Hello all,
While doing some studying in my nutrition text book the other day I came across some info that you may or may not know. Here are the meanings of some terms that I'm sure you're familiar with, but may not know the particulars about, unless you've done the research, or are into the science of things. So, the first term I'd like to tell you about is hydrogenation - this is the adding of hydrogen to an unsaturated fatty acid to make it more saturated and solid at room temperature. Hydrogenation turns the reconfigured fatty acid into a transfatty acid which is not good for you. The transfatty acids raise your LDL cholesterol (the bad one) and lowers the HDL cholesterol (the good one) and increases your risk for heart disease. Transfats are used in processed foods to provide a richer texture, longer shelf life and better resistance to rancidity. Crisco was the first that most of you may be familiar with. The main source today of transfat in your diet would come from commercially prepared baked items, margarine, fried potatoes, snacks and salad dressing.
This is just one of the many reasons why I tell people to read the labels and whenever possible to make your foods from scratch. I know this is time consuming for those of you who don't really like to cook, or who don't plan their time well enough to be able to cook.
I bet you didn't know that your body makes cholesterol on its own. That's right each and every one of us makes cholesterol in our bodies and it is the precursor of the sex hormones - testosterone and estrogen.
Now, back to the fat comment. Some people try to avoid fat at all costs. But your body needs some fat for insulation of your body and organs; if for some reason your body went into starvation mode, the first thing your body would use for energy is fat. It has a place, the problem is that some people consume way too much fat, and lead sedentary lifestyles. Not only that, but the type of fat people eat plays a role in someone's being overweight or obese. There is saturated fat, and unsaturated fat, to name two. Foods that contain saturated fatty acids, or saturated fats are unhealthy for you, the saturation comes from hydrogen bonds "saturating" the fatty acid chain, meaning they are tight and this makes the fat solid. Unsaturated fats, or unsaturated fatty acids have double hydrogen bonds that cause kinks, keeping them from packing together tightly and therefore making them liquid, like oil for instance.
Hope you find this information helpful
Take care and have a great day!
Jeri
Thursday, October 6, 2011
Tuesday, October 4, 2011
How Sweet it is!
Hello All,
Hope all of you are doing well on this lovely fall day! Today I'd like to chat with you about sugar and artificial sweeteners. Sugar is something most of us use on a daily basis. Sugar or sucrose, also known as table sugar is a naturally occurring (found in nature, not man made) product from Mother Nature.
Here is some information about the artificial sweeteners some folks use for things like sweetening their coffee or tea, to baking. Sorbitol which is found in sugarless gum and other products is 50-70% as sweet as sugar. Mannitol, also found in chewing gum, and jam, is used to add bulk to powdered foods and is also 50-70% as sweet as sucrose. These two sweeteners are considered "reduced calorie sweeteners" however if too much of these items are consumed, diarrhea can result.
Sucralose, whose trade name is Splenda is 600% sweeter than sucrose, and is considered a calorie free sweetener, this is one of the newer items on the market today. Some artificial sweeteners that you may recall from the past are saccharin known as Sweet n low is 200-700% sweeter than sucrose. Aspartame known as Nutrasweet or Equal is approximately 200% sweeter than sucrose, and the one calorie free sweetener that everyone is trying is Stevia whose trade name is Truvia, or PureVia is also 200% sweeter than sucrose.
Why am I telling you all this? I want to try to educate you about some of the food choices you make on a daily basis. If you use an artificial sweetener, your body does not metabolize it in the same way that it does table sugar, which is why people with diabetes use artificial sweeteners, as they cause a slower rise in blood glucose than sugar does and don't promote dental caries (tooth decay if you don't practice proper dental hygiene).
For example sucrose and fructose are the most commonly used sugars. Calorie wise just one teaspoon of honey contains 21 calories, compared to one teaspoon of sugar which is 16 calories. High fructose corn syrup has gained popularity over the last several years because it is less expensive to manufacture.
So, if you're in the grocery store and want to pick up a few snacks, read the label. I was recently offered a "healthy" granola bar by a friend at school. I declined the sugary sweet and then asked her if I could read the label, as I was curious about what was in that particular brand. I believe I counted 8 different forms of sugar in that one granola bar. Now don't get me wrong I like a little sugar from time to time, but that would have been way too sweet for me, and I think she decided to put it back and opted for some trail mix instead.
So, I hope you'll find this information useful. You'll read the label the next time you're in the snack isle at the grocery store and decide to cut back on your sweeteners, real and artificial.
Take care everyone, and have a simply marvelous day!
Jeri
Hope all of you are doing well on this lovely fall day! Today I'd like to chat with you about sugar and artificial sweeteners. Sugar is something most of us use on a daily basis. Sugar or sucrose, also known as table sugar is a naturally occurring (found in nature, not man made) product from Mother Nature.
Here is some information about the artificial sweeteners some folks use for things like sweetening their coffee or tea, to baking. Sorbitol which is found in sugarless gum and other products is 50-70% as sweet as sugar. Mannitol, also found in chewing gum, and jam, is used to add bulk to powdered foods and is also 50-70% as sweet as sucrose. These two sweeteners are considered "reduced calorie sweeteners" however if too much of these items are consumed, diarrhea can result.
Sucralose, whose trade name is Splenda is 600% sweeter than sucrose, and is considered a calorie free sweetener, this is one of the newer items on the market today. Some artificial sweeteners that you may recall from the past are saccharin known as Sweet n low is 200-700% sweeter than sucrose. Aspartame known as Nutrasweet or Equal is approximately 200% sweeter than sucrose, and the one calorie free sweetener that everyone is trying is Stevia whose trade name is Truvia, or PureVia is also 200% sweeter than sucrose.
Why am I telling you all this? I want to try to educate you about some of the food choices you make on a daily basis. If you use an artificial sweetener, your body does not metabolize it in the same way that it does table sugar, which is why people with diabetes use artificial sweeteners, as they cause a slower rise in blood glucose than sugar does and don't promote dental caries (tooth decay if you don't practice proper dental hygiene).
For example sucrose and fructose are the most commonly used sugars. Calorie wise just one teaspoon of honey contains 21 calories, compared to one teaspoon of sugar which is 16 calories. High fructose corn syrup has gained popularity over the last several years because it is less expensive to manufacture.
So, if you're in the grocery store and want to pick up a few snacks, read the label. I was recently offered a "healthy" granola bar by a friend at school. I declined the sugary sweet and then asked her if I could read the label, as I was curious about what was in that particular brand. I believe I counted 8 different forms of sugar in that one granola bar. Now don't get me wrong I like a little sugar from time to time, but that would have been way too sweet for me, and I think she decided to put it back and opted for some trail mix instead.
So, I hope you'll find this information useful. You'll read the label the next time you're in the snack isle at the grocery store and decide to cut back on your sweeteners, real and artificial.
Take care everyone, and have a simply marvelous day!
Jeri
Tuesday, September 13, 2011
The food industry and you!
Okay, so if you know me personally, then you know I have an aversion to processed foods and eating out! Now don't get me wrong, there are a couple of processed items that I eat on occasion, and every once in a while I will eat out, but these events take place rarely.
This semester I am taking a class where the professor has provided online information for the class to view, and I just finished watching an ABC news report (by Peter Jennings from 2004 I believe) on the food industry. I'd like to encourage you to watch it, if you care to, you may find it in the archives on ABC News or even You Tube. The gist is that the government subsidizes the food industry to produce food. So, if you think about things that way I do, then .... I'm not going to finish that thought for reasons of my own, but again if you know me personally, give me a call and we can chat about it! LOL
Kraft was the only company that said it would do something, but again this was 2004, so I'll have to look into their record.
My point in all this is that among the daily choices you make regarding the foods you eat and drink try to make as many healthy choices as you can. Like cut out soda and most juices, drink water, eat fresh fruits and vegetables, take the time to make your own food at home, and take your lunch with you to work/school, where ever. That way, you know what you're eating, what is in it (ingredients I mean) and where you purchased it from. Keep this in mind, fast food is grown fast, processed fast, and cooked or reheated fast. All that speed can't be good in the long run. Think about it, let me know what you think and let me know what changes you're willing to make in your life.
Much love,
Jeri
This semester I am taking a class where the professor has provided online information for the class to view, and I just finished watching an ABC news report (by Peter Jennings from 2004 I believe) on the food industry. I'd like to encourage you to watch it, if you care to, you may find it in the archives on ABC News or even You Tube. The gist is that the government subsidizes the food industry to produce food. So, if you think about things that way I do, then .... I'm not going to finish that thought for reasons of my own, but again if you know me personally, give me a call and we can chat about it! LOL
Kraft was the only company that said it would do something, but again this was 2004, so I'll have to look into their record.
My point in all this is that among the daily choices you make regarding the foods you eat and drink try to make as many healthy choices as you can. Like cut out soda and most juices, drink water, eat fresh fruits and vegetables, take the time to make your own food at home, and take your lunch with you to work/school, where ever. That way, you know what you're eating, what is in it (ingredients I mean) and where you purchased it from. Keep this in mind, fast food is grown fast, processed fast, and cooked or reheated fast. All that speed can't be good in the long run. Think about it, let me know what you think and let me know what changes you're willing to make in your life.
Much love,
Jeri
Sunday, August 28, 2011
School is officially in session!
Hello All,
Here in the Metro Atlanta area, school begins in August, and it is staggered by county. Meaning that depending on which county you live in, your children have been in school now for either a week, or two depending.
So, after having a conversation with a young nursing student at school the other day, about the store brought Granola Bar she had in her hand, I decided to share one from my favorite cookbook author at the moment, Ina Garten, from her "Back to Basic's" cookbook. My theory is and will remain, that when you make it yourself, you know exactly what is in it and can thereby control the amount of sugar, salt and artificial stuff that goes into what you're eating. For this granola, here is what you'll need;
2 cups old fashioned oatmeal
1 cup sliced almonds
1 cup shredded coconut, loosely packed
1/2 cup wheat germ ( I personally omit this)
3 tablespoons unsalted butter
2/3 cup honey
1/4 cup light brown sugar,lightly packed
1 1/2 teaspoons pure vanilla extract
1/4 teaspoon kosher salt
1/2 cup pitted dates ( I personally omit these)
1/2 cup dried apricots (I personally omit these)
1/2 cup dried cranberries (or craisins)
Preheat oven to 350 degrees. Butter an 8x12 inch baking dish and line with parchment paper or quick release foil.
Toss the oatmeal, almonds and coconut together on a sheet pan, and bake for 10-12 minutes, stirring occasionally, until lightly browned. Transfer the mixture to a large mixing bowl and stir in the wheat germ.
Reduce the oven temperature to 300 degrees. Place the butter, honey, brown sugar, vanilla and salt in a small saucepan, and bring to a boil over medium heat. Cook and stir for a minute, then pour over the toasted oatmeal mixture. Add the dates, apricots and cranberries and stir well. Pour the mixture into the prepared pan. Wet your fingers with water and lightly press the mixture evenly into the pan. Bake for 25 - 30 minutes, until light golden brown. Cool for at least 2-3 hours before cutting into squares. Serve at room temperature.
Now the beauty of making your own granola is that you're making it to your taste, not mass produced for a bunch of folks you don't know. So, for me, I'd omit some of the sugar because coconut is pretty sweet on its own. I might even use salted almonds, because sometimes you want some salty with your sweet. Now while I love dark chocolate, I would not add chocolate chips to my granola bars, but you're making these for you, so add what you like, experiment a little and let me know how they come out!
