Soup is comforting, especially during the winter months—classic chicken soup with vegetables or creamy clam chowder warms the body and feeds the mind. Paired with salad and freshly baked bread, soup makes a healthy and satisfying meal—stir up a pot tonight and enjoy!
This fragrant, Italian-flavored soup takes advantage of quick-cooking ingredients—boneless, skinless chicken breast, bagged baby spinach and canned beans. It features a simple homemade basil pesto swirled in at the end to add a fresh herb flavor. If you are very pressed for time, you can substitute 3 to 4 tablespoons of a store-bought basil pesto.
5 servings, about 1 1/2 cups each | Active Time: 30 minutes |
Total Time: 30 minutes
Ingredients
•2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
•1/2 cup carrot or diced red bell pepper
•1 large boneless, skinless chicken breast (about 8 ounces), cut into quarters
•1 large clove garlic, minced
•5 cups reduced-sodium chicken broth
•1 1/2 teaspoons dried marjoram
•6 ounces baby spinach, coarsely chopped
•1 15-ounce can cannellini beans or great northern beans, rinsed
•1/4 cup grated Parmesan cheese
•1/3 cup lightly packed fresh basil leaves
•Freshly ground pepper to taste
•3/4 cup plain or herbed multigrain croutons for garnish (optional)
Preparation
1.Heat 2 teaspoons oil in a large saucepan or Dutch oven over medium-high heat. Add carrot (or bell pepper) and chicken; cook, turning the chicken and stirring frequently, until the chicken begins to brown, 3 to 4 minutes. Add garlic and cook, stirring, for 1 minute more. Stir in broth and marjoram; bring to a boil over high heat. Reduce the heat and simmer, stirring occasionally, until the chicken is cooked through, about 5 minutes.
2.With a slotted spoon, transfer the chicken pieces to a clean cutting board to cool. Add spinach and beans to the pot and bring to a gentle boil. Cook for 5 minutes to blend the flavors.
3.Combine the remaining 1 tablespoon oil, Parmesan and basil in a food processor (a mini processor works well). Process until a coarse paste forms, adding a little water and scraping down the sides as necessary.
4.Cut the chicken into bite-size pieces. Stir the chicken and pesto into the pot. Season with pepper. Heat until hot. Garnish with croutons, if desired.
Nutrition
Per serving : 204 Calories; 8 g Fat; 2 g Sat; 4 g Mono; 29 mg Cholesterol; 16 g Carbohydrates; 18 g Protein; 6 g Fiber; 691 mg Sodium; 529 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 starch, 1 vegetable, 2 lean meat, 1 fat
Monday, December 28, 2009
Sunday, December 27, 2009
Big picture strategies for healthy eating
Eat enough calories but not too many. Maintain a balance between your calorie intake and calorie expenditure—that is, don't eat more food than your body uses. The average recommended daily allowance is 2,000 calories, but this depends on your age, sex, height, weight, and physical activity.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.
Eat a wide variety of foods. Healthy eating is an opportunity to expand your range of choices by trying foods—especially vegetables, whole grains, or fruits—that you don't normally eat.
Keep portions moderate, especially high-calorie foods. In recent years serving sizes have ballooned, particularly in restaurants. Choose a starter instead of an entrée, split a dish with a friend, and don’t order supersized anything.
Eat plenty of fruits, vegetables, grains, and legumes—foods high in complex carbohydrates, fiber, vitamins, and minerals, low in fat, and free of cholesterol. Try to get fresh, local produce
Drink more water. Our bodies are about 75% water. It is a vital part of a healthy diet. Water helps flush our systems, especially the kidneys and bladder, of waste products and toxins. A majority of Americans go through life dehydrated.
Limit sugary foods, salt, and refined-grain products. Sugar is added to a vast array of foods. In a year, just one daily 12-ounce can of soda (160 calories) can increase your weight by 16 pounds. See suggestions below for limiting salt and substituting whole grains for refined grains.
Don’t be the food police. You can enjoy your favorite sweets and fried foods in moderation, as long as they are an occasional part of your overall healthy diet. Food is a great source of pleasure, and pleasure is good for the heart – even if those French fries aren’t!
Get moving. A healthy diet improves your energy and feelings of well-being while reducing your risk of many diseases. Adding regular physical activity and exercise will make any healthy eating plan work even better.
One step at a time. Establishing new food habits is much easier if you focus on and take action on one food group or food fact at a time.
