Category Archives: Recipes

Sweet and Savory Saturday – Spoon Bread

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Spoon Bread is a southern favorite.

I was first introduced to the concept of spoon bread when we took a family vacation to Williamsburg, Virginia.  We ate atChristiana Campbell’s Tavern which is known for its delicious spoon bread.  Spoon bread is a type of corn bread that has a pudding-like consistency.  As the name depicts, spoon bread is typically eaten with a spoon.  Traditionally, spoon bread is served with butter and contains no sugar.  Over the years, makers of this dish have imparted their own variations to the recipe and so ingredients running the gamut from bacon to fresh fruit have found their way into its creation.  When I returned home from our trip, I decided to attempt to put my own signature on this dish.  I chose to make it a bit on the sweet side and added sugar.  Here is the recipe for my version this southern favorite… read more.


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Filed under appetizers, baked goods, family meals, Recipes, spoon bread

Sweet and Savory Saturday – Rich Chocolate Tofu Mousse



Welcome to Sweet and Savory Saturday here at the Health and Food Forum’s Blog.  Today’s recipe of choice is a rich, creamy chocolate mousse made with tofu.  It can be served plain, with fresh fruit, or as a parfait with crushed vanilla wafers and cinnamon chips as shown above.  Tofu (soybean curd) is a healthy alternative to using heavy cream and eggs.  It is a good source of protein and healthy fats; and, it has been shown to improve cholesterol levels and to protect against heart disease and certain cancers – who knew health could taste so good!  Click here for recipe.

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Putting it on the Plate with PICKKA – Mini Feta Herb Sundried Tomato Quiche


 Need an easy, healthy appetizer to make for a special occasion?  Try these mini quiche using premade pastry shells.  The fat content of this hors d’oeuvres is reduced compared to its traditional counterpart by using egg whites, fat-free evaporated milk, and reduced-fat feta cheese.  To help you find the ingredients that fit best with your nutritional and health needs, use your “Shop to Lose“, “Eat This?”, and “Eat What?” apps for the iPhone.  Click here for the recipe.

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Filed under appetizers, Eat This?, Eat What?, healthy food, iPhone apps, low-fat, PICKKA, Recipes, Shop to Lose

The Sweet Side of Barley

For the recipe to this variation of the traditional oatmeal cookie, visit us at our new location

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Putting it on the Plate with PICKKA – Summer Fiesta Black Bean Salad

The Summer Fiesta Black Bean Salad is great on its own or as a topping for a baked potato!

Welcome to Putting it on the Plate with PICKKA.  Today’s featured recipe is Summer Fiesta Black Bean Salad.  I decided to use my “Shop to Lose” app for the iPhone to choose the ingredients for this dish.  The Shop to Lose app contains a “smart shopping list” which analyzes and screens grocery store foods based on my weight and health objectives, as well as those of other family members.  It’s a great way to ensure that my pantry items are healthy for me and my family.

I am glad I chose to use “Shop to Lose”* because I discovered something new that I would not have considered otherwise.  My recipe calls for black beans – not a product that I would consider to have many variances between brands.  But, my “Shop to Lose” app brought to my attention that the sugar content between my choices differed slightly.  One had no sugar and the other had 1 gram.  What is nice about the “Shop to Lose” app is that it highlights why a product is a good choice or a bad choice under the nutrition label displayed on the app.  It will tell you if the product is low in sugar or high in fat, for instance.  That is how I discovered the sugar difference – and I thought I was pretty savvy at deciphering nutrition labels.

I think you will find today’s recipe to be very easy to pull together at the last minute because many of the items are pantry staples.  It is also very versatile.  You can serve it as a side dish, use it to top baked potatoes (as I did), or add it to a bed of whole-grain rice for a healthy meal.  It it a great dish to pass at potlucks, barbecues, and picnics too!

Summer Fiesta Black Bean Salad


1 (15.5 ounce) can of whole kernel corn, drained

1 (15 ounce) can of black beans, drained and rinsed

1 small green bell pepper, seeds removed and chopped

1 small red bell pepper, seeds removed and chopped

1 medium onion, chopped

1 clove of garlic, minced

3/4 tsp ground cumin

2 TBS lime juice

2 TBS olive oil

salt and pepper to taste


In a medium bowl add corn, black beans, bell peppers, onion, and garlic.  Drizzle olive oil and lime juice over mixture.  Sprinkle with ground cumin.  Stir until mixture is coated.  Add salt and pepper to taste.  Serve.

*Click here to download the “Shop to Lose” app.

Try this recipe and come back and tell us how you served it, we want to know!