These are a great anytime snack, they pack up well and you can experiment with different types of nuts and dried fruits.
So Mom, or college student, check these out and let me know what you think, I'd love to hear from you!
Ciao for now,
Jeri
Here in the Metro Atlanta area, school begins in August, and it is staggered by county. Meaning that depending on which county you live in, your children have been in school now for either a week, or two depending.
So, after having a conversation with a young nursing student at school the other day, about the store brought Granola Bar she had in her hand, I decided to share one from my favorite cookbook author at the moment, Ina Garten, from her "Back to Basic's" cookbook. My theory is and will remain, that when you make it yourself, you know exactly what is in it and can thereby control the amount of sugar, salt and artificial stuff that goes into what you're eating. For this granola, here is what you'll need;
2 cups old fashioned oatmeal
1 cup sliced almonds
1 cup shredded coconut, loosely packed
1/2 cup wheat germ ( I personally omit this)
3 tablespoons unsalted butter
2/3 cup honey
1/4 cup light brown sugar,lightly packed
1 1/2 teaspoons pure vanilla extract
1/4 teaspoon kosher salt
1/2 cup pitted dates ( I personally omit these)
1/2 cup dried apricots (I personally omit these)
1/2 cup dried cranberries (or craisins)
Preheat oven to 350 degrees. Butter an 8x12 inch baking dish and line with parchment paper or quick release foil.
Toss the oatmeal, almonds and coconut together on a sheet pan, and bake for 10-12 minutes, stirring occasionally, until lightly browned. Transfer the mixture to a large mixing bowl and stir in the wheat germ.
Reduce the oven temperature to 300 degrees. Place the butter, honey, brown sugar, vanilla and salt in a small saucepan, and bring to a boil over medium heat. Cook and stir for a minute, then pour over the toasted oatmeal mixture. Add the dates, apricots and cranberries and stir well. Pour the mixture into the prepared pan. Wet your fingers with water and lightly press the mixture evenly into the pan. Bake for 25 - 30 minutes, until light golden brown. Cool for at least 2-3 hours before cutting into squares. Serve at room temperature.
Now the beauty of making your own granola is that you're making it to your taste, not mass produced for a bunch of folks you don't know. So, for me, I'd omit some of the sugar because coconut is pretty sweet on its own. I might even use salted almonds, because sometimes you want some salty with your sweet. Now while I love dark chocolate, I would not add chocolate chips to my granola bars, but you're making these for you, so add what you like, experiment a little and let me know how they come out!
These are a great anytime snack, they pack up well and you can experiment with different types of nuts and dried fruits.
So Mom, or college student, check these out and let me know what you think, I'd love to hear from you!
Ciao for now,
Jeri
Saturday, July 23, 2011
High Fructose Corn Syrup
Hello All,
Okay, so it's summer time and hot as all get out in most of the country. During this time of the year a lot of folks tend to eat a lot more sandwiches or foods involving bread, because it is easier to make a sandwich than prepare a full on meal. Now this is just my opinion, I don't have any exact facts to back up this statement, I'm just guessing here.
Anyway, I want to tell you about a little experiment I'm doing. I gave up regular bread. I thought this would be really hard, because I love bread! So, what I did was switch from regular bread (I like Pepperidge Farm, Oatmeal) to English Muffins and Whole Wheat Pita Bread. So in the morning when I want some toast, I have an english muffin (whole grain or cinnamon raisin), when I want a sandwich, I use Pita bread, and I've actually lost a little weight. I even changed the type of crackers I eat. I changed the crackers because I was wondering why I seemed to be so addicted to Ritz Crackers (the low sodium ones). I'd be up late at night, feeling a little hungry and I'd grab some crackers. Or if I was eating a salad, I'd have some crackers, but usually more than I needed to eat.
Now, I realize that there is an ad campaign saying that high fructose corn syrup is fine in moderation, and that may be true, however, what I have found by doing this little experiment is that my cravings for sweets has subsided quite a bit since I stopped eating regular bread. I've cut out a lot of unnecessary sugars, at least as much as possible and I don't even crave chocolate! I know something must be wrong with me, LOL. Because I love dark chocolate, and for the last month or so, I did not crave it, and therefore did not eat it. That has changed a little, as I've had some chocolate TCBY recently, and a Hagen-Das Coffee Chocolate Almond Pop, but otherwise, I've been good!
All I'm saying is that perhaps if you do a little experiment of your own, read the labels on the foods you buy to see if they have sugar and high fructose corn syrup (one or both). See if you can find a reasonable substitute that you'll enjoy as much and see if you lose a few pounds. I'm only talking about a few pounds here, not a major weight loss, but any poundage gone is a good thing, don't you agree?!
Well ciao for now and stay cool!!!!
Much love to each and every one of you,
Jeri
Okay, so it's summer time and hot as all get out in most of the country. During this time of the year a lot of folks tend to eat a lot more sandwiches or foods involving bread, because it is easier to make a sandwich than prepare a full on meal. Now this is just my opinion, I don't have any exact facts to back up this statement, I'm just guessing here.
Anyway, I want to tell you about a little experiment I'm doing. I gave up regular bread. I thought this would be really hard, because I love bread! So, what I did was switch from regular bread (I like Pepperidge Farm, Oatmeal) to English Muffins and Whole Wheat Pita Bread. So in the morning when I want some toast, I have an english muffin (whole grain or cinnamon raisin), when I want a sandwich, I use Pita bread, and I've actually lost a little weight. I even changed the type of crackers I eat. I changed the crackers because I was wondering why I seemed to be so addicted to Ritz Crackers (the low sodium ones). I'd be up late at night, feeling a little hungry and I'd grab some crackers. Or if I was eating a salad, I'd have some crackers, but usually more than I needed to eat.
Now, I realize that there is an ad campaign saying that high fructose corn syrup is fine in moderation, and that may be true, however, what I have found by doing this little experiment is that my cravings for sweets has subsided quite a bit since I stopped eating regular bread. I've cut out a lot of unnecessary sugars, at least as much as possible and I don't even crave chocolate! I know something must be wrong with me, LOL. Because I love dark chocolate, and for the last month or so, I did not crave it, and therefore did not eat it. That has changed a little, as I've had some chocolate TCBY recently, and a Hagen-Das Coffee Chocolate Almond Pop, but otherwise, I've been good!
All I'm saying is that perhaps if you do a little experiment of your own, read the labels on the foods you buy to see if they have sugar and high fructose corn syrup (one or both). See if you can find a reasonable substitute that you'll enjoy as much and see if you lose a few pounds. I'm only talking about a few pounds here, not a major weight loss, but any poundage gone is a good thing, don't you agree?!
Well ciao for now and stay cool!!!!
Much love to each and every one of you,
Jeri
Tuesday, June 7, 2011
Berrylicious!
Hello All,
I'd like to introduce you to a salad you may not ordinarily think of, it is a fresh berry salad, and with the abundance of berries that can be found here at your local Roswell grocery stores, I'm sure you'll find some of your favorites to make this easy salad your own!
To begin you'll need: 5 cups of mixed salad greens
1 1/2 cups sliced strawberries
1 1/4 cups fresh raspberries (or blueberries or blackberries)
2 tablespoons toasted almonds, chopped
1 tablespoon crumbled bleu cheese
1/2 cup raspberry vinegar
1 teaspoon extra virgin olive oil
freshly ground black pepper to taste
Place about 1 cup of salad greens on each plate, top evenly with the berries, nuts and blue cheese.
Wisk the vinegar, oil together in a small bowl, sprinkle with the black pepper to taste and serve.
This is a cool and refreshing summer salad that you can serve every summer once the berries are in season for a light lunch or dinner.
Enjoy, much love to you all!
J
I'd like to introduce you to a salad you may not ordinarily think of, it is a fresh berry salad, and with the abundance of berries that can be found here at your local Roswell grocery stores, I'm sure you'll find some of your favorites to make this easy salad your own!
To begin you'll need: 5 cups of mixed salad greens
1 1/2 cups sliced strawberries
1 1/4 cups fresh raspberries (or blueberries or blackberries)
2 tablespoons toasted almonds, chopped
1 tablespoon crumbled bleu cheese
1/2 cup raspberry vinegar
1 teaspoon extra virgin olive oil
freshly ground black pepper to taste
Place about 1 cup of salad greens on each plate, top evenly with the berries, nuts and blue cheese.
Wisk the vinegar, oil together in a small bowl, sprinkle with the black pepper to taste and serve.
This is a cool and refreshing summer salad that you can serve every summer once the berries are in season for a light lunch or dinner.
Enjoy, much love to you all!
J
Saturday, June 4, 2011
New Plates!
Hello All,
Don't know if you all know this but the US Dept. of Agriculture introduced a new way to make healthier food choices by replacing the Food Pyramid with a Plate. The new tool is called "My Plate" and I've included the link here for your review! http://www.choosemyplate.gov/
To the folks who felt like the old pyramid was confusing, the plate is far simpler and just as colorful as the foods you eat daily should be. Fruits are RED, vegetables are GREEN of course, (my favorite color, LOL), protein is PURPLE my second favorite color and it starts with a P which I'm thinking was done on purpose to make it easier to remember that you need some protein in your diet daily, grains are sort of an ORANGE color and dairy is BLUE (can't explain that one, ;-) In addition to the colors on the plate, the color's also suggest portion size so that you don't overeat, while you're following this suggested balanced diet!
I hope you'll take a look at this and make some modifications to your diet and the diet of your family, so you can be around for a long time!
On a separate note, many of you feel that cooking from scratch takes too much time. Now to be honest it does take longer that opening a package of some frozen item and putting it in the microwave or having something delivered from your favorite delivery restaurant, however when you make your food from scratch you know exactly what's in it!
So, here's my take on that theme. I make pancakes from scratch and use maple syrup, because there are no fillers and stabilizers in them when I make the pancakes from scratch. If you've ever read the pancake box, no matter which brand you use, there are items in the mix other than flour, baking soda, baking powder, an egg and buttermilk. You may know what those items are, but the vast majority of the population may have no idea what is in most of the foods they eat, they eat them simply because they like the way they taste! Same thing with some of the items you may eat at your favorite restaurant. One of the things I love to do on the rare occasions that I eat out is to try to taste all the flavors in the dish and come home and recreate them. I'm not an expert, but I'm pretty good at it, and even if the dish doesn't taste exactly like the restaurant's I like to think that mine is better because not only am I using fresh ingredients, I'm adding love to the dish, which the folks enjoying the food can taste! Now you may think well, this can get expensive, all this cooking and stuff, but think about it, in the long run isn't your body and your health worth taking a little extra time to prepare a meal from scratch. If you don't take care of yourself now, you'll be taking care of yourself later with lots of medications and such that may have been able to be avoided if you took better care of yourself now! Pay for it now, or pay for it later!!!! Just a thought.
Well, that's all for now.
Much love to all of you!
J
Don't know if you all know this but the US Dept. of Agriculture introduced a new way to make healthier food choices by replacing the Food Pyramid with a Plate. The new tool is called "My Plate" and I've included the link here for your review! http://www.choosemyplate.gov/
To the folks who felt like the old pyramid was confusing, the plate is far simpler and just as colorful as the foods you eat daily should be. Fruits are RED, vegetables are GREEN of course, (my favorite color, LOL), protein is PURPLE my second favorite color and it starts with a P which I'm thinking was done on purpose to make it easier to remember that you need some protein in your diet daily, grains are sort of an ORANGE color and dairy is BLUE (can't explain that one, ;-) In addition to the colors on the plate, the color's also suggest portion size so that you don't overeat, while you're following this suggested balanced diet!
