The Secret to a Healthy Casserole

Casseroles are something that my family indulged in at least four days a week. On Sundays Dad would put something big on the BBQ spit, like a turkey, leg of lamb or ham and we would eat that, with all the fixin's for Sunday dinner. For the rest of the week we had sandwiches and casseroles, interspersed with burgers, spaghetti and meatballs, or a pizza. Casseroles are great for using up those leftover bits of meat in a more interesting way. If you love cheese, as my family does, there's nothing better than some kind of meat baked with pasta and cheese. Okay, I confess, I'm Italian, and I eat like it.

Putting together a casserole is kind of like making soup, but without all the liquid. You need something to bind everything together, like cheese or some canned soup without the liquid, eggs, or breadcrumbs...or all of the above. Pretty much anything goes good in a casserole dish and there are loads of casserole recipes out there. First decide what kind of meat (or veggies, if you're vegan), starch, binder and flavors you want to put together. Then figure out how long it's going to take for the flavors to mingle in the oven, and go for it.

If you are going to use rice or pasta, you can either cook the starch first and then cook the casserole less or you will have to add the appropriate amount of liquid so it can cook. Things like potatoes don't need liquid but they will need an extended cooking time. With precooked starches you will just need enough time for everything to mix well and if you take that route, make sure you cook the meat first too.

Remember to season the casserole well or it will be rather bland. Beyond the usual salt and pepper, you would use basil, oregano and cheese for pasta, tomato sauce for rice or pasta and cheese for potatoes. Additional vegetables for any casserole would be onions, garlic, peas, beans, carrots, celery, bell-pepper, broccoli, cauliflower and corn. Tuna goes best with peas, onions, garlic and pasta, with a white sauce. Beef goes best with rice or pasta and all of the vegetables and tomato sauce. Chicken and turkey go best with rice or pasta, peas, corn, onions, garlic and broccoli. Ham goes best with onions, garlic, peas, beans, bell-pepper and cauliflower. These are not hard and fast rules, just examples. You fix what you like and don't worry about tradition. Pop that casserole in the oven, heat until bubbling and enjoy. When you make it yourself with fresh vegetables and a good chemical-free meat, it's healthy. That way you can also cut the calories, leave out additives that the deli might put in (and that the frozen food manufacturer will for sure put in), and get the satisfaction of knowing that you know exactly what is in it.

©2010 Dr.Valerie Olmsted All Rights Reserved

Dr. Valerie Olmsted is an author, naturopathic physician, metaphysician, internet entrepreneur, artist, speaker, and lover of life. Traveling with the Quantum Vortex Experience, she has helped thousands of people reach the inner connection they are seeking and has contributed to the discoveries of manifestation practices via quantum physics applications.

http://www.BeWhoYouReallyAreCoach.com
Contact: Dr. Valerie Olmsted
2370 W. SR 89A
Ste.11-#121
Sedona, AZ 86336
928-257-3290

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How To Make Extra-Delicious Soups, Sauces, Casseroles - One Special Secret

I just can't help it - I have an absolute passion for cooking. I love it! And please forgive me for tooting my own horn but if I do say so myself I've become pretty good at it. I'm not a "chef" because I don't "create" new dishes but I'm a master at seeking out great recipes and making them extra special by adjusting ingredients and flavors for my own family's preferences. People tell me all the time that I'm a great cook, but the truth is - I'm actually just a great recipe follower. I'm not secretive about it either - when anyone asks if they can have the recipe for something I've made, I'm flattered and eager to share it with them.

But I ran into a bit of a problem in that it seemed that no matter how precisely I wrote or relayed a recipe, friends often told me later that the dish didn't turn out as good as when I made it. I couldn't figure it out, so I took the time to think through my cooking process step-by-step and discovered the secret. It's such a fundamental thing for me because my mother taught me this so I assumed everybody cooked this way and I never thought to mention it in my recipes. Yet this small but important step makes all the difference in the world in creating a dish that goes from "pretty good" to "WOW! This is delicious!"

Meat Casseroles

Here's the deal. Almost all main-course recipes call for onions. For example, let's say you're making homemade vegetable soup. Most people will brown whatever meat it calls for and then cut up the onion and other vegetables and add them to the pot, then add broth or water and the called-for seasonings. That's the big mistake...

Whenever something calls for cooked onions and/or other fresh vegetables, always sauté the onions and vegetables first in a little olive oil and real butter. Do this in a separate pan from the rest of the ingredients (I use a deep skillet). Sauté until the onions are caramelized and soft and the other veggies (carrots, celery, peppers, etc.) are crisp-tender; about 15-20 minutes. Then add the vegetable mixture to the main pot.

What happens is that the flavors of the vegetables are greatly enhanced when they're sautéed separately - the caramelization process develops the flavor. With the "usual method" all ingredients are put into one pot at the same time and that wonderful vegetable flavor and aroma can't fully develop. The "sauté" step transforms all recipes with vegetables from "good" to "outstanding" and it's so simple!

Tips: Always try to purchase sweet onions for cooking (they're way more flavorful) but if they aren't available, add about 1 teaspoon sugar to regular onions as you're sautéing them. Any vegetables that are a little on the bitter side can benefit from a small amount of added sugar during the saute' process (and you can't taste the sugar in the final result).

It probably goes without saying but the "separate sauté step" does not apply to potatoes or tomatoes. Those can be added directly to the pot with the other ingredients.

