What Pete Eats...
It is clear to many of my patients and their parents that I love to cook (and eat too!)....So, I decided to periodically update this page on the website with some of my favorite recipes. I like simply prepared and flavorful food. Healthy is a must. Kids must like it too! I hope you enjoy...
Homemade Yogurt
What you'll need:
Slow-cooker (Crock-Pot)
Cooking thermometer
2 dish towels
2-4 quart saucepan
32 oz high-quality milk, any fat %^ (avoid raw milk or ultra-pasteurized)
1 glassware or plastic-ware storage container with lid (at least 1 qt sized)
1 Tbsp of your favorite unflavored yogurt (I prefer Stonyfield Farm or Nancy's)
Preparation*:
Plug in slow-cooker and set on KEEP WARM. Place 1 dish towel in bottom of slow-cooker. Heat milk over low heat, stirring often (or high heat while CONSTANTLY STIRRING) to prevent scalding. Once milk has reached 180 degrees F, remove from heat and let it cool -- depending on how much milk you prepared and the size of your pot it may take 30-60 minutes. During the cooling process a thin "skin" will form, which you should remove and discard. Once the milk has cooled to between 100-110 degrees F, stir in the unflavored yogurt. Pour the mixture into your storage container and seal with lid, wrap with the remaining dish towel as insulation and place into the slow-cooker. Turn off and unplug the slow-cooker and cover (as best your can) with the slow-cooker lid. Wait at least 9 hours or even overnight. Voila!...Yummy, fresh, tasty yogurt. Be sure to refrigerate your yogurt and before you gobble it all up use 1 Tbsp of the old yogurt per 32 oz of fresh milk to make a new batch. This can be done indefinitely. Flavor your plain yogurt as your wish. I like fresh or frozen berries, honey, agave syrup or granola.
You may double, triple or even quadruple this recipe with minimal increased effort--just remember to keep the milk-to-yogurt starter proportions the same.
If you desire the thicker-style (Greek) yogurt, follow the above steps then strain your freshly-made yogurt through cheese-cloth for 1-2 hours, under refrigeration. The liquid collected is the whey, and may be stored in the refrigerator for several days (or even frozen into cubes) and used to increase the protein content of smoothies, etc.
*The above process is terribly easy to do while making breakfast or dinner. Most of work is done by those amazing live active cultures that are so good for our digestive tract.
^I prefer to use Winder Dairy whole milk which may be purchased at most supermarkets. It is non-homogenized milk which produces a creamier (less watery) yogurt.
What you'll need:
Slow-cooker (Crock-Pot)
Cooking thermometer
2 dish towels
2-4 quart saucepan
32 oz high-quality milk, any fat %^ (avoid raw milk or ultra-pasteurized)
1 glassware or plastic-ware storage container with lid (at least 1 qt sized)
1 Tbsp of your favorite unflavored yogurt (I prefer Stonyfield Farm or Nancy's)
Preparation*:
Plug in slow-cooker and set on KEEP WARM. Place 1 dish towel in bottom of slow-cooker. Heat milk over low heat, stirring often (or high heat while CONSTANTLY STIRRING) to prevent scalding. Once milk has reached 180 degrees F, remove from heat and let it cool -- depending on how much milk you prepared and the size of your pot it may take 30-60 minutes. During the cooling process a thin "skin" will form, which you should remove and discard. Once the milk has cooled to between 100-110 degrees F, stir in the unflavored yogurt. Pour the mixture into your storage container and seal with lid, wrap with the remaining dish towel as insulation and place into the slow-cooker. Turn off and unplug the slow-cooker and cover (as best your can) with the slow-cooker lid. Wait at least 9 hours or even overnight. Voila!...Yummy, fresh, tasty yogurt. Be sure to refrigerate your yogurt and before you gobble it all up use 1 Tbsp of the old yogurt per 32 oz of fresh milk to make a new batch. This can be done indefinitely. Flavor your plain yogurt as your wish. I like fresh or frozen berries, honey, agave syrup or granola.
You may double, triple or even quadruple this recipe with minimal increased effort--just remember to keep the milk-to-yogurt starter proportions the same.
If you desire the thicker-style (Greek) yogurt, follow the above steps then strain your freshly-made yogurt through cheese-cloth for 1-2 hours, under refrigeration. The liquid collected is the whey, and may be stored in the refrigerator for several days (or even frozen into cubes) and used to increase the protein content of smoothies, etc.
*The above process is terribly easy to do while making breakfast or dinner. Most of work is done by those amazing live active cultures that are so good for our digestive tract.
^I prefer to use Winder Dairy whole milk which may be purchased at most supermarkets. It is non-homogenized milk which produces a creamier (less watery) yogurt.
Best Granola Ever...
2 3⁄4 cups rolled oats
1 cup shelled pistachios
1 cup unsweetened coconut chips
1/3 cup pumpkinseeds
1 tablespoon salt
1⁄2 cup light brown sugar
1/3 cup maple syrup
1/3 cup coconut oil (preferably unrefined)
3⁄4 cup dried sour cherries.
1. Preheat oven to 300. In a large bowl, mix together the oats, pistachios, coconut, pumpkin seeds and salt.
2. In a small saucepan set over low heat, warm the sugar, syrup and coconut oil until the sugar has just dissolved, then remove from heat. Fold liquids into the mixture of oats, making sure to coat the dry ingredients well.
3. Line a large rimmed baking sheet with parchment paper or a silicone baking mat, and spread granola over it. Bake until dry and lightly golden, 35 to 40 minutes, stirring granola a few times along the way.