I hope you'll take a look at this and make some modifications to your diet and the diet of your family, so you can be around for a long time!
On a separate note, many of you feel that cooking from scratch takes too much time. Now to be honest it does take longer that opening a package of some frozen item and putting it in the microwave or having something delivered from your favorite delivery restaurant, however when you make your food from scratch you know exactly what's in it!
So, here's my take on that theme. I make pancakes from scratch and use maple syrup, because there are no fillers and stabilizers in them when I make the pancakes from scratch. If you've ever read the pancake box, no matter which brand you use, there are items in the mix other than flour, baking soda, baking powder, an egg and buttermilk. You may know what those items are, but the vast majority of the population may have no idea what is in most of the foods they eat, they eat them simply because they like the way they taste! Same thing with some of the items you may eat at your favorite restaurant. One of the things I love to do on the rare occasions that I eat out is to try to taste all the flavors in the dish and come home and recreate them. I'm not an expert, but I'm pretty good at it, and even if the dish doesn't taste exactly like the restaurant's I like to think that mine is better because not only am I using fresh ingredients, I'm adding love to the dish, which the folks enjoying the food can taste! Now you may think well, this can get expensive, all this cooking and stuff, but think about it, in the long run isn't your body and your health worth taking a little extra time to prepare a meal from scratch. If you don't take care of yourself now, you'll be taking care of yourself later with lots of medications and such that may have been able to be avoided if you took better care of yourself now! Pay for it now, or pay for it later!!!! Just a thought.
Well, that's all for now.
Much love to all of you!
J
Monday, May 16, 2011
Five a day, what you say?! Part 2 the Veggie side!
Okay,
So you need a way to get your five servings of vegetables in and have no idea how to do it. You may for some reason think that salad is not a good way to get them in, but you'd be wrong. Think about it, most salads consist of lettuce, and you can use more than one type of lettuce in your salad, for instance, romaine lettuce and sweet butter lettuce which brings your total so far to 2!!! Woohooo! LOL Then you could add tomatoes, don't laugh that brings you to 3! Then some diced onion or shallots which is a milder type of onion and you have 4! You can then add some blanched broccoli or cauliflower to some already boiling water in a colander {a metal one, not plastic} for about 5-10 seconds and then put in a bowl of ice to stop the cooking process this brings you to 5!!!! What you say, I've got five, yes you now have 5, lolol.
Since this is a salad we're talking about, the sky is the limit. You can add some cooked corn, some matchstick carrots, or baby carrots, you can add whatever your favorite (vegetable) salad ingredients are to make sure that you get in your 5 for that day. And think about this in one large salad or one medium sized salad, you can get all 5 of the daily recommended servings of vegetables and if you don't really like veggies, then you're done for the day!
Now I'm not going to explain to you how to make a salad, I'm just going to suggest that you get creative and add some color, lots of color to your salad. Even add some fruit if you like, make it really pretty and colorful, don't be afraid just use your imagination and go for it!
Let me know what you come up with and enjoy your salad creations!
Much love,
J
So you need a way to get your five servings of vegetables in and have no idea how to do it. You may for some reason think that salad is not a good way to get them in, but you'd be wrong. Think about it, most salads consist of lettuce, and you can use more than one type of lettuce in your salad, for instance, romaine lettuce and sweet butter lettuce which brings your total so far to 2!!! Woohooo! LOL Then you could add tomatoes, don't laugh that brings you to 3! Then some diced onion or shallots which is a milder type of onion and you have 4! You can then add some blanched broccoli or cauliflower to some already boiling water in a colander {a metal one, not plastic} for about 5-10 seconds and then put in a bowl of ice to stop the cooking process this brings you to 5!!!! What you say, I've got five, yes you now have 5, lolol.
Since this is a salad we're talking about, the sky is the limit. You can add some cooked corn, some matchstick carrots, or baby carrots, you can add whatever your favorite (vegetable) salad ingredients are to make sure that you get in your 5 for that day. And think about this in one large salad or one medium sized salad, you can get all 5 of the daily recommended servings of vegetables and if you don't really like veggies, then you're done for the day!
Now I'm not going to explain to you how to make a salad, I'm just going to suggest that you get creative and add some color, lots of color to your salad. Even add some fruit if you like, make it really pretty and colorful, don't be afraid just use your imagination and go for it!
Let me know what you come up with and enjoy your salad creations!
Much love,
J
Tuesday, May 10, 2011
Beans, beans good for the heart - part 2
I didn't realize I'd already posted this recipe, but I'd not yet made it, so forgive the duplication and try the recipe!!!
Okay, so I like to try new things, love learning new things and most of all I like to eat, while trying not to look like I like to eat. One day I was watching the Food Network's show "Big Daddy's House" and the chef on that show made something I'd been wanting to try. Black Bean Burgers. Now for those you who know me, I'm really opposed to many processed foods, so I don't think I'll ever try a Morningside veggie burger, I'd rather make my own from scratch and here was the perfect recipe and I'll share it with you here. I made them yesterday and let me just say, they are good!!!!! So for my vegetarian friends this one's for you!!!!
Ingredients are:
2 (15 oz) cans of black beans, drained and rinsed
2 shallots ( regular yellow onion will do) minced
1 teaspoon red pepper flakes
1 teaspoon smoked paprika ( I used what I have in the house)
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
1 teaspoon freshly chopped cilantro
1 egg white, slightly beaten
I added some minced garlic to this mixture, cause mama has to have some garlic with her beans! LOL
3 tablespoons whole wheat flour
1/2 tablespoon kosher salt ( I don't cook with salt, I prefer to add salt once the food is on my plate)
1 tablespoon cracked black pepper (I did not measure this, just twisted the pepper mill a couple times)
3 tablespoons olive oil.
Now Big Daddy made these burgers as a sandwich, I opted not to do that, just had one with a salad.
So now, in a large bowl, mash the black beans with a potato masher or your hands. Add the onion (or shallots), red pepper flakes, smoked paprika, Worcestershire sauce, hot sauce, cilantro, egg white, and the flour. Mix well with a wooden spoon, then form the patties with your hands. Now you can make these smaller if you like, this recipe calls for 4 burgers and they are fairly large.
In a large frying pan (skillet) heat the oil, his recipe says to sear the patties for 3-4 minutes I cooked them a little longer and they had a nice crust to them.
This is a really fast way to get some protein in your diet and with a salad on the side, you're set for dinner or lunch.
Hope you'll try this recipe and let me know how you liked it!
Much love,
J
Okay, so I like to try new things, love learning new things and most of all I like to eat, while trying not to look like I like to eat. One day I was watching the Food Network's show "Big Daddy's House" and the chef on that show made something I'd been wanting to try. Black Bean Burgers. Now for those you who know me, I'm really opposed to many processed foods, so I don't think I'll ever try a Morningside veggie burger, I'd rather make my own from scratch and here was the perfect recipe and I'll share it with you here. I made them yesterday and let me just say, they are good!!!!! So for my vegetarian friends this one's for you!!!!
Ingredients are:
2 (15 oz) cans of black beans, drained and rinsed
2 shallots ( regular yellow onion will do) minced
1 teaspoon red pepper flakes
1 teaspoon smoked paprika ( I used what I have in the house)
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
1 teaspoon freshly chopped cilantro
1 egg white, slightly beaten
I added some minced garlic to this mixture, cause mama has to have some garlic with her beans! LOL
3 tablespoons whole wheat flour
1/2 tablespoon kosher salt ( I don't cook with salt, I prefer to add salt once the food is on my plate)
1 tablespoon cracked black pepper (I did not measure this, just twisted the pepper mill a couple times)
3 tablespoons olive oil.
Now Big Daddy made these burgers as a sandwich, I opted not to do that, just had one with a salad.
So now, in a large bowl, mash the black beans with a potato masher or your hands. Add the onion (or shallots), red pepper flakes, smoked paprika, Worcestershire sauce, hot sauce, cilantro, egg white, and the flour. Mix well with a wooden spoon, then form the patties with your hands. Now you can make these smaller if you like, this recipe calls for 4 burgers and they are fairly large.
In a large frying pan (skillet) heat the oil, his recipe says to sear the patties for 3-4 minutes I cooked them a little longer and they had a nice crust to them.
This is a really fast way to get some protein in your diet and with a salad on the side, you're set for dinner or lunch.
Hope you'll try this recipe and let me know how you liked it!
Much love,
J
Tuesday, April 19, 2011
Spring and Summer time grilling and food safety
Hello All,
I know in some parts of the country it may be hard to believe that spring is here and that summer is on the way, but indeed according to the calendar summer is coming.
As you grillers out there get ready to break out the charcoal and bug spray here is a link on Summer time food safety tips. Cause you really don't want to have to take anyone to the emergency room after they ate your oh so very special barbecue. So give the link a look see and happy grilling y'all!!!! ;-)
http://www.foodsafety.gov/keep/events/summervacations/index.html
I know in some parts of the country it may be hard to believe that spring is here and that summer is on the way, but indeed according to the calendar summer is coming.
As you grillers out there get ready to break out the charcoal and bug spray here is a link on Summer time food safety tips. Cause you really don't want to have to take anyone to the emergency room after they ate your oh so very special barbecue. So give the link a look see and happy grilling y'all!!!! ;-)
http://www.foodsafety.gov/keep/events/summervacations/index.html
Sunday, April 17, 2011
Faith and Food!
Hello all,
For Christians all around the world today is Palm Sunday, Easter is next Sunday and Passover begins at sundown on Monday. Food plays a very important part in our observations of our faith and the local supermarkets here in Roswell and other places have an abundance of the items many like to prepare during this time of renewed Faith.
With that said many families have lamb for Sunday dinner during this spring holiday season, and I'd like to share a recipe for an Herb Pesto Rub marinade that you can use for lamb, chicken breasts or beef, all of which are on sale at your local Publix.
Now if you've been growing your own herbs or getting them at Walmart or Publix the fresh ingredients used here will make this dish a hit with your family! Here's what you'll need:
Herb Pesto Rub
1/4 cup fresh thyme
1/4 cup fresh rosemary
1/c cup fresh oregano
1 cup fresh parsley
1 tablespoon Kosher salt
1 teaspoon freshly ground pepper
1/2 cup olive oil.
Strip the thyme and rosemary leaves from the stems and remove the leafy parts from the oregano and parsley, (you should have approximately 3 cups of loose herbs) Place the herbs, salt and pepper (I usually omit salt when I cook and the food comes out perfectly fine) in a food processor. With the motor running, slowly add the olive oil and process until the pesto is blended. The mix will keep for 1 week in the fridge.
If you are using this marinade for chicken, let sit for 4-6 hours. For lamb chops 3-4 hours for a leg of lamb let marinate overnight.
Hope you'll love the marinade and make it one of your family favorites! Enjoy as you celebrate Easter, Passover and Palm Sunday!
Much love,
J
For Christians all around the world today is Palm Sunday, Easter is next Sunday and Passover begins at sundown on Monday. Food plays a very important part in our observations of our faith and the local supermarkets here in Roswell and other places have an abundance of the items many like to prepare during this time of renewed Faith.
With that said many families have lamb for Sunday dinner during this spring holiday season, and I'd like to share a recipe for an Herb Pesto Rub marinade that you can use for lamb, chicken breasts or beef, all of which are on sale at your local Publix.