I use this separate sauté method just about every single day because it seems that almost all recipes at least call for onions, if not other vegetables as well. I sauté the onions/vegetables before adding them to anything cooked - soups and stews, chili, meatloaf, crab cakes, quiches, scrambled eggs, salmon loaf, hamburgers, the works. If the recipe calls for onions or other veggies make it a given that they are sautéed separately first. The difference in flavor is truly amazing.

For more cooking tips, great recipes, and "must have" kitchen equipment, visit my website, listed below.

How To Make Extra-Delicious Soups, Sauces, Casseroles - One Special Secret

Patti Mays
Great Cooking Ideas

Patti Mays is an expert cook who shares down-to-earth tips, recipes and recommendations on her website, http://www.GreatCookingIdeas.com. Her upbeat site is all about delicious, easy cooking using ingredients that are affordable and easy to find. She has a large following because of her unpretentious style and humorous approach, yet her content is always rich in value. Patti and her husband live in Boise, Idaho where they are "happily retired from corporate life."

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The Secret to a Healthy Casserole

Casseroles are something that my family indulged in at least four days a week. On Sundays Dad would put something big on the BBQ spit, like a turkey, leg of lamb or ham and we would eat that, with all the fixin's for Sunday dinner. For the rest of the week we had sandwiches and casseroles, interspersed with burgers, spaghetti and meatballs, or a pizza. Casseroles are great for using up those leftover bits of meat in a more interesting way. If you love cheese, as my family does, there's nothing better than some kind of meat baked with pasta and cheese. Okay, I confess, I'm Italian, and I eat like it.

Putting together a casserole is kind of like making soup, but without all the liquid. You need something to bind everything together, like cheese or some canned soup without the liquid, eggs, or breadcrumbs...or all of the above. Pretty much anything goes good in a casserole dish and there are loads of casserole recipes out there. First decide what kind of meat (or veggies, if you're vegan), starch, binder and flavors you want to put together. Then figure out how long it's going to take for the flavors to mingle in the oven, and go for it.

Meat Casseroles

If you are going to use rice or pasta, you can either cook the starch first and then cook the casserole less or you will have to add the appropriate amount of liquid so it can cook. Things like potatoes don't need liquid but they will need an extended cooking time. With precooked starches you will just need enough time for everything to mix well and if you take that route, make sure you cook the meat first too.

Remember to season the casserole well or it will be rather bland. Beyond the usual salt and pepper, you would use basil, oregano and cheese for pasta, tomato sauce for rice or pasta and cheese for potatoes. Additional vegetables for any casserole would be onions, garlic, peas, beans, carrots, celery, bell-pepper, broccoli, cauliflower and corn. Tuna goes best with peas, onions, garlic and pasta, with a white sauce. Beef goes best with rice or pasta and all of the vegetables and tomato sauce. Chicken and turkey go best with rice or pasta, peas, corn, onions, garlic and broccoli. Ham goes best with onions, garlic, peas, beans, bell-pepper and cauliflower. These are not hard and fast rules, just examples. You fix what you like and don't worry about tradition. Pop that casserole in the oven, heat until bubbling and enjoy. When you make it yourself with fresh vegetables and a good chemical-free meat, it's healthy. That way you can also cut the calories, leave out additives that the deli might put in (and that the frozen food manufacturer will for sure put in), and get the satisfaction of knowing that you know exactly what is in it.

©2010 Dr.Valerie Olmsted All Rights Reserved

The Secret to a Healthy Casserole

Dr. Valerie Olmsted is an author, naturopathic physician, metaphysician, internet entrepreneur, artist, speaker, and lover of life. Traveling with the Quantum Vortex Experience, she has helped thousands of people reach the inner connection they are seeking and has contributed to the discoveries of manifestation practices via quantum physics applications.

http://www.BeWhoYouReallyAreCoach.com
Contact: Dr. Valerie Olmsted
2370 W. SR 89A
Ste.11-#121
Sedona, AZ 86336
928-257-3290

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What's for dinner? Top Secret Chicken Divan recipe

Shhh! This recipe has been collected, are stolen or purchased, if you will, in a way that I am not proud to admit it. My good friend has promised me, Celeste gave me this recipe for years. Without success, she never seemed to forget. But a few years ago, exactly (5) is pulled from where we lived and in the process, asked me to help pack the kitchen. He was there in all its glory secret recipe, put a copy of email from the mother on the back of the box with a piece of SpiceScotch. What should I do? The last thing I remember was always at home and find this recipe in his pocket. I do not know how it got there, and I'm not the universal forces that shone on me on this issue. Please promise not to tell! :) This is what you make Chicken Divan: 1 rotisserie chicken, meat and bones being crushed. Or you can boil or steam for about 4 chicken breasts, then cool and grind. February 14 g bags of broccoli 2 cans ornamentsCream of chicken 1 cup mayonnaise 1 cup sour cream 1 teaspoon tablespoon lemon juice (which I reported) 2 cups grated cheddar shared 1 / 4-1 / 2 cup Parmesan cheese grated pepper pepper on the bottom of a pan 9 x 13 baking, place your frozen broccoli, shredded chicken thrown on top. Then mix the sauce into a bowl, mix soup, sour cream, mayonnaise and a cup of shredded cheddar cheese and lemon juice. Mix well and pour over broccoli and chicken in layers...

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