Monday, November 30, 2009
Gourmet Granola
Cooking Instructions:
o 2 cups old-fashioned oats
o Nonstick vegetable oil spray
o 1 cup shredded sweetened coconut
o 1/2 cup pine nuts
o 1/2 cup sunflower seeds
o 1/2 cup cashews
o 1/2 cup macadamia nuts
o 1/4 cup sesame seeds
o 1/2 cup pure maple syrup
o 1/4 cup vegetable oil
o 1/4 cup Brwon Rice Syrup
o 1/2 cup raisins
Preheat oven to 250°F. Place oats on large rimmed baking sheet. Bake until oats are lightly toasted, stirring occasionally, about 5 – 10 minutes. Transfer baked oats to large bowl. Increase oven temperature to 325°F. Heavily spray same rimmed baking sheet with nonstick spray. Mix shredded coconut, all nuts, and sesame seeds into baked oats. Whisk maple syrup, vegetable oil, and rice syrup to blend in small bowl. Pour over oat mixture; toss to coat evenly. Spread granola on prepared rimmed baking sheet. Bake in middle of oven until deep golden, about 25 minutes or longer until toasted, stirring occasionally so that mixture does not burn. Mix in raisins last 5 minutes. Cool granola on sheet.
o 2 cups old-fashioned oats
o Nonstick vegetable oil spray
o 1 cup shredded sweetened coconut
o 1/2 cup pine nuts
o 1/2 cup sunflower seeds
o 1/2 cup cashews
o 1/2 cup macadamia nuts
o 1/4 cup sesame seeds
o 1/2 cup pure maple syrup
o 1/4 cup vegetable oil
o 1/4 cup Brwon Rice Syrup
o 1/2 cup raisins
Preheat oven to 250°F. Place oats on large rimmed baking sheet. Bake until oats are lightly toasted, stirring occasionally, about 5 – 10 minutes. Transfer baked oats to large bowl. Increase oven temperature to 325°F. Heavily spray same rimmed baking sheet with nonstick spray. Mix shredded coconut, all nuts, and sesame seeds into baked oats. Whisk maple syrup, vegetable oil, and rice syrup to blend in small bowl. Pour over oat mixture; toss to coat evenly. Spread granola on prepared rimmed baking sheet. Bake in middle of oven until deep golden, about 25 minutes or longer until toasted, stirring occasionally so that mixture does not burn. Mix in raisins last 5 minutes. Cool granola on sheet.
Friday, November 27, 2009
Southwestern Stuffed Acorn Squash
From EatingWell: September/October 2007
Cumin and chili powder season a filling of turkey sausage, tomatoes, black beans and Swiss cheese for creamy acorn squash. Serve this stuffed squash with warmed corn tortillas for wrapping up bites of all the tasty ingredients.
6 servings Active Time: 45 minutes Total Time: 1 1/2 hours
Ingredients
•3 acorn squash, (3/4-1 pound each)
•5 ounces bulk turkey sausage
•1 small onion, chopped
•1/2 medium red bell pepper,chopped
•1 clove garlic, minced
•1 tablespoon chili powder
•1 teaspoon ground cumin
•2 cups chopped cherry tomatoes
•1 15-ounce can black beans, rinsed (see Tip)
•1/2 teaspoon salt
•Several dashes hot red pepper sauce, to taste
•1 cup shredded Swiss cheese
Preparation
1.Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2.Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3.Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4.When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.
Nutrition
Per serving : 259 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 29 mg Cholesterol; 38 g Carbohydrates; 15 g Protein; 7 g Fiber; 482 mg Sodium; 884 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable
Tips & Notes
•Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Cumin and chili powder season a filling of turkey sausage, tomatoes, black beans and Swiss cheese for creamy acorn squash. Serve this stuffed squash with warmed corn tortillas for wrapping up bites of all the tasty ingredients.
6 servings Active Time: 45 minutes Total Time: 1 1/2 hours
Ingredients
•3 acorn squash, (3/4-1 pound each)
•5 ounces bulk turkey sausage
•1 small onion, chopped
•1/2 medium red bell pepper,chopped
•1 clove garlic, minced
•1 tablespoon chili powder
•1 teaspoon ground cumin
•2 cups chopped cherry tomatoes
•1 15-ounce can black beans, rinsed (see Tip)
•1/2 teaspoon salt
•Several dashes hot red pepper sauce, to taste
•1 cup shredded Swiss cheese
Preparation
1.Preheat oven to 375°F. Lightly coat a large baking sheet with cooking spray.