Now if you've been growing your own herbs or getting them at Walmart or Publix the fresh ingredients used here will make this dish a hit with your family! Here's what you'll need:
Herb Pesto Rub
1/4 cup fresh thyme
1/4 cup fresh rosemary
1/c cup fresh oregano
1 cup fresh parsley
1 tablespoon Kosher salt
1 teaspoon freshly ground pepper
1/2 cup olive oil.
Strip the thyme and rosemary leaves from the stems and remove the leafy parts from the oregano and parsley, (you should have approximately 3 cups of loose herbs) Place the herbs, salt and pepper (I usually omit salt when I cook and the food comes out perfectly fine) in a food processor. With the motor running, slowly add the olive oil and process until the pesto is blended. The mix will keep for 1 week in the fridge.
If you are using this marinade for chicken, let sit for 4-6 hours. For lamb chops 3-4 hours for a leg of lamb let marinate overnight.
Hope you'll love the marinade and make it one of your family favorites! Enjoy as you celebrate Easter, Passover and Palm Sunday!
Much love,
J
Tuesday, April 5, 2011
Ohhh I love onions! ;-)
When I was growing up, my mother had a friend who worked for Columbia Records (I think that was it) who used to send us demos of records that as I look back may have never been released. One such record was I love Onions, recorded by Julie Christie. Now don't ask me how I remember that, but I do, perhaps it's because I love onions! LOL Anyway, on Sunday I made a Sweet Onion Souffle, which is quite tasty. If you're counting calories you may not want to make this, cause where I will sub on some recipes, on some I don't even bother and this is one. So here we go, you'll need the following:
1/2 cup butter ( perhaps you can sub olive oil and just a tablespoon of butter for the flavor)
6 medium sweet onions (3.25 lbs) thinly sliced into rings (here in GA, Vidalia onions can be used, these are very good for this recipe)
2 cups heavy whipping cream
3 oz package Parmesan cheese
6 large eggs, lightly beaten
1 tablespoon fresh Rosemary chopped
3 tablespoons all purpose flour
2 tablespoons sugar ( I use less)
2 teaspoons baking powder
1 teaspoon salt ( I omit this, as I don't cook with salt. I think each person should salt to taste on their plate)
Melt butter in a large skillet over medium heat; add onion. Cook stirring often, about 1 hour or until the onions are caramel colored. Remove pan from heat.
In a large bowl, stir together the cream, the Parmesan cheese and the eggs. In another bowl combine the flour, sugar, baking powder and rosemary. Gradually stir the dry ingredients into the wet ingredients.
Next, stir the onions into the egg mixture; spoon the mixture into a lightly greased 13x9 baking dish and bake at 350 uncovered for 30-35 minutes or until slightly firm, puffed and golden brown. This should serve 8.
I made this with ground turkey meatloaf, you can make it with whatever meat you like, or make it with Three Bean Chili if you are a vegetarian but eat dairy products.
If you love onions like I do, I'm sure you'll enjoy this dish.
Until next time, much love to all of you!
J
Thursday, March 31, 2011
Five a day?! What you say, lolol !!!!
Hello All,
As you know (or not) it is recommended (by the American Dietetic Association) that we eat 5 servings of fruits and vegetables a day, use whole grains, eat calcium rich foods, low fat proteins and limit our use of sugar. This is wonderful news to help us all optimize our health! Now I know from experience that as much as I love most fruits and most vegetables that five a day is not an easy task, but let me share with you how I do it.
I start with breakfast. If I'm having cold cereal, such as Kashi Heart to Heart ( I call them Kashi Cheerios) I add a banana, or some cut up strawberries and blueberries. It depends on what is in season (cause you should respect the seasons) and what is on sale at the market that week. So if it's bananas, that is one fruit down. If it's the berries, then its two fruits down.
Because I'm hypoglycemic I need to keep my blood sugar level constant, so I munch fruit throughout the day. What works for me is to cut up my apple and peel my orange, put a small container of berries in my lunch bag and munch to my hearts content as I go about my day.
Let me digress here for a second. We are told that for optimum weight loss we should eat small meals throughout the day, and I think the term "small meals" confuses people. A meal is considered a meat, starch and vegetable by many people, when in fact what I think they mean to say is have an apple or orange or some carrots during the day when you have an urge to munch something.
Okay so what I think is a good schedule is if you have breakfast around 7AM or so, by about 10 you should be looking around for a snack. I suggest an apple or orange or whatever your favorite fruit is. I'm a late lunch kinda girl, so about 12 I may be looking around for another snack, at which time I'll have another piece of fruit or a handful of nuts ( this is really hard for me, because unless I've pre-measured the nuts I'm gonna eat more than a handful as I love crunchy foods). Now it's time for lunch at about 1-1:30 and depending on the time of year, if its winter I want something hot, if its summer I want salad.
Of course you will do what works for you, and the ADA just makes suggestions on how we should eat, but if your goal is to eat healthier, just think of the joy you'll feel when you've accomplished 5 servings a day of fruit. I know on the days when I do, I give myself a pat on the back, do the happy dance and then try to work in 5 servings of vegetables. LOLOL
We'll talk about that another day, so for now, set your goal for 5 servings of fruit and give yourself a pat on the back when you've reached your goal. Take it one day at a time, and soon it will be part of your normal routine. If you have children you'll be setting a good example for them, and you'll feel lighter and healthier in the long run!
Ciao for now and have a wonderful day!
Much love,
J
As you know (or not) it is recommended (by the American Dietetic Association) that we eat 5 servings of fruits and vegetables a day, use whole grains, eat calcium rich foods, low fat proteins and limit our use of sugar. This is wonderful news to help us all optimize our health! Now I know from experience that as much as I love most fruits and most vegetables that five a day is not an easy task, but let me share with you how I do it.
I start with breakfast. If I'm having cold cereal, such as Kashi Heart to Heart ( I call them Kashi Cheerios) I add a banana, or some cut up strawberries and blueberries. It depends on what is in season (cause you should respect the seasons) and what is on sale at the market that week. So if it's bananas, that is one fruit down. If it's the berries, then its two fruits down.
Because I'm hypoglycemic I need to keep my blood sugar level constant, so I munch fruit throughout the day. What works for me is to cut up my apple and peel my orange, put a small container of berries in my lunch bag and munch to my hearts content as I go about my day.
Let me digress here for a second. We are told that for optimum weight loss we should eat small meals throughout the day, and I think the term "small meals" confuses people. A meal is considered a meat, starch and vegetable by many people, when in fact what I think they mean to say is have an apple or orange or some carrots during the day when you have an urge to munch something.
Okay so what I think is a good schedule is if you have breakfast around 7AM or so, by about 10 you should be looking around for a snack. I suggest an apple or orange or whatever your favorite fruit is. I'm a late lunch kinda girl, so about 12 I may be looking around for another snack, at which time I'll have another piece of fruit or a handful of nuts ( this is really hard for me, because unless I've pre-measured the nuts I'm gonna eat more than a handful as I love crunchy foods). Now it's time for lunch at about 1-1:30 and depending on the time of year, if its winter I want something hot, if its summer I want salad.
Of course you will do what works for you, and the ADA just makes suggestions on how we should eat, but if your goal is to eat healthier, just think of the joy you'll feel when you've accomplished 5 servings a day of fruit. I know on the days when I do, I give myself a pat on the back, do the happy dance and then try to work in 5 servings of vegetables. LOLOL
We'll talk about that another day, so for now, set your goal for 5 servings of fruit and give yourself a pat on the back when you've reached your goal. Take it one day at a time, and soon it will be part of your normal routine. If you have children you'll be setting a good example for them, and you'll feel lighter and healthier in the long run!
Ciao for now and have a wonderful day!
Much love,
J
Sunday, March 27, 2011
Once Upon a Time
Hello All,
Once upon a time I lived in Brooklyn, NY and had a favorite Mexican restaurant in Brooklyn Heights that I went to rather often. One of the meals I had there was a chicken poblano mole. Which is a spicy chocolate chicken dish. What?! Chicken and chocolate?! Yes, chicken and chocolate. It was two things I really love, spicy and it had chocolate. I've been wanting to make that dish or one similar to it for quite some time and recently found an easy recipe for Chicken Mole that I'd like to share with you here:
2 1/2 lbs chicken breast tenders
1 large onion chopped/diced small
1 large green bell pepper, cored, seeded and chopped ( I omitted this)
2 cloves garlic, minced ( or 1 teaspoon already minced garlic)
2 tablespoons chili powder (this does not give a lot of heat, so if you want really spicy, I suggest half chili powder and half cayenne pepper)
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves (yes this is the cloves traditionally put in ham, and also good for a toothache, I used much less than the recipe calls for because I don't really care for the taste, however it does give the dish a nice flavor)
1 can (14 1/2 oz) diced tomatoes ( I of course used fresh tomatoes, and diced them myself)
2 tablespoons unsweetened natural peanut butter
2 tablespoons unsweetened coco powder (Nestle's is good, use the regular not the dark chocolate)
2 scallions chopped ( I omitted this just because I didn't have any, use your own judgment on this ingredient)
The recipe calls for you to sprinkle the chicken with salt and pepper, I don't cook with salt, preferring to add it to my plate as in salt to my taste. Heat a large nonstick skillet coated with olive oil ( I don't use cooking sprays, but you can if you like) over medium-high heat. Add the chicken and cook for about 8 minutes, turning once, or until browned on both sides. Remove from the pan to a bowl. Next, add the onion, bell pepper, and garlic to the pan and saute' for about 3 minutes until the onion is translucent. Stir in the chili powder (or the half chili powder, half cayenne pepper I suggested above) and the ground cloves and cook for 1 minute. The aroma is wonderful! Put the chicken back in the pan along with any juices and add the fresh tomatoes (if you used canned then add the juice from those), the peanut butter and cocoa powder and bring to a boil. Cover and let simmer on a low flame for about 25 minutes, stirring every so often.
I served this dish with my own special yellow rice and my version of re-fried kidney beans (which are not re-fried at all) and I have to say that this reminded me of the restaurant in Brooklyn Heights that I used to go to, once upon a time!
I hope you'll make this dish and let me know how you liked it. I didn't include my recipe for yellow rice or re-fried beans so, hit me up and I'll forward to you upon request!
Much love,
J
Once upon a time I lived in Brooklyn, NY and had a favorite Mexican restaurant in Brooklyn Heights that I went to rather often. One of the meals I had there was a chicken poblano mole. Which is a spicy chocolate chicken dish. What?! Chicken and chocolate?! Yes, chicken and chocolate. It was two things I really love, spicy and it had chocolate. I've been wanting to make that dish or one similar to it for quite some time and recently found an easy recipe for Chicken Mole that I'd like to share with you here:
2 1/2 lbs chicken breast tenders
1 large onion chopped/diced small
1 large green bell pepper, cored, seeded and chopped ( I omitted this)
2 cloves garlic, minced ( or 1 teaspoon already minced garlic)
2 tablespoons chili powder (this does not give a lot of heat, so if you want really spicy, I suggest half chili powder and half cayenne pepper)
1/2 teaspoon ground cinnamon
1/2 teaspoon ground cloves (yes this is the cloves traditionally put in ham, and also good for a toothache, I used much less than the recipe calls for because I don't really care for the taste, however it does give the dish a nice flavor)
1 can (14 1/2 oz) diced tomatoes ( I of course used fresh tomatoes, and diced them myself)
2 tablespoons unsweetened natural peanut butter
2 tablespoons unsweetened coco powder (Nestle's is good, use the regular not the dark chocolate)
2 scallions chopped ( I omitted this just because I didn't have any, use your own judgment on this ingredient)
The recipe calls for you to sprinkle the chicken with salt and pepper, I don't cook with salt, preferring to add it to my plate as in salt to my taste. Heat a large nonstick skillet coated with olive oil ( I don't use cooking sprays, but you can if you like) over medium-high heat. Add the chicken and cook for about 8 minutes, turning once, or until browned on both sides. Remove from the pan to a bowl. Next, add the onion, bell pepper, and garlic to the pan and saute' for about 3 minutes until the onion is translucent. Stir in the chili powder (or the half chili powder, half cayenne pepper I suggested above) and the ground cloves and cook for 1 minute. The aroma is wonderful! Put the chicken back in the pan along with any juices and add the fresh tomatoes (if you used canned then add the juice from those), the peanut butter and cocoa powder and bring to a boil. Cover and let simmer on a low flame for about 25 minutes, stirring every so often.
