Word of Wisdom Today

Have any of you been wondering what the LDS Church's stance is on nutrition today?
I did- I felt like Joseph Smith- confused by every voice declaring what is healthy and what is not.

After praying, I felt impressed to go to the church's website and see what the brethren have said.
I went to providentliving.org (the church's website for food storage and self reliance,
then clicked on "Physical Health", then on "Nutrition & Diet."
(Here is the link: Nutrition & Diet)

I downloaded the pdf on the right hand column of the page
and have felt so SETTLED on where I stand with nutrition.  
(And, my family is relieved to be more normal).
I had been making my own rules that the Lord has not set- kind of Pharisaical.
My husband's advice is always to Follow the Prophet.
Line up with what he says and you'll be safe.
I found that means lining up my priorities with his.
Now I feel like my time and energy can be spent on more meaningful things than food.

*I also love what the Strength of Youth Pamphlet says about nutrition:
Eat nutritious food- food that has nutrients!
Practice Balance & Moderation in all aspects of physical health
Avoid extremes in diet
Physical & Emotional Health

Cafe Rio Sweet Pork Tacos (with black beans & cilantro/lime dressing)

    

(Serves 7-8)

Small, Simple version of Black Beans:

3 ½c. cooked black beans (2 cans)

½ T. olive oil

3/4 t. minced garlic

1 t. cumin

1c +2 T. tomato juice 

3/4 t. salt (½ t. if using canned beans)

1/8 t. pepper

3 T. chopped cilantro

(Serves 12-14)

BLACK BEANS from scratch:

2 c. dry black beans   (6c. cooked)

6 c. water

1 t. canola oil

---

1 T. olive oil

1 1/4 t. minced garlic

1 1/2 t. cumin

2c. blended tomatoes 

(or tomato juice)

(or 1 can tomato sauce + 1 c. water)

1 1/4t. - 1 ½ t. salt 

1/4 t. pepper

1/3 c. fresh cilantro 

Directions:

1. Soak beans in water for 6-8 hours

2. Pressure cook on high with canola oil for 10-15 min

3. Drain water off beans.

4. Saute olive oil and garlic on medium heat for a couple of minutes

5. Stir in cooked beans and remaining ingredients

6. Simmer for a 10-20 minutes

7. Serve over rice or on tortillas 

 (cilantro lime rice)

---------------------------------

(# People you are serving /4 = # pounds of pork)

SWEET PORK Recipe: (Serves 24-32)

My Own Healthy Version:

4 lbs pork (8c cooked)

4 c. salsa

1 c. brown sugar

2 T. taco seasoning (2t. chili powder + 2t. cumin + 2t. paprika)

Common Coke Version:

6 lbs. pork roast (about 2c. cooked)

1 16 0z bottle La Victoria red taco sauce (I usually get medium)
1 can coke (I usually buy the Mexican coke in a glass bottle)

2 cups brown sugar

-Cook roast in the crock pot with a little water on low for 6 hours or longer. 

When it is done you will be able to shred it easily with a fork. 

Then add the rest of the ingredients and let cook for one more hour.

Simple Meat to go with it:

Nonsweet:                                     Sweet:

2 c. chicken or pork             2 c. chicken or pork (1lb)

1 T. taco seasoning             1 c. salsa + ½ T taco seasoning

 1/4 t. salt                            1/4 c. brown sugar

Cilantro/Lime Dressing

1 ½ c. ranch dressing   (see my homemade version: healthy ranch dressing )

2 tomatillos, diced (or green tomatoes)

1T. fresh lime juice

½ t. minced garlic

5 stalks cilantro

1/2 jalepino pepper, deseeded

(blend in blender)

________________________

(# People you are serving/4 = # Cans of black beans  OR

# People / 7 = # Cups of Uncooked (dry) Beans)

BIG BATCHES of BLACK BEANS

Serves:

28-32               42-48                 56-64         

8 cans            12 cans         16 cans black beans

14c cooked     21 c cooked    28c cooked

(4 2/3c. dry)    (7c dry)           (9 1/3c dry)

(14 c. water)   (21c water)      (28c water)

(½ T oil)           (4t oil)             (1½ T oil)

---

2 T. olive oil     3T olive oil       1/4 c. olive oil

1 T garlic          5t  garlic           2T. minced garlic

4 t. cumin          2T cumin         2T+2t cumin

4 ½ c. Tj.          6 3/4c. Tj.       9 c. tomato juice 

(3/4 can).         ( 1+can)          (1½  46oz cans)

1 T. salt             1½ T salt.          2 T. salt

(half the salt if using canned beans)

½ t. pepper         3/4t pepper     1 t. pepper

3/4 c. cilantro     1c cilantro       1 ½ c. cilantro 

(1 bunch of cilantro is about 1c chopped)

1. Soak dry black beans and water overnight (12 hours) in a large, covered pot.

2. Bring to a boil with lid on, then simmer with oil, lid on for 1 ½ hours -until beans are soft

(Or crockpot 4-5 cups of beans on low for 8-9 hours in a 6 quart crockpot. No need to pre-soak them.  If you do, the cooking time will be around 6 hours.)

