Wednesday, October 31, 2012

Crockpot Ground Chicken and Vegetable Soup

2 lbs of ground lean chicken
1 cup of chopped carrots
1 cup of chopped celery
½ cup of chopped onion
2 tsp of garlic powder
1 tsp of basil
1 tsp of oregano
1 tsp of thyme
½ tsp of dill
Salt and pepper to taste
6 cups of low sodium chicken or vegetable broth

 
1.     Season chicken with salt and pepper and brown in a medium-high pan

2.    Once browned add all ingredients including the chicken into the Crockpot

3.    Cool on low for 7-9 hours or on high for 4-6 hours.

Nutrition Facts
Servings: 6
Amount per serving 
Calories257
% Daily Value*
Total Fat 9.5g12%
Saturated Fat 3.1g15%
Cholesterol 107mg36%
Sodium 957mg42%
Total Carbohydrate 5.1g2%
Dietary Fiber 1.2g4%
Total Sugars 2.5g 
Protein 36.1g 
Vitamin D 0mcg0%
Calcium 34mg3%
Iron 2mg11%
Potassium 342mg7%
 

Sunday, October 21, 2012

Currant Berry Oat Muffins

1 cup of unbleached white flour
½ cup of whole wheat flour
1 cup of old fashioned oats
1 cup of dried currants
1 tsp of baking powder
½ tsp of baking soda
½ tsp of salt
1 ½ cups of milk
1/3 cup of maple syrup
3 tbsp of Epicure’s Summer Berry Dip Mix
3 tbsp of oil
egg


1.     Preheat oven to 350 degrees.

2.    Mix together dry ingredients ( first seven including currants)

3.    In another bowl mix remaining ingredients with a hand mixer.

4.    Add dry ingredients to wet ingredients and mix gently until moistened.

5.    Line muffin tin and fill ¾ full. (makes about 15-18)

Nutrition Facts
Servings: 15
Amount per serving 
Calories171
% Daily Value*
Total Fat 4.6g6%
Saturated Fat 0.9g4%
Cholesterol 13mg4%
Sodium 135mg6%
Total Carbohydrate 28.6g10%
Dietary Fiber 2.7g10%
Total Sugars 8.8g 
Protein 4.5g 
Vitamin D 1mcg6%
Calcium 59mg5%
Iron 2mg8%
Potassium 141mg3
 

Tuesday, October 16, 2012

Online Epicure Party!

Are you in Canada?

Join me in my first online Epicure Selections Party on Saturday November 3rd!  Grab a glass of wine, get in your PJ's and browse the online catalog.  Then send me an email or message to place your orders!  All orders MUST be in by Sunday November 4th at 9am (pacific time).  This is a great opportunity to get in some Holiday shopping and not even leave the house!

If you have a facebook account you can join the party at http://www.facebook.com/events/358096374283346/

If you don't have facebook that's OK!  Just send me an email at victoriafamilymeals@hotmail.com

Check out the catalog at http://nicolehietamaa.myepicure.com/

You are never required to buy anything!




Monday, October 15, 2012

Epicure Selections

I am so excited to share that yesterday I became your Independent Epicure Consultant! I can have your orders shipped in Canada if you are not in the Greater Victoria area.

Please join me on Facebook and like my page for updates on sales, online parties and to order fabulous products.
http://www.facebook.com/NicoleHietamaaEpicure

Please come and check out my website to browse through products or contact me for orders.
http://nicolehietamaa.myepicure.com/

I look forward to sharing a product I believe in and feed my family!

Sunday, October 14, 2012

Banana Coconut Oat Muffins

½ cup of unbleached white flour
½ cup of whole wheat flour
¾ cup of old fashion oats
½ cup unsweetened coconut
1 tsp of baking powder
½ tsp of baking soda
½ tsp of salt
¼ cup softened butter or margarine
1 cup of brown sugar
egg
1 cup of sour cream or plain yogurt
1 tsp of vanilla
1 cup of mashed banana (about 3 bananas)


1.     Preheat oven to 350 degrees.

2.    Mix together dry ingredients ( first seven)

3.    In another bowl mix remaining ingredients with a hand mixer.

4.    Add dry ingredients to wet ingredients and mix gently until moistened.

5.    Line muffin tin and fill ¾ full. (makes about 12-15)

6.    Bake for 20-25 minutes
Nutrition Facts
Servings: 12
Amount per serving 
Calories195
% Daily Value*
Total Fat 6.3g8%
Saturated Fat 2g10%
Cholesterol 15mg5%
Sodium 218mg9%
Total Carbohydrate 31.3g11%
Dietary Fiber 2.6g9%
Total Sugars 15.4g 
Protein 4.5g 
Vitamin D 1mcg6%
Calcium 73mg6%
Iron 2mg9%
Potassium 194mg4

 

Saturday, October 13, 2012

Coconut Curry Prawns

1 lb of prawns, peeled
1 tsp of oil
4 green onions, whites and greens separated, chopped
1 tbsp curry paste (2 if you love it SPICY, we use Patak’s Mild Curry Paste)
2 cloves of garlic, crushed
1 can of coconut milk
2 tsp of fish sauce
2 tsp of lime juice
1 cup of bean sprouts
1 cup of bok choy
1 sweet pepper, sliced into thin strips
 

1.     In a large pan, heat oil on medium-high heat. Add green onion whites and curry paste , cook for 1 minute.

2.     Add prawns and garlic, stir and cook about 2-3 minutes.

3.     Add peppers, bean sprouts and bok choy, stir and cook for 2 minutes.

4.     Add coconut milk, fish sauce, limejuice and mix well. Cook until prawns and are cooked through.

5.     Remove from heat, mix in remaining green onion.

6.     Enjoy on rice or rice noodles. (you could even eat it like a soup)

Nutrition Facts
Servings: 4
Amount per serving 
Calories258
% Daily Value*
Total Fat 10.6g14%
Saturated Fat 5g25%
Cholesterol 239mg80%
Sodium 526mg23%
Total Carbohydrate 11.5g4%
Dietary Fiber 1.1g4%
Total Sugars 2.6g 
Protein 29.4g 
Vitamin D 0mcg0%
Calcium 149mg11%
Iron 1mg7%
Potassium 460mg10%

Tuesday, October 9, 2012

Refried Bean and Pumpkin Enchiladas

2 cans of refried beans (395ml each)
1 cup of puréed pumpkin (cooked fresh or canned)
1 ½ cups of salsa (your favorite)
1 ½  tsp of  cumin
1 tsp of oregano
1 cup of grated sharp cheddar
8 - 10 tortilla shells


Topping
2 table spoons of green onion or chives
¼ cup of salsa
¼ cup of grated cheese
 


1.     In a large pan heat refried beans, pumpkin, salsa, cumin and oregano on medium heat until heated through about 10-15 minutes. Stir often.

2.    Add grated cheese and mix.

3.    Remove from heat and let cool enough to handle.

4.    Preheat oven to 350 degrees.

5.    Take about 1/2 cup of bean mixture for each tortilla and roll then place in baking dish. Will make about 8-10 enchiladas.

6.    Cover enchiladas with remaining salsa, cheese and green onions and bake for 35-40 minutes.

Nutrition Facts
Servings: 4
Amount per serving 
Calories564
% Daily Value*
Total Fat 23.4g30%
Saturated Fat 13.4g67%
Cholesterol 43mg14%
Sodium 2005mg87%
Total Carbohydrate 63.9g23%
Dietary Fiber 11.6g42%
Total Sugars 6.1g 
Protein 24.8g 
Vitamin D 1mcg4%
Calcium 528mg41%
Iron 6mg31%
Potassium 448mg10%