I served this dish with my own special yellow rice and my version of re-fried kidney beans (which are not re-fried at all) and I have to say that this reminded me of the restaurant in Brooklyn Heights that I used to go to, once upon a time!
I hope you'll make this dish and let me know how you liked it. I didn't include my recipe for yellow rice or re-fried beans so, hit me up and I'll forward to you upon request!
Much love,
J
Sunday, March 13, 2011
Beans, beans good for the heart the more you eat the more you ....!
Hello All,
You may or may not recall that little rhyme we chanted back in the day and for some of us it may still apply. But no matter what, beans are an excellent source of protein and if you've committed to having a meatless meal from time to time, beans are a good way to go! Here is a recipe I came across yesterday morning while watching the food network, I've included the link for your reference: http://www.foodnetwork.com/recipes/aaron-mccargo-jr/deluxe-black-bean-burger-recipe/index.html
Here is the recipe, which I've tweaked a bit for your eating pleasure. Here's what you'll need;
2 15 ounce cans of low sodium black beans, rinsed and drained
2 shallots (or 1 large onion, red or yellow)
1 teaspoon red pepper flakes
1 teaspoon smoked paprika (yes there is a difference)
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
1 teaspoon fresh cilantro - chopped
1 egg white slightly beaten
3 tablespoons whole wheat flour ( or white flour something like Wondra)
1 tablespoon cracked black pepper
3 tablespoons olive oil
I personally would add some minced garlic to this about 1 tablespoon, and omit the Worcestershire sauce, but that of course is up to you. I also would omit the black pepper.
In a large bowl, finely mash the black beans with your hands or a potato masher. Add the shallots or onion, red pepper flakes, smoked paprika, garlic, worcestershire sauce (or omit this), hot sauce, cilantro, egg white (to bind it all together) and lastly the flour. Mix will with a wooded spoon. Form into patties, makes 4, this will be sticky and a bit messy, get over it and keep going, ;-). In a large frying pan or skillet (north vs south here) heat the olive oil. Sear the patties for about 3-4 minutes on each side until you have a nice crust. Remove the patties to a plate lined with paper towels. Now the show suggested making sandwiches out of these, but I think you can eat them with a nice tossed salad on the side. A little romaine, some red onion, cherry tomatoes and maybe some cucumber, some balsamic vinaigrette and you're good to go!
Remember, beans, beans, good for the heart, the more you eat, the more you ....! Enjoy and have a wonderful day!
Much love,
J
You may or may not recall that little rhyme we chanted back in the day and for some of us it may still apply. But no matter what, beans are an excellent source of protein and if you've committed to having a meatless meal from time to time, beans are a good way to go! Here is a recipe I came across yesterday morning while watching the food network, I've included the link for your reference: http://www.foodnetwork.com/recipes/aaron-mccargo-jr/deluxe-black-bean-burger-recipe/index.html
Here is the recipe, which I've tweaked a bit for your eating pleasure. Here's what you'll need;
2 15 ounce cans of low sodium black beans, rinsed and drained
2 shallots (or 1 large onion, red or yellow)
1 teaspoon red pepper flakes
1 teaspoon smoked paprika (yes there is a difference)
1 teaspoon Worcestershire sauce
1 teaspoon hot sauce
1 teaspoon fresh cilantro - chopped
1 egg white slightly beaten
3 tablespoons whole wheat flour ( or white flour something like Wondra)
1 tablespoon cracked black pepper
3 tablespoons olive oil
I personally would add some minced garlic to this about 1 tablespoon, and omit the Worcestershire sauce, but that of course is up to you. I also would omit the black pepper.
In a large bowl, finely mash the black beans with your hands or a potato masher. Add the shallots or onion, red pepper flakes, smoked paprika, garlic, worcestershire sauce (or omit this), hot sauce, cilantro, egg white (to bind it all together) and lastly the flour. Mix will with a wooded spoon. Form into patties, makes 4, this will be sticky and a bit messy, get over it and keep going, ;-). In a large frying pan or skillet (north vs south here) heat the olive oil. Sear the patties for about 3-4 minutes on each side until you have a nice crust. Remove the patties to a plate lined with paper towels. Now the show suggested making sandwiches out of these, but I think you can eat them with a nice tossed salad on the side. A little romaine, some red onion, cherry tomatoes and maybe some cucumber, some balsamic vinaigrette and you're good to go!
Remember, beans, beans, good for the heart, the more you eat, the more you ....! Enjoy and have a wonderful day!
Much love,
J
Sunday, March 6, 2011
Its a wrap!
Hello All,
Its Sunday afternoon and you may be thinking about what's for dinner, for those of you who are forward thinkers, you're not only thinking about Sunday dinner, but lunch for the week or at least for tomorrow and Tuesday.
Last time I shared some time saving tips with you and I'm going to take it a bit further today (with some Bob Marley playing in the background, "We're Jammin'). Because Spring Break is over for me, I prepared a few things so that I can hit the ground running tomorrow. Last night I made a Chicken Milanese Risotto, on Friday I made a small pot roast and today I grilled some chicken cutlets and made some salsa and some guacamole. Now this may sound like a lot of food to you and to those of you who know me, yes, every now and then I will eat beef.
Now my purpose in preparing all this food is that although it is Spring here in the Southeast, it's still a bit chilly and tomorrow it is only supposed to hit 59 degrees, hence the Chicken Milanese Risotto, cause every now and then I like something hot for lunch. As for the beef and chicken, I will make one of my favorites - a wrap sandwich with the beef and chicken as one of the ingredients. So, lets make a wrap - start with a whole wheat soft taco shell ( I use La Banderita) if you like add a very small amount of Helman's mayo to the taco shell, then start to layer, first some cut up pieces of chicken or beef, then some lettuce (romaine, or a blend of different lettuces) some shredded carrots (I love crunchy stuff) and then add either the guacamole or the salsa to the wrap. Using a butter knife, gather all the ingredients to one side of the taco shell and start to roll it all together. Because this most likely will fall apart, I use either tooth picks or bamboo skewers to hold the wrap together, then I put it some plastic wrap and then foil to keep it cool and all together and here you have it, a wrap!!!!
For those of you who may think I'm nuts with all this cooking, I don't really care. I know for sure that by eating food that I've prepared myself, I'm cutting down on all the preservatives and sodium that is found in processed foods, as well as saving a few dollars. But if you really are not into all this, then when you head out to the grocery store let me make a few suggestions. Start with Perdue or your favorite brand of already prepared grilled chicken. In the fresh produce section, you'll find some fresh salsa and guacamole and the soft taco shells should be in the bread aisle. But there's nothing like the taste of love that goes into that wrap that you've made yourself totally from scratch. Think about it and get back to me! ;-)
Much love to you all,
J
Its Sunday afternoon and you may be thinking about what's for dinner, for those of you who are forward thinkers, you're not only thinking about Sunday dinner, but lunch for the week or at least for tomorrow and Tuesday.
Last time I shared some time saving tips with you and I'm going to take it a bit further today (with some Bob Marley playing in the background, "We're Jammin'). Because Spring Break is over for me, I prepared a few things so that I can hit the ground running tomorrow. Last night I made a Chicken Milanese Risotto, on Friday I made a small pot roast and today I grilled some chicken cutlets and made some salsa and some guacamole. Now this may sound like a lot of food to you and to those of you who know me, yes, every now and then I will eat beef.
Now my purpose in preparing all this food is that although it is Spring here in the Southeast, it's still a bit chilly and tomorrow it is only supposed to hit 59 degrees, hence the Chicken Milanese Risotto, cause every now and then I like something hot for lunch. As for the beef and chicken, I will make one of my favorites - a wrap sandwich with the beef and chicken as one of the ingredients. So, lets make a wrap - start with a whole wheat soft taco shell ( I use La Banderita) if you like add a very small amount of Helman's mayo to the taco shell, then start to layer, first some cut up pieces of chicken or beef, then some lettuce (romaine, or a blend of different lettuces) some shredded carrots (I love crunchy stuff) and then add either the guacamole or the salsa to the wrap. Using a butter knife, gather all the ingredients to one side of the taco shell and start to roll it all together. Because this most likely will fall apart, I use either tooth picks or bamboo skewers to hold the wrap together, then I put it some plastic wrap and then foil to keep it cool and all together and here you have it, a wrap!!!!
For those of you who may think I'm nuts with all this cooking, I don't really care. I know for sure that by eating food that I've prepared myself, I'm cutting down on all the preservatives and sodium that is found in processed foods, as well as saving a few dollars. But if you really are not into all this, then when you head out to the grocery store let me make a few suggestions. Start with Perdue or your favorite brand of already prepared grilled chicken. In the fresh produce section, you'll find some fresh salsa and guacamole and the soft taco shells should be in the bread aisle. But there's nothing like the taste of love that goes into that wrap that you've made yourself totally from scratch. Think about it and get back to me! ;-)
Much love to you all,
J
Tuesday, March 1, 2011
Time Saving Tips for eating healthy!
Hello All,
Here are some time saving tips that have helped me through the years!
Once I decide on a menu and pick the items up from the grocery store, I spend a day or several hours cooking. Now for me this is usually a Saturday or Sunday. As meat is the one component of any meal that takes the most amount of time, I usually make a couple of different meats and freeze them so that when I come home on any given night I can either make a couple of side dishes or a salad and be good to go.
For instance with lasagna, I put two or three squares in some plastic wrap, then foil, then a ziplock bag and on a day when I know I'm gonna be slammed from running hither and yon, I take a packet out of the freezer before heading out for the day. When I get home I either microwave it, or put it in the oven and make a nice garden salad to go with the lasagna.
The same with chicken or the rare occasions when I eat beef, I prepare the chicken in a couple of different ways, say for instance Chicken Risotto Milanese. For this you need 1/2 cup of butter (sub olive oil to make this a healthier dish) 2 lbs of boneless skinless chicken breasts thinly sliced, 1 large onion, 2 1/2 cups of chicken broth ( i suggest Swanson's Natural Goodness which is lower in sodium than the regular or any other lower sodium chicken broth at your local store), 2 1/3 cups Arborio rice ( aka Risotto rice) 2/3 cup white wine (make sure that you use a wine you'd drink, if you don't have white, a nice zinfandel works fine) or omit if you like. 1 teaspoon crumbled saffron, and Parmesan cheese to garnish. In a large sauce pan heat about 1/2 teaspoon of the olive oil and saute' the onion just until it softens next add the rice and stir so that the oil will coat the rice. Add the saffron threads, and the thinly sliced chicken. Next add the chicken stock and bring it to just about a simmer. This dish is a bit time consuming because you need to keep stirring the rice as the liquid cooks down.