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Filed under barbecue, easy meals, healthy food, homemade meals, iPhone apps, PICKKA, picnic, picnic recipes, Recipes, Shop to Lose, side dish

Sweet and Savory Saturday – Chicken Barley Soup

Homemade seasoned whole-grain croutons are the perfect compliment to this from-scratch chicken barley soup.

Welcome to Sweet and Savory Saturday!  What do you get when you add a pinch of friendship to a dash of family and a fistful of love?  One fine bowl of Chicken Barley Soup!  Today’s featured recipe comes from a compilation of cooking tips and secrets from various friends and extended family members.  The substitution of barley for pasta noodles increases the fiber content of this soup.  And, using a store-bought, pre-cooked rotisserie chicken cuts down on cooking time, provides tender pieces of chicken, and adds a rich flavor to the stock.  Serve this soup along with homemade seasoned whole-grain croutons as a healthy alternative to starchy crackers.

Chicken Barley Soup


4 cups fat-skimmed chicken broth

1 cup carrots, sliced

1 cup peas

3/4 cup celery, chopped

2 leeks, sliced

2 garlic cloves, crushed

1 1/2 TBS trans fat-free margarine

1 store-bought, pre-cooked rotisserie chicken (about 3 lbs)

1/3 cup pearl barley

salt and pepper to taste (optional)


Put broth, barley, and bay leaf  in a heavy sauce pan.  Cover and simmer until barley is tender (about an hour).  On medium-low heat melt margarine and sautee garlic.  Remove garlic-butter mixture from heat and set aside.  Remove skin from rotisserie chicken.  Then, pull chicken meat from bone into bite-sized pieces.  Once barley is tender, add chicken and carrots.  Continue to simmer for 20 minutes.  Then, add remaining ingredients and cook for another 20-30 minutes.  Serve with homemade seasoned whole-grain croutons (recipe below).

Homemade Seasoned Whole-Grain Croutons:  Preheat oven to 400 degrees Fahrenheit. Spray cookie sheet with cooking spray.  Cut day-old loaf of whole-grain bread into cubes.  Place bread cubes on cookiesheet and spray bread with cooking spray.  Sprinkle favorite seasoning blend onto bread pieces.  Top with a light sprinkling of shredded parmesan or mozzarella cheese.  Cook in oven for 5-8 minutes or until bread cubes are golden brown.

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Filed under family meals, healthy food, homemade meals, Recipes, soup

Putting it on the Plate with PICKKA: Oven-Baked Oatmeal-Blueberry Pancakes

Oven-baking pancakes can cut down on the fat.

Traditionally prepared and cooked pancakes can mean consuming a lot of extra calories from fat and carbs.  But, there are a few tricks that can make this comfort food healthier.  To cut down on the fat, try oven-baking the pancakes.  You can reduce the sugar content by lightly dusting the cooked pancakes with powdered sugar, rather than dousing them with maple syrup.  The fiber content can be increased by using pancake mix made of whole-grain flour.  And, use your “Eat What?” app for the iPhone to find a pancake mix that fits into your diet plan.

The “Eat What?” app provides you with a list of recommended products in the food category that you are interested.  A great feature of this app is that it allows you to modify the search criteria for the saturated fat, sugar, carbohydrate, and fiber content of the product (e.g., choose from “no saturated fat,” “low saturated fat,” “reduced saturated fat,” or “ignore” categories).  By modifying my search, I reduced the number of options from which I had to choose and increased my chances of getting the right product for me.

I chose an oatmeal pancake mix to make oven-baked oatmeal-blueberry pancakes for my family.  Here is what I did to make them.  First, I preheated the oven to 375 degrees Fahrenheit.  Then, I sprayed a cookie sheet with non-stick cooking spray and set it aside. Next, I followed the pancake package directions for the number of pancakes I wanted to make (14-18 pancakes).  I added 1 tsp of baking powder to the batter and combined it.  Then, I folded in fresh blueberries (about 1/4 cup per 1 cup of dry mix).  Using 1/4 cup of batter per pancake, I poured the mixture onto the baking sheet – separating pancakes by about 3 inches.**   Then, I baked them for approximately 8 minutes.  The pancakes will resemble large cookies when done.

Oven-baked pancakes will resemble large cookies when done.

**Note, my family likes pancakes from thick batter which holds its form on a cold baking sheet.  If you like thin batter, preheat the baking sheet prior to pouring the mixture onto it to prevent it from spreading out too much prior to cooking.

What is your favorite way to make pancakes?  Share with us, we want to know!


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