4. Remove granola from oven, and mix into it the dried sour cherries. Allow to cool to room temperature before transferring to a storage container. Makes about 6 cups.
1 cup shelled pistachios
1 cup unsweetened coconut chips
1/3 cup pumpkinseeds
1 tablespoon salt
1⁄2 cup light brown sugar
1/3 cup maple syrup
1/3 cup coconut oil (preferably unrefined)
3⁄4 cup dried sour cherries.
1. Preheat oven to 300. In a large bowl, mix together the oats, pistachios, coconut, pumpkin seeds and salt.
2. In a small saucepan set over low heat, warm the sugar, syrup and coconut oil until the sugar has just dissolved, then remove from heat. Fold liquids into the mixture of oats, making sure to coat the dry ingredients well.
3. Line a large rimmed baking sheet with parchment paper or a silicone baking mat, and spread granola over it. Bake until dry and lightly golden, 35 to 40 minutes, stirring granola a few times along the way.
4. Remove granola from oven, and mix into it the dried sour cherries. Allow to cool to room temperature before transferring to a storage container. Makes about 6 cups.
Spiced Stewed Zucchini
Spiced Stewed Zucchini
This dish is very easy to prepare and extremely filling. I find it is best served over steamed white or brown basmati rice, but any accompanying starch will do. It may even be prepared and day ahead of time, stored in the the refrigerator allowing the flavors to meld, and then re-heated prior to serving. Feel free to add/omit ingredients (i.e. add 1 packed cup of fresh spinach leaves during last 2 minutes of cooking to wilt them, thus increasing the iron content of the dish). Click on the picture to the left for the recipe, courtesy of Rachel Ray.
White Bean Chili with Chicken
Ingredients
1 lb chicken breast, cut into 1/2 in cubes
1 medium onion, chopped
3 cups chicken broth, reduced sodium
1 1/2 tsp dried oregano
1 tsp ground cumin
1/4 tsp ground cayenne pepper
2 cans (15 oz) cannellini beans, drained
1 can (4-5 oz) chopped roasted green chiles
sour cream and Monterey Jack cheese to taste
chopped cilantro
Preparation
Place all ingredients except sour cream and cheese into slow-cooker. Cook on High heat setting for 4-6 hours until chicken is cooked through. Ladle into bowls and add sour cream, shredded cheese and cilantro as desired. Serve with hearty, crusty bread for dipping.
Servings: 4
Ingredients
1 lb chicken breast, cut into 1/2 in cubes
1 medium onion, chopped
3 cups chicken broth, reduced sodium
1 1/2 tsp dried oregano
1 tsp ground cumin
1/4 tsp ground cayenne pepper
2 cans (15 oz) cannellini beans, drained
1 can (4-5 oz) chopped roasted green chiles
sour cream and Monterey Jack cheese to taste
chopped cilantro
Preparation
Place all ingredients except sour cream and cheese into slow-cooker. Cook on High heat setting for 4-6 hours until chicken is cooked through. Ladle into bowls and add sour cream, shredded cheese and cilantro as desired. Serve with hearty, crusty bread for dipping.
Servings: 4
Thai Spaghetti Squash Salad
My wife and I got this recipe from our Community Supported Agriculture (Utah Farms CSA) and after she made it for the family I'd have to say it was awesome. Very reminiscent of Som Tom (Thai Green Papaya Salad) -- I think even better. Adjust chili paste amount to suit your family.
Ingredients
1 spaghetti squash, halved and seeded
2 tablespoons fish sauce (nam pla) -- can be found at all Asian markets and most local supermarkets
1/4 cup fresh lime juice
2 tablespoons sugar
1 teaspoon salt
1 teaspoon chili paste -- can be found at all Asian markets and most local supermarkets
1/4 cup very thinly sliced yellow onion
1 carrot grated
1 cup tomato, chopped
1 cup cucumber, seeded and chopped matchstick style
Fresh basil, mint and cilantro for garnish
Preparation
Bring a large pot of water to a boil. Place squash in water and cook 8-10 minutes. While the squash is cooking, mix the remaining ingredients together in a large serving bowl and set aside. Remove cooked squash from boiling water and rinse with cold water. Using a fork, scrape inside of squash into a bowl of ice water and let stand for 15 minutes. Drain squash and pat dry. Toss squash with dressing and garnish with herbs. Enjoy!
My wife and I got this recipe from our Community Supported Agriculture (Utah Farms CSA) and after she made it for the family I'd have to say it was awesome. Very reminiscent of Som Tom (Thai Green Papaya Salad) -- I think even better. Adjust chili paste amount to suit your family.
Ingredients
1 spaghetti squash, halved and seeded
2 tablespoons fish sauce (nam pla) -- can be found at all Asian markets and most local supermarkets
1/4 cup fresh lime juice
2 tablespoons sugar
1 teaspoon salt
1 teaspoon chili paste -- can be found at all Asian markets and most local supermarkets
1/4 cup very thinly sliced yellow onion
1 carrot grated
1 cup tomato, chopped
1 cup cucumber, seeded and chopped matchstick style
Fresh basil, mint and cilantro for garnish
Preparation
Bring a large pot of water to a boil. Place squash in water and cook 8-10 minutes. While the squash is cooking, mix the remaining ingredients together in a large serving bowl and set aside. Remove cooked squash from boiling water and rinse with cold water. Using a fork, scrape inside of squash into a bowl of ice water and let stand for 15 minutes. Drain squash and pat dry. Toss squash with dressing and garnish with herbs. Enjoy!
