprinkle with salt and pepper. Bake for 15 minutes or until a light golden brown.

Servings: varies, about 1-2

Serving suggestion: Sprinkle on top of Greek yogurt with roasted balsamic peaches

  • Nutrition note: Seeds, such as squash seed, contain unsaturated fats which are heart-protective and vitamin E which is an antioxidant vitamin.
 

 
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