3. Drain water off beans.

4. Saute oil and garlic on medium heat for a couple of minutes

5. Stir in cooked beans and remaining ingredients

6. Simmer for a 10-20 minutes

7. Serve over rice or one tortillas  

(the higher amounts are determined if serving it with meat.  

If beans are the only protein, use the lesser amount)

8. To serve 120, cook 2 huge pots of the Serves 56-64

Wheat Pancake & Waffle Mix

BUTTERMILK PANCAKE/WAFFLE MIX
12 c. wheat flour
3/4 c. sugar
2 T. salt
2 T. baking powder
1 T. baking soda
3 c. powdered milk
---
  4c. mix +
  3 c. cold water
  1 T. vinegar
  6 T. oil
  3 eggs (12 for high protein waffles)

Whole Wheat Pancake Mix
Ingredients:
9 c. wheat flour
1 c. powdered milk
1/3 c. baking powder
1/2 c. sugar
4 t. salt

For Pancakes:
2 2/3 c. water
2 eggs
6 T. canola oil
4 c. mix

For Waffles:
2 c. milk
3 eggs
1/2 c. oil
3 c. mix

Mostly Wheat Pancake Mix
Ingredients:
6 c. wheat flour
3 c. white flour
2 t. salt
5 T. baking powder
1/2 c. sugar
2 c. powdered milk

Serves 12 (2 pancakes each)
For Pancakes or Waffles:
3 3/4 c. mix
3 c. cold water
6 T. oil
4 eggs

Directions:
1. Preheat skillet to 375* (or waffle iron to #3 med heat)
2. Pour 1/4 c. batter per pancake or 1/2 c. per Belgium waffle

Pork Chop Marinade

Ingredients:
1/2 c. water
1/3 c. soy sauce
1/4 c. canola oil
2 t. peppers
1 t. salt
1 t. minced garlic
6-8 pork chops, fat removed

Directions:
1. Marinade in fridge for at least 2 hours
2. Grill on medium high heat for 8 minutes on the first side
(rotate 45* every 2 minutes)
3. Flip when juices pool on upper surface and meat is cooked 1/2 way
4. Grill 2-7 minutes on second side (depending on thickness of meat)

Whole Wheat Dessert Pizza

 DESSERT PIZZA TOPPINGS:
Serves 8:                       Serves 12:
2T. butter                       3 T. butter
2T.+2t. brown sugar      ¼ c. brown sugar
1 t. cinnamon                 ½ T. cinnamon
1/3 c. choc chips            ½ c. chocolate chips (add last minute of cooking)
             After-Drizzle Topping:
1/3 c. powdered sugar    ½ c. powdered sugar
2 t. milk                         1 T. milk
¼ t. vanilla                      ¼ t. vanilla
      

Directions:
Prepare dough according to regular pizza, just use dessert pizza toppings instead

Whole Wheat Pizza

Whole Wheat Chicken Pot Pie

Chicken Pot Pie
(Serves 8)
Ingredients:
2 Whole Wheat Pie Crusts (with beans not applesauce)
2 c. chicken
1 c. carrots, diced
1 c. frozen peas
1/2 c. celery
1/2 c. onion
1/4 c. olive oil
1/3 c. wheat flour
2/3 c. skim milk
1/2 t. salt
1/4 t. pepper
1/4 t. celery salt
1 t. minced garlic

Directions:
1. Prepare 2 Pie Crusts (See previous post) low fat whole wheat pie crust
2. Saute chicken, celery, onions, carrots, and peas in a saucepan with olive oil.
3. Whisk in wheat flour and milk on medium heat until thickened.
4. Add seasonings and pour into a pie crust
5. Seal with another pie crust on top.
(Pinch the edges and put some fork holes for air on the top)
6. Bake at 350* for 50 minutes.