2.Cut squash in half horizontally. Scoop out and discard seeds. Place the squash cut-side down on the prepared baking sheet. Bake until tender, about 45 minutes.
3.Meanwhile, lightly coat a large skillet with cooking spray; heat over medium heat. Add sausage and cook, stirring and breaking up with a wooden spoon, until lightly browned, 3 to 5 minutes. Add onion and bell pepper; cook, stirring often, until softened, 3 to 5 minutes. Stir in garlic, chili powder and cumin; cook for 30 seconds. Stir in tomatoes, beans, salt and hot sauce, scraping up any browned bits. Cover, reduce heat, and simmer until the tomatoes are broken down, 10 to 12 minutes.
4.When the squash are tender, reduce oven temperature to 325°. Fill the squash halves with the turkey mixture. Top with cheese. Place on the baking sheet and bake until the filling is heated through and the cheese is melted, 8 to 10 minutes.
Nutrition
Per serving : 259 Calories; 7 g Fat; 4 g Sat; 1 g Mono; 29 mg Cholesterol; 38 g Carbohydrates; 15 g Protein; 7 g Fiber; 482 mg Sodium; 884 mg Potassium
1 Carbohydrate Serving
Exchanges: 2 starch, 1 vegetable
Tips & Notes
•Tip: While we love the convenience of canned beans, they tend to be high in sodium. Give them a good rinse before adding to a recipe to rid them of some of their sodium (up to 35 percent) or opt for low-sodium or no-salt-added varieties. (Our recipes are analyzed with rinsed, regular canned beans.) Or, if you have the time, cook your own beans from scratch.
Tuesday, October 20, 2009
Bow Ties with Chicken and Cranberries
12 ounces Bow Tie pasta, uncooked
3/4 cup dried cranberries
1/3 cup cranberry liqueur
OR
1/3 cup port wine
2 tablespoons butter or margarine
1/2 cup sliced shallots
OR
1/2 cup chopped sweet onion
1/4 cup all-purpose flour
1 teaspoon paprika
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless chicken breast, cut into 1 1/2-inch pieces
1 1/4 cups canned low-sodium chicken broth
Chopped fresh thyme or parsley (optional)
Combine cranberries and liqueur in a small microwave-safe bowl. Cook in microwave oven at high power 50 seconds or until hot. Let stand while preparing pasta and chicken.
Cook pasta according to package directions. Meanwhile, melt butter in a large, deep, nonstick skillet. Add shallots; cook over medium heat 5 minutes, stirring occasionally. Combine flour, paprika, thyme, salt and pepper in a plastic or paper bag. Add chicken; shake to coat. Add chicken and any remaining flour mixture to skillet; cook 5 minutes, or until chicken is no longer pink, stirring occasionally. Add broth to skillet; bring to a simmer, stirring occasionally. Simmer uncovered 5 to 6 minutes or until sauce thickens slightly and chicken is cooked through.
Drain cranberries; stir into sauce. Drain pasta; return to pot. Add chicken mixture, tossing well. Sprinkle with thyme, if desired.
3/4 cup dried cranberries
1/3 cup cranberry liqueur
OR
1/3 cup port wine
2 tablespoons butter or margarine
1/2 cup sliced shallots
OR
1/2 cup chopped sweet onion
1/4 cup all-purpose flour
1 teaspoon paprika
1 teaspoon dried thyme leaves
1/2 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 1/2 pounds boneless, skinless chicken breast, cut into 1 1/2-inch pieces
1 1/4 cups canned low-sodium chicken broth
Chopped fresh thyme or parsley (optional)
Combine cranberries and liqueur in a small microwave-safe bowl. Cook in microwave oven at high power 50 seconds or until hot. Let stand while preparing pasta and chicken.
Cook pasta according to package directions. Meanwhile, melt butter in a large, deep, nonstick skillet. Add shallots; cook over medium heat 5 minutes, stirring occasionally. Combine flour, paprika, thyme, salt and pepper in a plastic or paper bag. Add chicken; shake to coat. Add chicken and any remaining flour mixture to skillet; cook 5 minutes, or until chicken is no longer pink, stirring occasionally. Add broth to skillet; bring to a simmer, stirring occasionally. Simmer uncovered 5 to 6 minutes or until sauce thickens slightly and chicken is cooked through.
Drain cranberries; stir into sauce. Drain pasta; return to pot. Add chicken mixture, tossing well. Sprinkle with thyme, if desired.