This is a dish that you can have for dinner one night, and perhaps lunch on another day with a side salad.
If you're trying to watch your sodium intake, or trying to save a little money by not eating out so much or watching your weight, eating food that you've prepared yourself really helps you to know exactly what is in the food you're eating.
Sometimes I will make a whole meal, the meat and the side, and eat from it the whole week, for lunch and dinner, it all depends. Keep in mind that your freezer is your friend and you can freeze just about anything for a long (cooked items) or short period (raw items) of time. Of course you have to figure out what works best for you and your family, but I hope you will consider these suggestions!
Much love to all of you!
J
Here are some time saving tips that have helped me through the years!
Once I decide on a menu and pick the items up from the grocery store, I spend a day or several hours cooking. Now for me this is usually a Saturday or Sunday. As meat is the one component of any meal that takes the most amount of time, I usually make a couple of different meats and freeze them so that when I come home on any given night I can either make a couple of side dishes or a salad and be good to go.
For instance with lasagna, I put two or three squares in some plastic wrap, then foil, then a ziplock bag and on a day when I know I'm gonna be slammed from running hither and yon, I take a packet out of the freezer before heading out for the day. When I get home I either microwave it, or put it in the oven and make a nice garden salad to go with the lasagna.
The same with chicken or the rare occasions when I eat beef, I prepare the chicken in a couple of different ways, say for instance Chicken Risotto Milanese. For this you need 1/2 cup of butter (sub olive oil to make this a healthier dish) 2 lbs of boneless skinless chicken breasts thinly sliced, 1 large onion, 2 1/2 cups of chicken broth ( i suggest Swanson's Natural Goodness which is lower in sodium than the regular or any other lower sodium chicken broth at your local store), 2 1/3 cups Arborio rice ( aka Risotto rice) 2/3 cup white wine (make sure that you use a wine you'd drink, if you don't have white, a nice zinfandel works fine) or omit if you like. 1 teaspoon crumbled saffron, and Parmesan cheese to garnish. In a large sauce pan heat about 1/2 teaspoon of the olive oil and saute' the onion just until it softens next add the rice and stir so that the oil will coat the rice. Add the saffron threads, and the thinly sliced chicken. Next add the chicken stock and bring it to just about a simmer. This dish is a bit time consuming because you need to keep stirring the rice as the liquid cooks down.
This is a dish that you can have for dinner one night, and perhaps lunch on another day with a side salad.
If you're trying to watch your sodium intake, or trying to save a little money by not eating out so much or watching your weight, eating food that you've prepared yourself really helps you to know exactly what is in the food you're eating.
Sometimes I will make a whole meal, the meat and the side, and eat from it the whole week, for lunch and dinner, it all depends. Keep in mind that your freezer is your friend and you can freeze just about anything for a long (cooked items) or short period (raw items) of time. Of course you have to figure out what works best for you and your family, but I hope you will consider these suggestions!
Much love to all of you!
J
Monday, February 28, 2011
Adding a little flavor, flav!
Hello all,
If you or someone you know and love has been diagnosed with high blood pressure, you may be challenged when it comes to preparing meals that are low in salt.
First let me suggest that you look at the labels of all the processed foods in your pantry, fridge and freezer. If the sodium content of the items you have is above 300 mg sodium, then you may want to consider donating those items to your local food bank. I suggest 300 mg because the body does need some salt in order to maintain it's processes ( I won't bore you with the technical term, but if you want to know it contact me).
I once had a friend who was so stressed out about his hereditary high blood pressure that he would confide to me that he just didn't know how to grocery shop anymore. So one day I went with him and I suggested frozen vegetables to him, he was amazed that not only did they not contain salt, they were at that time less expensive than canned vegetables. Now I do maintain that fresh is better, but fresh can be very expensive (and although we're certainly worth the extra expense, sometimes it is just not in the budget) unless you catch fresh produce on sale at your local supermarket, or have access to a local farmers market.
I also suggest getting rid of the Lawry's Seasoning Salt, the garlic salt, and any other seasoning you have in the pantry that has salt in it. Below is a link to Eat Right.org where you will find a few useful tips on how to season your food without salt.
http://www.eatright.org/Public/content.aspx?id=6442462299
Another good seasoning idea is fresh herbs. If you have a sunny window sill, and a green thumb you can grow your own basil, oregano, dill and other herbs that you can use to season your food. The basil doesn't even have to go in dirt, just put it in some water in a clear glass container and nature will do the rest.
Another thing that someone with high blood pressure needs to do is exercise. You may be saying "but I can't afford a gym membership right now" and that is fine, cause walking is free and it can be done anywhere. So grab your favorite music playing electronic device and head out to explore your neighborhood. If its raining walk around the mall, just leave your wallet locked safely in your trunk, so you won't spend any money. Be inventive with your exercise. If you love to dance, put on your favorite dance music, your favorite dancing shoes and shake what your mama gave you around the house for 15 - 20 minutes. It is cardio at its best!
All I can do is make suggestions, the rest is up to you, but I'd love to hear from you about how you've taken my suggestions and made them your own!
So have a magnificent day, I look forward to hearing from you!
Much love,
J
If you or someone you know and love has been diagnosed with high blood pressure, you may be challenged when it comes to preparing meals that are low in salt.
First let me suggest that you look at the labels of all the processed foods in your pantry, fridge and freezer. If the sodium content of the items you have is above 300 mg sodium, then you may want to consider donating those items to your local food bank. I suggest 300 mg because the body does need some salt in order to maintain it's processes ( I won't bore you with the technical term, but if you want to know it contact me).
I once had a friend who was so stressed out about his hereditary high blood pressure that he would confide to me that he just didn't know how to grocery shop anymore. So one day I went with him and I suggested frozen vegetables to him, he was amazed that not only did they not contain salt, they were at that time less expensive than canned vegetables. Now I do maintain that fresh is better, but fresh can be very expensive (and although we're certainly worth the extra expense, sometimes it is just not in the budget) unless you catch fresh produce on sale at your local supermarket, or have access to a local farmers market.
I also suggest getting rid of the Lawry's Seasoning Salt, the garlic salt, and any other seasoning you have in the pantry that has salt in it. Below is a link to Eat Right.org where you will find a few useful tips on how to season your food without salt.
http://www.eatright.org/Public/content.aspx?id=6442462299
Another good seasoning idea is fresh herbs. If you have a sunny window sill, and a green thumb you can grow your own basil, oregano, dill and other herbs that you can use to season your food. The basil doesn't even have to go in dirt, just put it in some water in a clear glass container and nature will do the rest.
Another thing that someone with high blood pressure needs to do is exercise. You may be saying "but I can't afford a gym membership right now" and that is fine, cause walking is free and it can be done anywhere. So grab your favorite music playing electronic device and head out to explore your neighborhood. If its raining walk around the mall, just leave your wallet locked safely in your trunk, so you won't spend any money. Be inventive with your exercise. If you love to dance, put on your favorite dance music, your favorite dancing shoes and shake what your mama gave you around the house for 15 - 20 minutes. It is cardio at its best!
All I can do is make suggestions, the rest is up to you, but I'd love to hear from you about how you've taken my suggestions and made them your own!
So have a magnificent day, I look forward to hearing from you!
Much love,
J
Sunday, February 27, 2011
Spring has sprung here in the ATL!
Hello All,
The weather here today is a really nice 71 degrees. I hope you won't be to angry with me for saying this if the weather where you are is not as nice, but consider the possibilities in that it soon will be spring where you are!
Today, I'll do a little something for my vegetarian family with a link to a Saffron, Zucchini and Herb Couscous- http://www.foodnetwork.com/recipes/ina-garten/saffron-zucchini-and-herb-couscous-recipe/index.html Here is the recipe as well!
Meanwhile, heat the olive oil and melt the butter in a saute pan. Add the zucchini and cook for 5 minutes, or until lightly browned. Bring the chicken stock just back to a boil. Place the couscous in a large bowl and add the cooked zucchini. Pour the hot chicken stock over them. Cover the bowl tightly with plastic wrap and allow to stand at room temperature for 15 minutes. Add the basil and parsley. Toss the couscous and herbs with a fork, and serve warm or at room temperature.
Yes, sad to say that I took the easy way out today, cause I want to get out and enjoy the lovely day! Ciao for now and have a marvelous day!
Much love,
J
The weather here today is a really nice 71 degrees. I hope you won't be to angry with me for saying this if the weather where you are is not as nice, but consider the possibilities in that it soon will be spring where you are!
Today, I'll do a little something for my vegetarian family with a link to a Saffron, Zucchini and Herb Couscous- http://www.foodnetwork.com/recipes/ina-garten/saffron-zucchini-and-herb-couscous-recipe/index.html Here is the recipe as well!
- 1 1/2 cups homemade chicken stock or canned broth
- 1 teaspoon kosher salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon ground cumin
- 1/2 teaspoon saffron threads
- 2 tablespoons olive oil
- 2 tablespoons unsalted butter
- 2 zucchini, large dice
- 1 1/2 cups couscous (10 ounces)
- 1 cup chopped basil leaves
- 1 cup chopped parsley leaves
Directions
Bring the chicken stock to a boil in a small saucepan, and turn off the heat. Add the salt, pepper, cumin, and saffron threads and allow to steep for at least 15 minutes.Meanwhile, heat the olive oil and melt the butter in a saute pan. Add the zucchini and cook for 5 minutes, or until lightly browned. Bring the chicken stock just back to a boil. Place the couscous in a large bowl and add the cooked zucchini. Pour the hot chicken stock over them. Cover the bowl tightly with plastic wrap and allow to stand at room temperature for 15 minutes. Add the basil and parsley. Toss the couscous and herbs with a fork, and serve warm or at room temperature.
Yes, sad to say that I took the easy way out today, cause I want to get out and enjoy the lovely day! Ciao for now and have a marvelous day!
Much love,
J
Friday, February 25, 2011
Doing What is best for you!
Hello All,
You know we share information with each other in the hope that the information we're imparting to others will help them in their daily lives. That can be a good thing or a bad thing.
I would like to use this forum to impart some of the information I'm getting from studying Nutrition at Georgia State University, and from my personal experience. To that end I hope to provide you with reputable links and information that my professors, (very learned people with lots of initials behind their names and Dr. in front). Now this is not to say that common sense should not rule here. I think each of us has a responsibility to take the information we are given and decide if it fits into our lives. For instance, I eat chicken, fish and turkey. Every now and then I eat beef, and on very rare occasions I will eat pork. I try to not only treat others the way I want to be treated, but I really try to respect the diversity I encounter each and every day. So if I know that you don't eat meat, or dairy or whatever, then I will try to make sure that I include some recipes that you can make that suit your dietary decisions.
I hope that what I'm imparting to you will be helpful in helping you make the best food choices for you and your family, no matter what your particular circumstances are! That being said I hope you will find my blog helpful, informative, useful and at times amusing!
Much love to you all,
J
You know we share information with each other in the hope that the information we're imparting to others will help them in their daily lives. That can be a good thing or a bad thing.
I would like to use this forum to impart some of the information I'm getting from studying Nutrition at Georgia State University, and from my personal experience. To that end I hope to provide you with reputable links and information that my professors, (very learned people with lots of initials behind their names and Dr. in front). Now this is not to say that common sense should not rule here. I think each of us has a responsibility to take the information we are given and decide if it fits into our lives. For instance, I eat chicken, fish and turkey. Every now and then I eat beef, and on very rare occasions I will eat pork. I try to not only treat others the way I want to be treated, but I really try to respect the diversity I encounter each and every day. So if I know that you don't eat meat, or dairy or whatever, then I will try to make sure that I include some recipes that you can make that suit your dietary decisions.
