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
Monday, February 28, 2011
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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