Sunday, August 23, 2009
A Blueberry A Day
Blueberries continue to generate increased interest for their potential health giving properties. According to research currently underway at the USDA Human Nutrition Research Center on Aging at Tufts University, blueberries top the list of some 40 fruits, juices, and vegetable in their antioxidant activity. Concord grape juice is next on the list with about two thirds of the antioxidant activity of blueberries followed by strawberries, kale, and spinach.
Blueberries are just now being recognized for their high antioxidant activity due to sophisticated new techniques for studying the antioxidant properties of food. The NABC (North American Blueberry Council) is in contact with researchers at Tufts University and will continue to monitor the progress in this area.
Blueberries have long been prized as a great tasting and value added fruit. The fact that blueberries are low in calories, virtually fat free, a good source of fiber, and now found to be high in antioxidants makes the blueberry an even more attractive fruit to the consumer and industrial user both here at home and abroad.
(Article courtesy of the North American Blueberry Council)
Chef Bill’s Blueberry Cobbler
Yield: Serves 4 to 6
3/4 stick (6 tablespoons) unsalted butter
1 cup all-purpose flour
2 teaspoons baking powder
1/2 teaspoon salt
1/2 teaspoon freshly grated nutmeg
1 cup sugar
2/3 cup milk
2 cups blueberries (about 11 ounces)
Accompaniment: whipped cream or vanilla ice cream
Preheat oven to 375°F.
In an 8-inch square or other 2-quart baking dish melt butter. Into a bowl sift together flour, baking powder, salt, and nutmeg and stir in sugar until combined well. Add milk and whisk batter until it is just combined. Pour batter into melted butter; do not stir. Pour berries into center of batter; do not stir. Bake cobbler in middle of oven 40 minutes, or until cake portion is golden and berries exude juices.
Serve cobbler warm or at room temperature with whipped cream or ice cream.
Sunday, August 16, 2009
Tips For Healthy Eating Lifestyle
Written by:
Lee Ann DiBiase MS,RD/LD
Clinical Dietitian
Summa Wellness Institute
Making Wise Food Choices is the easiest diet you can follow!!!!!
• Balance: Eat a variety of foods every day
Why: fun, not boring, tasty
Balance the healthful choices with the sweets, treats, and fried foods
• Smart snacks: Snacks are a good way to keep up your energy level during the day
Choices: Prepare it and offer just that:
Veggies cut up in baggies
Low fat dipping bowl or salsa
Cut up fruit or fruit kabobs
Apple slices with dips
Cheese stick or cubes eaten with toothpicks
Whole wheat crackers with cheese or peanut butter
Served with apple or pear
Yogurt mixed with fruit
A snack combining a protein (nut, dairy, meat) with a carbohydrate (fruit, vegetable, whole grain breads or crackers) is the best combination.
Other choices: bean burrito
Cheese quesadilla with lettuce
Yogurt and fruit smoothie with graham crackers
Bowl of whole grain cereal, low fat milk, and fruit
• Snacks and meals should be spaced 3-4 hours apart
Breakfast: 6:15 am
Snack: 10:00 am
Lunch: 12:00 pm
Home: 3:00 pm snack
Dinner: 6:00 pm
• Portion size: Super size is not super-follow normal portion sizes
Bread: 1 slice
Bagel: hockey puck
Pancake: CD
Piece of fruit: baseball
Pasta: tennis ball
Veggies: baseball or fist size
Cheese cubes: 2 dice
Stay away from POP!!!! Limit juice to 1-2 glasses a day.
Drink: water, milk, flavored waters
Eat when hungry and STOP when you start to feel full.
Try to eat with the TV off- eating should be in the kitchen/dinning room only
When you have a treat enjoy it.
• Eat breakfast: it is the most important meal of the day and it will keep you from falling asleep during morning classes
Choices: Have carbohydrates for energy, protein to feel full longer.
Two slices of whole grain bread with peanut butter and apple slices.
One cup of vanilla yogurt, mix in cereal, top with fruit
Leftover veggie pizza and a glass of milk
Whole grain waffles topped with pb, fruit or ricotta cheese
Hot cereal
Peanut butter on a bagel with fruit
Breakfast smoothie
Vegetable omelet
Ham on toasted English muffin
Leftovers
Facts about the” D” word
Diets are usually designed to restrict your choices.