I hope that what I'm imparting to you will be helpful in helping you make the best food choices for you and your family, no matter what your particular circumstances are! That being said I hope you will find my blog helpful, informative, useful and at times amusing!
Much love to you all,
J
Wednesday, February 16, 2011
Food Safety and washing your hands
Hello all,
Hand washing is a pet peeve of mine. In Culinary school the very first thing I was taught is how to properly wash my hands. What? You may be saying to yourself. I know how to wash my hands properly, been doing so all my life. Well while that is definitely true you've been washing your hands your whole life, you'd be surprised (or not) to find out how many people have forsworn soap and water in favor of hand sanitizers.
In that very first Culinary class - Food Safety and Sanitation we did an experiment using hand sanitizer and a black light. Some folks washed their hands first then used the hand sanitizer. Their hands were then placed under a black light and guess what, there were still some germs there. Another group used only hand sanitizer, and what we saw under the black light was not pretty!
Unfortunately because our society is in such a rush these days, people have substituted the soap and warm to hot water that has been killing most germs for centuries for the quick and seeming convenience of hand sanitizers.
This is in my opinion, not a good thing. People who work in the food service industry and the health care professions know (or should know) the importance of stopping germs so that food and patients are not contaminated unnecessarily. Rubber gloves are not impermeable, so you really need to wash your hands with soap and water first, before you make my sandwich or whatever. If a doctor did not scrub his forearms and hands and then use a sanitizer such as betadine, prior to performing surgery could you imagine the germs he'd be passing onto his patients?
So, all this to say wash your hands with soap and water, forgo the hand sanitizer unless there is no soap and water available and stop spreading those germs that are making people sick. Wash your hands for at least 20 seconds which is just about how long it takes to sing "happy birthday" at least once.
Okay? Okay!
Ciao for now,
J
Hand washing is a pet peeve of mine. In Culinary school the very first thing I was taught is how to properly wash my hands. What? You may be saying to yourself. I know how to wash my hands properly, been doing so all my life. Well while that is definitely true you've been washing your hands your whole life, you'd be surprised (or not) to find out how many people have forsworn soap and water in favor of hand sanitizers.
In that very first Culinary class - Food Safety and Sanitation we did an experiment using hand sanitizer and a black light. Some folks washed their hands first then used the hand sanitizer. Their hands were then placed under a black light and guess what, there were still some germs there. Another group used only hand sanitizer, and what we saw under the black light was not pretty!
Unfortunately because our society is in such a rush these days, people have substituted the soap and warm to hot water that has been killing most germs for centuries for the quick and seeming convenience of hand sanitizers.
This is in my opinion, not a good thing. People who work in the food service industry and the health care professions know (or should know) the importance of stopping germs so that food and patients are not contaminated unnecessarily. Rubber gloves are not impermeable, so you really need to wash your hands with soap and water first, before you make my sandwich or whatever. If a doctor did not scrub his forearms and hands and then use a sanitizer such as betadine, prior to performing surgery could you imagine the germs he'd be passing onto his patients?
So, all this to say wash your hands with soap and water, forgo the hand sanitizer unless there is no soap and water available and stop spreading those germs that are making people sick. Wash your hands for at least 20 seconds which is just about how long it takes to sing "happy birthday" at least once.
Okay? Okay!
Ciao for now,
J
Friday, February 11, 2011
Track what you eat!
Last semester I took a class called Fitness and Nutrition which was very informative. My professor developed a program where you can track what you eat on a daily basis and how what you eat affects your body. Here is the link http://nutritiming.com/welcome. You can even download the app to your phone. If you're trying to lose weight this app will help. If you need to gain weight, this app will help. I hope you'll check it out!
Much love,
J
Much love,
J
Celiac Disease and Gluten Intolerance
Okay all, gluten is found in wheat and various other grains. Many people, especially children have developed a gluten intolerance, this is one of the reasons why you will see so many things in the supermarket labeled "gluten free". Now folks if you use your common sense you'll realize that because gluten is found mainly in wheat and grains, products such as rubber gloves, will not contain gluten.
Poor absorption is one of the main causes of the reaction people have to gluten. The poor absorption is due to a reduced number of villi or folds of the intestinal lining and reduced transport capacity of the remaining cells within the villi. This means that the intestinal lining is unable to properly absorb water and nutrients.
Just wanted to keep all of you informed about this issue many people are now experiencing.
Poor absorption is one of the main causes of the reaction people have to gluten. The poor absorption is due to a reduced number of villi or folds of the intestinal lining and reduced transport capacity of the remaining cells within the villi. This means that the intestinal lining is unable to properly absorb water and nutrients.
Just wanted to keep all of you informed about this issue many people are now experiencing.
Sweets for the sweet!
So, is chocolate the way to your love's heart? If so, here is a recipe that is fairly easy to make. It is Chocolate dipped strawberries! This recipe is courtesy of the Food Network's Barefoot Contess, Ina Garten.
Strawberries are on sale at Publix, so if your budget is not allowing you to buy your love something really expensive, you could get some valuable cool point for this one!
Get one pound of strawberries from your local Publix or Kroger. 1 package of semi sweet chocolate chips and one half pint of heavy whipping cream.
Rinse off the strawberries, but do not cut off the stems (the green part), you'll need them to hold onto the strawberries as you dip them.
Okay. So you'll need 1/2 cup of the semi sweet chocolate and 3 tablespoons of the heavy cream. Put a pot of water on the stove on a med low setting and place on top a heat proof glass bowl (you're improvising on a double broiler here). If you don't have glass, stainless steel should do.
Stir the chocolate and cream until they melt. Using a pot holder or dish towel, remove the bowl from the pot and let cool about one minute, then using the stems of the strawberries, dip them one by one into the chocolate and put on a piece of parchment paper or aluminum foil (which is on a plate) so the chocolate can dry. Then put the plate into the fridge so the chocolate dipped strawberries can cool. Now if your budget allows you can serve this for desert with a Frexinet Champagne, or your beverage of choice.
Strawberries are on sale at Publix, so if your budget is not allowing you to buy your love something really expensive, you could get some valuable cool point for this one!
Get one pound of strawberries from your local Publix or Kroger. 1 package of semi sweet chocolate chips and one half pint of heavy whipping cream.
Rinse off the strawberries, but do not cut off the stems (the green part), you'll need them to hold onto the strawberries as you dip them.
Okay. So you'll need 1/2 cup of the semi sweet chocolate and 3 tablespoons of the heavy cream. Put a pot of water on the stove on a med low setting and place on top a heat proof glass bowl (you're improvising on a double broiler here). If you don't have glass, stainless steel should do.
Stir the chocolate and cream until they melt. Using a pot holder or dish towel, remove the bowl from the pot and let cool about one minute, then using the stems of the strawberries, dip them one by one into the chocolate and put on a piece of parchment paper or aluminum foil (which is on a plate) so the chocolate can dry. Then put the plate into the fridge so the chocolate dipped strawberries can cool. Now if your budget allows you can serve this for desert with a Frexinet Champagne, or your beverage of choice.
Valentine's Day and the way to her or his heart!
In my attempt to eliminate foods with a lot of preservatives from my diet. I came across the recipe below for pancakes. I've been making them for quite a while and have shared the recipe with friends and am sharing it now with you. You may say that it takes too much time, but really it doesn't. It's the same amount of time it takes you to open the box of whatever mix you're currently using, and pouring in the water or milk and mixing.
So if you want to add that special touch for Valentine's day, or any day for that matter check out the recipe below. Also for you busy professionals out there, if you make more than you can eat in one sitting, just put the remaining pancakes in the fridge and have them for breakfast on a day when you're running a bit late for work, need something fast for the kids cause you've overslept. No matter the reason, these are as good on the first day as they will be on the second day!
The recipe is for home made pancakes, you will need the following ingredients.
1 cup all purpose flour (White Lily)
1 tablespoon sugar (omit this)
1 teaspoon baking powder (this comes in a can in the baking section of your supermarket)
1/4 teaspoon salt (omit this as well)
1 beaten egg
1 cup buttermilk ( I suggest light buttermilk, less calories)
1/2 teaspoon baking soda (think arm and hammer baking soda, also in the baking section of your supermarket)
2 tablespoons vegetable oil (do not use olive oil, canola oil, or peanut oil)
In a large bowl (or large glass measuring cup), combine the flour, baking soda and baking powder
In another bowl combine the 1 cup of buttermilk, the oil and the egg. Use a fork to beat this mixture together or a whisk if you have one. Add this mixture to the dry ingredients and stir until combined.
Hopefully you have a griddle, if you do it should already be on the stove on a low flame, or low setting if you have an electric stove. If you don't have a griddle, but do have a cast iron skillet, put it on the stove on a low setting while you're combining the wet and dry ingredients. Do not add any oil to the pan just yet. Once your pancakes are mixed, take a papertowel and some olive oil or vegetable oil if you prefer and pour a very small amount into the papertowel, rub this along the griddle or pan so that you see a bit of a shine on the surface. Next put your hand under the faucet, take a little water and test your pan/griddle to make sure it's hot. It should be, so now pour out your pancakes and go from there.
So if you want to add that special touch for Valentine's day, or any day for that matter check out the recipe below. Also for you busy professionals out there, if you make more than you can eat in one sitting, just put the remaining pancakes in the fridge and have them for breakfast on a day when you're running a bit late for work, need something fast for the kids cause you've overslept. No matter the reason, these are as good on the first day as they will be on the second day!
The recipe is for home made pancakes, you will need the following ingredients.
1 cup all purpose flour (White Lily)
1 tablespoon sugar (omit this)
1 teaspoon baking powder (this comes in a can in the baking section of your supermarket)
1/4 teaspoon salt (omit this as well)
1 beaten egg
1 cup buttermilk ( I suggest light buttermilk, less calories)
1/2 teaspoon baking soda (think arm and hammer baking soda, also in the baking section of your supermarket)
2 tablespoons vegetable oil (do not use olive oil, canola oil, or peanut oil)
In a large bowl (or large glass measuring cup), combine the flour, baking soda and baking powder
In another bowl combine the 1 cup of buttermilk, the oil and the egg. Use a fork to beat this mixture together or a whisk if you have one. Add this mixture to the dry ingredients and stir until combined.
Hopefully you have a griddle, if you do it should already be on the stove on a low flame, or low setting if you have an electric stove. If you don't have a griddle, but do have a cast iron skillet, put it on the stove on a low setting while you're combining the wet and dry ingredients. Do not add any oil to the pan just yet. Once your pancakes are mixed, take a papertowel and some olive oil or vegetable oil if you prefer and pour a very small amount into the papertowel, rub this along the griddle or pan so that you see a bit of a shine on the surface. Next put your hand under the faucet, take a little water and test your pan/griddle to make sure it's hot. It should be, so now pour out your pancakes and go from there.
Tuesday, February 8, 2011
New dietary guidelines
Okay, so some of you may know that the US Department of Agriculture's - Center for Nutrition Policy and Promotion introduced new dietary guidelines for everyone in the United States on January 31, 2011. http://www.cnpp.usda.gov/dietaryguidelines.htm
As you can tell from looking around you in your daily travels there are a vast amount of people who are not only overweight, they are considered by their doctor's to be obese. Alarmingly a lot of this obese population is found in our young people, who with the advent of all this technology, no longer go outside to play. Remember we used to have snow ball fights and play stick ball and all sorts of things, until the street lights came on. Then we'd better be on our way home!
