Tag Archives: whole foods

Whole Food and Food Cravings

Talked to my Aunt and Uncle today and they reminded me of something. When I started to really get serious about eating better food, something odd happened. The more whole grains and vegetables I ate the less junk food I wanted. Although this intuitively makes sense, I don’t know if it’s just me or a medical fact. Whatever the reason it is good to know. To my family I jokingly call our favorite foods (burritos and spaghetti) junk food. When I have those meals though, later on that night, I do feel a lot more like having chocolate, chips or any kind of snack. I blame it on the white flour and cheese but it could be all in my head. The jury is out but the subjects look very guilty and I am suspicious.With that in mind I developed a healthier burrito that is great when the weather is hot because there is very little cooking. It’s very satisfying and in spite of the white tortilla- (and you could certainly use whole wheat) no cravings later.

Fresh Burritos   
Makes 2 fairly fat burritos for 3 or 4 people
This recipe is better and easier if you have the rice cooked and frozen ahead of time. It dries out the rice a little, makes it fall apart when cooked and kinda crisp. Cook desired amount of rice. Freeze in 1 pt or 2 pt containers. I usually use 2 pts total in my recipe. If you cook a bunch of pints ahead of time you always have something ready to make a fast (and practically a no cook) delicious dinner!  
2 Pints brown cooked rice, thawed. If you forgot to take out rinse it in hot water, slide them out into Pyrex bowl and thaw in microwave. (It happens.)
2 Tb Veg Oil or more
1 ½ TBL Sp Chili Powder, 1 ½ TBL Sp Paprika, 1 ½  tsp + Seasoning Salt,
½ tsp Cumin, salt and pepper to taste.  
5 tomatoes (approx) Chopped fine
1 Lrg Sweet Onion chopped fine
Red or yellow peppers Chopped fine or specialty green peppers like Banana peppers
1 jalapeno pepper chopped (optional)
½ Lime squeezed
1 Can Kidney Beans
Pkg Flour Tortillas
Guacamole or Avocado sliced
1/2 lb. Cheddar cheese, shredded fine (optional, doesn’t need it)
Lt. Sour Cream (optional)
Taco sauce (optional)
Lettuce, shredded (optional)
Cilantro (optional)
Heat Oil in Large fry pan. When hot add the Chili powder, Paprika and Cumin. Fry the spices until you can smell them, about a minute. Add more oil if necessary. Add Rice and fry around until they are coated with spice. Taste and add salt and pepper if needed. I am GUESSING on the Chili powder and Paprika amounts. I add a lot. Rice should be rusty color. Set aside. Open Kidney beans and rise, set aside.
Make the Salsa: Add all the chopped vegetables to a big bowl and pour lime juice over. Salt a little. I add a little Tabasco or taco sauce sometimes, Cholula brand, etc. It is not necessary but I like things intensely flavored. Put a couple Flour tortillas on a dinner plate, place a clean linen or flour-sack type dishtowel over the tortillas and mist spray with water a couple times. Microwave for 20 to 30 seconds to soften.
To make: Take a tortilla and start with rice, put a thick line on one side and add the beans, fresh made salsa, Avocados, Guacamole, and any of the optional ingredients. Enjoy. Note: This burrito does not need cheese, we leave it off.

Weekday Routines

I found something that I consistently like to eat for breakfast on the weekdays. It’s become my routine. Every morning I have my homemade Granola. Here is another recipe where I deviate from worrying about calories and focus more on health and satisfaction but it seems to be working. Granola is something we are always told to stay away from because it isn’t a diet food. Well, I am not on a diet, I don’t believe in diets, I believe in eating well, being sensible and reducing my portions. The basic recipe for this granola came from a book but I added spices and every nut/grain that I thought would work. The result is very healthy and really delicious. I have 2/3 of a Cup every morning with 2% milk. That doesn’t sound like a lot but the whole grains keep me fine until lunch. The recipe looks overwhelming with all the ingredients but once you have them in the house it’s easy to prepare. I just get out a big bowl and start dumping the dry ingredients in. Then I use a glass measuring cup for the honey, heat it up in the microwave to make it easier to mix and add the vanilla and oil. To me, it’s worth the time to get these grains and nuts in my diet with something that tastes this good and it isn’t adding any weight to me.

Nighthawk’s Granola
Basic recipe from Fred Rohe’s book:
“The Complete Book of Natural Foods”, then embellished by me.
6 cups Oatmeal                       ¾ C Flax Seed
1 ¼ C sunflower seeds            ¾ C Oat Bran
¾ C sesame seeds                   1 ¼ C Almonds chopped
¾ C Wheat Germ                    1 ½ tsp Cinnamon
½ C Wheat Bran (opt.)           1 tsp Coriander
½ tsp Nutmeg                          1 tsp Cardamom
½ tsp Allspice                         1tsp Dried Orange Peel (opt.)    
½ C veg oil                              1 ¼ C Honey, Molasses or Maple Syrup
1 tsp Sesame Oil                       or Combo (I use ALL Honey)
3 tsp Vanilla extract
In a big Bowl combine all the dry ingredients and stir well.
Mix the liquids together and pour over dry, mixing well. 
Spread on cookie sheets sprayed with oil, and roast in over 325 degrees
(no hotter) stirring often (about every 10 minutes or so) to
roast evenly. Remove when a golden brown (about 20 to 30 min.)
Allow to cool before storing. May add raisins or
other dried fruit when cool, I don’t.