Whole Wheat Pumpkin Pie

Pumpkin Filling:
1/2 c. powdered milk
1/2 c. water
1 3/4 c. pumpkin (1 regular can)
(you can bake a pumpkin and blend the inside/meat)
2 eggs
3/4 c. sugar
1 t. cinnamon
1/2 t. salt
1/2 t. ginger
1/4 t. cloves (or 1/8 t. nutmeg)

Directions:
1. Prepare Thick Whole Wheat Pie Crust (See previous post) low fat whole wheat pie crust
or 1 single white crust (see below)
2. Preheat oven to 425*
3. Whisk water and powdered milk
4. Add remaining ingredients and blend well
5. Pour into large pie crusts.
6. Bake at 425* for 15  min, then 350* for 40-45 min.
(Cover edges with tinfoil if you don't want them too get to crispy.)
7. Cool and Serve (the batter will firm up after it cools)

Single White Pie Crust              
Ingredients:

1 c. white flour
1/2 t. salt
1/4 c. shortening or oil
(can replace half the fat with applesauce)
3- 4T. ice cold water (3T if using shortening, 4T if using oil)

Directions:

1. Stir flour and salt with a fork.

2. Add shortening and ice water.

3. Wrap in saran wrap and put in freezer while you prepare the filling

(or the fridge if it will be longer than 15 min)

4. Roll out on floured parchment paper

5. Place in bottom of pie tin

12 MUFFIN TIN PIES

dough Ingredients:

1c. flour

2T. sugar

1/2 t. salt

1/12 t. baking powder

1/3c. vegetable shortening

1/3c. warm water

Directions:

1. Form 12 balls. Roll out thin

2. Place in bottom of 12 muffin tins

3. Fill with 1 pumpkin pie filling (1/4c per muffin tin)

4. Bake at 425* for 15 min, then 350* for 15-20 min

Whole Wheat Apple Pie with Crumble Topping

1 Apple Pie Filling:
6 c. peeled, sliced apples (I like to use tart ones)
3 T. white sugar (2/3 c. if you are using a regular crust on top)
1 1/2 T. wheat flour
3/4 t. cinnamon
dash nutmeg

1 Crumble Topping:
1/2 c. wheat flour
2 T. canola oil
2 T. applesauce
6 T. brown sugar
3 T. white sugar
1/4 + 1/8 t. cinnamon
1/4 + 1/8 t. salt

Directions:
1. Prepare 1 Pie Crust (see previous post) low fat whole wheat crust
2. Stir pie filling together in a bowl and place in pie tin
3. Mix crumble topping in a bowl, then sprinkle on top of apple filling.
(or for regular apple pie, place another crust on top and seal edges together well.)
4. Bake at 425* for 10 min, then 350* for 40-45 min. (or until just starting to brown)
(400* for 50 min for a regular apple pie)

EMPANADAS:

8 large Empanadas (for filling- use 1 apple pie filling)

dough ingredients:

2c. flour

4T. sugar

1 t. salt

1/6 t. baking powder

2/3c. vegetable shortening

2/3c. warm water

Directions:

1. Form 8 balls

2. Roll into circles, fill, fold over and seal

3. Brush egg whites on top. Bake at 350* for 20 min 

4 PIES FOR HOSTING:
4 Apple Pie Fillings:
24 c. peeled, sliced apples (I like to use tart ones)
3/4 c. white sugar (3 c. if you are using a regular crust on top)
6 T. wheat flour
1 T. cinnamon
1/8 t. nutmeg

4 Crumble Toppings:
2 1/4 c. wheat flour
9 T. canola oil
9 T. applesauce
1 1/2 c. brown sugar
3/4 c. white sugar
1 1/2 t. cinnamon
1 1/2 t. salt

APPLE PIE PICTURE WITH WHITE LATTICE CRUST

White Double Crust

Kale Potato Stir Fry

This is such a great way to eat Kale!  My whole family loves it.
Ingredients:
2 T. olive oil
2 c. onions, diced
1 c. turkey burger, cooked
8 c. potatoes- microwaved until almost soft, then diced
8 c. kale, chopped (5c. if frozen)
2 c. white beans, cooked (1 can, drained)
1/2 t. salt
1/8 t. pepper
2 t. chicken boullion

Directions:
1. Wash, puncture, and microwave potatoes for 5-10 minutes (until almost done)
2. Cook turkey burger and set aside.
2. Dice onions and kale and fry in in oil
3. Dice potatoes and add to onions and kale.  Fry until soft.
4. Stir in turkey burger, beans, and seasonings.