One of the things that needs to be done is that we all need to get moving. Just walking to the train or bus and walking to and from your office building are not enough. In other words, your daily commute walks are not enough as your body quickly acclimates itself to that. Here in the Southeast where we drive everywhere it is a challenge to get enough exercise.
Some are fortunate enough to have gyms nearby where we can go to get our workout on. For those members of the population who are amongst the unemployed, a gym membership is out of the question. So, you've got to find ways to be inventive in your need to get moving.
One way to get moving is simply by walking! It's free, you can borrow an Ipod or something that will play some music in your ear as you stroll around your neighborhood, or at the park. You could borrow some exercise dvds from your local library or see if your place of worship has some free classes for their members! The only thing limiting you from moving is you!!!!! Now to be fair if you have some sort of physical infirmity that keeps you from moving then I apologize for the above statement about limitations, but if you don't then you can get moving!
Ask a neighbor to go walking with you. If it's too cold outside and you live in a big apartment complex with a long hallway, walk the hallway. When you go to any sort of shopping center, park your car a good distance away from the exit and walk the rest of the way. I'm not suggesting anything here that you've not heard from other sources. Perhaps the difference is that I'm right here with you. I get out and walk as much as the weather permits. Although I like walking in the cold (coming back in and getting warm can be fun if you have someone to snuggle with upon your return) I'm a bit challenged because I have Fibromyalgia which makes moving around in general a bit trying for me. But I still move around and am blessed to be able to go to the gym a couple of times a week. Cause guess what, I need to lose some weight too.
So lets encourage one another to get moving, to eat better and take care of these temples we were given. Looking forward to the dialogue!
Much love,
J
As you can tell from looking around you in your daily travels there are a vast amount of people who are not only overweight, they are considered by their doctor's to be obese. Alarmingly a lot of this obese population is found in our young people, who with the advent of all this technology, no longer go outside to play. Remember we used to have snow ball fights and play stick ball and all sorts of things, until the street lights came on. Then we'd better be on our way home!
One of the things that needs to be done is that we all need to get moving. Just walking to the train or bus and walking to and from your office building are not enough. In other words, your daily commute walks are not enough as your body quickly acclimates itself to that. Here in the Southeast where we drive everywhere it is a challenge to get enough exercise.
Some are fortunate enough to have gyms nearby where we can go to get our workout on. For those members of the population who are amongst the unemployed, a gym membership is out of the question. So, you've got to find ways to be inventive in your need to get moving.
One way to get moving is simply by walking! It's free, you can borrow an Ipod or something that will play some music in your ear as you stroll around your neighborhood, or at the park. You could borrow some exercise dvds from your local library or see if your place of worship has some free classes for their members! The only thing limiting you from moving is you!!!!! Now to be fair if you have some sort of physical infirmity that keeps you from moving then I apologize for the above statement about limitations, but if you don't then you can get moving!
Ask a neighbor to go walking with you. If it's too cold outside and you live in a big apartment complex with a long hallway, walk the hallway. When you go to any sort of shopping center, park your car a good distance away from the exit and walk the rest of the way. I'm not suggesting anything here that you've not heard from other sources. Perhaps the difference is that I'm right here with you. I get out and walk as much as the weather permits. Although I like walking in the cold (coming back in and getting warm can be fun if you have someone to snuggle with upon your return) I'm a bit challenged because I have Fibromyalgia which makes moving around in general a bit trying for me. But I still move around and am blessed to be able to go to the gym a couple of times a week. Cause guess what, I need to lose some weight too.
So lets encourage one another to get moving, to eat better and take care of these temples we were given. Looking forward to the dialogue!
Much love,
J
To Each Their Own
Hello all,
I would like to use this forum to help you make healthy food choices, by suggesting some things you can do to maximize your time in the kitchen. If you have a health issue and would like some menu suggestions, please let me know. If you just want to eat well, just let me know. If you can't boil water or are just challenged by your kitchen in general let me know and I will attempt to assist you!
I love to cook! I love to eat! I love to look like I don't really love to eat! LOL @ myself!
Anyway, as I study Nutrition at Georgia State and in general as I go about my day/week/month/year I will share suggestions with you.
With Valentine's Day fast approaching you may be trying to think of some ways to impress with a home cooked meal. Let me help.
Here are a few menu suggestions. If you would like a list of ingredients, or a how to please email me or give me a call if you have the number and I'll scan and send.
Company's Coming Pot Roast
Pecan crusted Halibut
A simple Roast Chicken with Pan Gravy
Penne ala Vodka
Caprese salad (sliced tomato, and fresh mozzarella, drizzled with extra virgin olive oil, garnished with fresh basil)
Garden salad with sliced cherry tomatoes, balsamic vinaigrette dressing
Top Secret Chocolate Cookies
Chocolate dipped strawberries
One of the things I have found is that when I take the time to look for a recipe for something I want to make, and then take the time to make it, those partaking usually love the meal!
Cooking takes time, you have to first shop, then prep, then cook, then clean up after cooking.
I make my own tomato sauce, my own granola etc. This means that I am cutting down on the amount of preservatives I put in my body, making fresh food and limiting my salt and sugar intake by making it myself.
Hope you enjoy reading my blog, look for recipe suggestions, cooking tips and healthy information on food prep and how to eat well even if you have health issues.
Ciao for now!
J
I would like to use this forum to help you make healthy food choices, by suggesting some things you can do to maximize your time in the kitchen. If you have a health issue and would like some menu suggestions, please let me know. If you just want to eat well, just let me know. If you can't boil water or are just challenged by your kitchen in general let me know and I will attempt to assist you!
I love to cook! I love to eat! I love to look like I don't really love to eat! LOL @ myself!
Anyway, as I study Nutrition at Georgia State and in general as I go about my day/week/month/year I will share suggestions with you.
With Valentine's Day fast approaching you may be trying to think of some ways to impress with a home cooked meal. Let me help.
Here are a few menu suggestions. If you would like a list of ingredients, or a how to please email me or give me a call if you have the number and I'll scan and send.
Company's Coming Pot Roast
Pecan crusted Halibut
A simple Roast Chicken with Pan Gravy
Penne ala Vodka
Caprese salad (sliced tomato, and fresh mozzarella, drizzled with extra virgin olive oil, garnished with fresh basil)
Garden salad with sliced cherry tomatoes, balsamic vinaigrette dressing
Top Secret Chocolate Cookies
Chocolate dipped strawberries
One of the things I have found is that when I take the time to look for a recipe for something I want to make, and then take the time to make it, those partaking usually love the meal!
Cooking takes time, you have to first shop, then prep, then cook, then clean up after cooking.
I make my own tomato sauce, my own granola etc. This means that I am cutting down on the amount of preservatives I put in my body, making fresh food and limiting my salt and sugar intake by making it myself.
Hope you enjoy reading my blog, look for recipe suggestions, cooking tips and healthy information on food prep and how to eat well even if you have health issues.
Ciao for now!
J
Thursday, February 3, 2011
Eating from the Super Bowl! ;-)
Hello Friends,
As you may know by now one of the most exciting games any sports fan can watch is coming up this Sunday and you may be challenged on what to eat/serve that will be healthy and not add too many pounds to your waistline.
Those of you who know me personally know that I eat healthy most of the time. I rarely eat out for several reasons, one of them being that as a Personal Chef here in the Metro Atlanta area I can usually make whatever I want to eat, right here at home! My culinary training and my need to eat well without looking like I eat well are two of my main motivations.
So with that being said I'd like to offer you a few suggestions on what you could eat as you watch Green Bay and Pittsburgh battle it out for the title of Super Bowl Champion.
I have always found that a little advance planning goes a long way in eating healthy and well. Plus eating foods that I prepare let me know how much salt, preservatives and other items I like to avoid are in my food. Cooking from scratch takes time, but I know that I'm worth it, and my hope is that you will decide that you are worth it as well!
So let me suggest some Three Bean Chili. This is a really quick and easy dish and to keep it quick and simple I'm going to let you use jar tomato sauce just this once, or perhaps twice for the following recipe.
Now for the chili, you will need 1 (15 ounce can each) of low sodium black beans, low sodium kidney beans and low sodium pinto beans ( I suggest the Publix brand organic beans). You can use fresh diced plum tomatoes, you'll need about 8 large tomatoes or you can use Classico tomato sauce ( I suggest the tomato basil so you can add to it), 1 large jar. Add some fresh minced garlic and diced onions, 1 tablespoon ground cumin and 1 tablespoon chili powder. For extra heat add some cayenne pepper or hot sauce. Saute the onion and garlic in 2 tablespoons of olive oil, then add the beans and tomatoes. Let simmer for about 30 minutes so the flavors can blend.
This same basic chili recipe can be turned into a chili with meat. I suggest ground turkey or lean ground beef, such as ground round or ground sirloin. Saute the onion and garlic first, then add the meat to the pan and brown. Next add the beans, then the tomato then the spices. Let this simmer over a low flame for about 30 minutes or more.
I personally like chili with corn bread, but of course serve whatever sides you prefer.
In addition to this blog, I write articles for the "Examiner.com" I am the Roswell Easy Meals examiner. I will be linking all this so that you can check out my articles and be informed about healthy eating.
As you may know by now one of the most exciting games any sports fan can watch is coming up this Sunday and you may be challenged on what to eat/serve that will be healthy and not add too many pounds to your waistline.
Those of you who know me personally know that I eat healthy most of the time. I rarely eat out for several reasons, one of them being that as a Personal Chef here in the Metro Atlanta area I can usually make whatever I want to eat, right here at home! My culinary training and my need to eat well without looking like I eat well are two of my main motivations.
So with that being said I'd like to offer you a few suggestions on what you could eat as you watch Green Bay and Pittsburgh battle it out for the title of Super Bowl Champion.
I have always found that a little advance planning goes a long way in eating healthy and well. Plus eating foods that I prepare let me know how much salt, preservatives and other items I like to avoid are in my food. Cooking from scratch takes time, but I know that I'm worth it, and my hope is that you will decide that you are worth it as well!
So let me suggest some Three Bean Chili. This is a really quick and easy dish and to keep it quick and simple I'm going to let you use jar tomato sauce just this once, or perhaps twice for the following recipe.
Now for the chili, you will need 1 (15 ounce can each) of low sodium black beans, low sodium kidney beans and low sodium pinto beans ( I suggest the Publix brand organic beans). You can use fresh diced plum tomatoes, you'll need about 8 large tomatoes or you can use Classico tomato sauce ( I suggest the tomato basil so you can add to it), 1 large jar. Add some fresh minced garlic and diced onions, 1 tablespoon ground cumin and 1 tablespoon chili powder. For extra heat add some cayenne pepper or hot sauce. Saute the onion and garlic in 2 tablespoons of olive oil, then add the beans and tomatoes. Let simmer for about 30 minutes so the flavors can blend.
This same basic chili recipe can be turned into a chili with meat. I suggest ground turkey or lean ground beef, such as ground round or ground sirloin. Saute the onion and garlic first, then add the meat to the pan and brown. Next add the beans, then the tomato then the spices. Let this simmer over a low flame for about 30 minutes or more.
I personally like chili with corn bread, but of course serve whatever sides you prefer.
In addition to this blog, I write articles for the "Examiner.com" I am the Roswell Easy Meals examiner. I will be linking all this so that you can check out my articles and be informed about healthy eating.
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