how to cook BROWN RICE

Serves 4

Ingredients:
1 cup brown rice
2 cups water

Method:
Put rice and water into a small pot and bring to a boil over medium-high heat. Reduce heat to medium-low, cover pot and simmer until liquid is completely absorbed and rice is just tender, about 40 minutes. No peeking until then; valuable steam escapes! Set covered pot aside off of the heat for 10 minutes then uncover and fluff rice with a fork.

Nutritional Info:
Per Serving: 180 calories (10 from fat), 1.5g total fat, 5mg sodium, 37g carbohydrates, (3 g dietary fiber), 4g protein.

RAW CHERRY CRISP with CHIA and DATES

Serves 8

Ingredients:
2 pounds (about 8 cups) cherries, pitted and quartered
1/2 teaspoon pure vanilla extract
3 tablespoons orange juice, divided
1 cup pitted dates
3/4 cup slivered almonds
1/3 cup chia seeds
1 1/2 teaspoon ground cinnamon

Method:
Toss cherries with 2 tablespoons of the orange juice and vanilla. Spoon into an 8-inch-square dish and smooth the top. In a food processor, combine dates, almonds, chia seeds and cinnamon and process until coarsely ground. Pour in remaining 1 tablespoon orange juice and pulse until combined. Spoon chia mixture evenly over the top of cherries and serve, or cover and refrigerate up to 3 days.

Nutritional Info:
Per Serving: 220 calories (70 from fat), 7g total fat, 0.5g saturated fat, 38g carbohydrates, (8 g dietary fiber, 27g sugar), 5g protein.

easy PLUM JAM with CHIA SEEDS

This super-easy jam gets all its thickness from chia seeds, not from a lot of added sugar.



Makes about 2 1/4 cups

Ingredients:
1 1/2 pound plums, diced (about 3 cups)
2 tablespoons chia seeds

Method:
Combine plums and 1/4 cup water in a medium saucepan. Set over medium heat, cover and cook, stirring frequently, until fruit is very soft, about 15 minutes. Remove from heat. Stir in chia seeds and let cool slightly.

If needed, transfer plum mixture to a food processor and pulse until a chunky jam forms. Spoon into 1 large or several smaller glass jars, cover and refrigerate for at least 3 hours to allow the jam to thicken. The jam will keep refrigerated for up to 1 week.

Nutritional Info:
Per Serving: Serving size: about 1 tablespoon, 25 calories (5 from fat), 5g carbohydrates, (1 g dietary fiber, 4g sugar).

PEACH BERRY iced tea

Serves 8

Ingredients:
8 rooibos or green tea bags
2 peaches or nectarines, peeled, pitted and sliced
1 cup blueberries or sliced strawberries
3 tablespoons light agave nectar

Method:
Put 6 cups water into a medium pot and bring to a boil. Remove from the heat, add tea bags, cover and steep 6 to 7 minutes; discard tea bags. Meanwhile, purée half of the peaches and blueberries with agave nectar in a food processor or blender until smooth; transfer to a large pitcher with remaining fruit. (Alternately, muddle fruit in pitcher with a wooden spoon.) Add 3 cups ice cubes to pot with hot tea and stir until melted; pour tea into pitcher with fruit. Serve immediately over ice, or chill until ready to serve.

Nutritional Info:
Per Serving: 50 calories (0 from fat), 5mg sodium, 12g carbohydrates, (1 g dietary fiber, 11g sugar).

a new way to SAVE at WHOLE FOODS MARKET with DIGITAL COUPONS

SATSUMAS

Among the sunny-colored citrus fruits that brighten produce aisles during winter, satsumas hit peak season this December. Get yours today at your local Whole Foods Market!

how to CUT CARROTS

Peel.
Rinse.

Snacking Sticks: trim ends, cut in two equal-sized halves, cut thin slice off 1 side of each half so they lay flat, cut lengthwise into 1/4 inch slabs, cut each slab lengthwise into 1/4 inch sticks.

Matchsticks: trim ends, cut into 3 equal pieces, cut thin slice off 1 side of each half so they lay flat, cut each piece lengthwise into thin slabs, gather slabs and thinly slice lengthwise into matchsticks.

Coins: trim ends, cut crosswise into thin slices.

Roll Cut: trim ends, cut 1 inch chunk at 45 degree angle and roll a 1/3 turn, cut another 1 inch chunk at 45 degree angle and roll a 1/3 turn, roll and cut.

how to BATCH COOK and FREEZE

Learning to batch cook and freeze foods can be a huge time and money saver for the frugal wife and mother!

Cook a batch of your favorite ingredient.

Drain cooked beans or ground beef. Spread on baking sheet to cool completely.
Prepare cube or shred chicken, if desired. Spread on baking sheet to cool completely.

Label: freezer safe quart bags work well.
Portion: scoop using 1 cup measuring tool. Divide among prepared bags (fold over top to keep everything tidy)
Flatten: gently squeeze excess air out and seal.

Arrange on a large rimmed baking sheet.
Place in freezer until frozen and rearrange as needed.