Many diets focus on eating a single type of food or eliminating whole food groups
Diets based on deprivation make people want more of the restricted food
Diets are designed to fail, they do not teach proper and fun choices
Lee Ann DiBiase MS,RD/LD
Clinical Dietitian
Summa Wellness Institute
Making Wise Food Choices is the easiest diet you can follow!!!!!
• Balance: Eat a variety of foods every day
Why: fun, not boring, tasty
Balance the healthful choices with the sweets, treats, and fried foods
• Smart snacks: Snacks are a good way to keep up your energy level during the day
Choices: Prepare it and offer just that:
Veggies cut up in baggies
Low fat dipping bowl or salsa
Cut up fruit or fruit kabobs
Apple slices with dips
Cheese stick or cubes eaten with toothpicks
Whole wheat crackers with cheese or peanut butter
Served with apple or pear
Yogurt mixed with fruit
A snack combining a protein (nut, dairy, meat) with a carbohydrate (fruit, vegetable, whole grain breads or crackers) is the best combination.
Other choices: bean burrito
Cheese quesadilla with lettuce
Yogurt and fruit smoothie with graham crackers
Bowl of whole grain cereal, low fat milk, and fruit
• Snacks and meals should be spaced 3-4 hours apart
Breakfast: 6:15 am
Snack: 10:00 am
Lunch: 12:00 pm
Home: 3:00 pm snack
Dinner: 6:00 pm
• Portion size: Super size is not super-follow normal portion sizes
Bread: 1 slice
Bagel: hockey puck
Pancake: CD
Piece of fruit: baseball
Pasta: tennis ball
Veggies: baseball or fist size
Cheese cubes: 2 dice
Stay away from POP!!!! Limit juice to 1-2 glasses a day.
Drink: water, milk, flavored waters
Eat when hungry and STOP when you start to feel full.
Try to eat with the TV off- eating should be in the kitchen/dinning room only
When you have a treat enjoy it.
• Eat breakfast: it is the most important meal of the day and it will keep you from falling asleep during morning classes
Choices: Have carbohydrates for energy, protein to feel full longer.
Two slices of whole grain bread with peanut butter and apple slices.
One cup of vanilla yogurt, mix in cereal, top with fruit
Leftover veggie pizza and a glass of milk
Whole grain waffles topped with pb, fruit or ricotta cheese
Hot cereal
Peanut butter on a bagel with fruit
Breakfast smoothie
Vegetable omelet
Ham on toasted English muffin
Leftovers
Facts about the” D” word
Diets are usually designed to restrict your choices.
Many diets focus on eating a single type of food or eliminating whole food groups
Diets based on deprivation make people want more of the restricted food
Diets are designed to fail, they do not teach proper and fun choices
Thursday, August 13, 2009
Kitchen Gear
I'm always asked, "what's in your kitchen?" "What are the best pans to use?"
These days, you can buy really cheap kitchen gear. This is great, because it means anyone should be able to get their hands on all the essential bits of equipment they need, no matter what their budget is.
I’m giving you a list of the bare minimum items you need to have in your kitchen to be a well-rounded, efficient cook.
When it comes to things like knives, food processors and wooden chopping boards, it really is worth striving to get the best bits of kit you can afford. Two or three good-quality knives are much better than a whole set of cheap old hammy down ones. When you’re buying a knife, check that it’s a good weight, the blade is nice and rigid, and the handle feels good in your hand.
Also try and get a good-quality, non-stick frying pan. For saucepans, as long as they’ve got sturdy, thick bottoms. All the other stuff on the list you can spend as little, or as much, money on as you wish.
Essential kitchen kit
Ideally you’re going to want to get your kitchen well stocked with all of the equipment listed below. If you can’t get everything in one go, that’s fine, just buy what you can afford and pick up the rest when you can.
Stuff to buy right now
Set of non-stick
frying pans
Extra-large casserole
(cast iron, aluminium
or stainless steel)
Good sturdy
roasting tray
Knives (medium chef’s
knife, small paring knife and
serrated carving knife)
Thick sturdy wooden
chopping board and small
plastic chopping board
Set of thick-bottomed
saucepans (large,
medium and small)
Nest of mixing bowls
Wooden spoons
Sieve
Colander
Scales
Measuring jug
Rolling pin
Speed peeler
Potato masher
Box grater
Microplane-style
grater
Can opener
Tongs
Stuff you can pick up later
Wok
Large griddle pan
Metal whisk
Ladle
Slotted spoon
Fish slice
Plastic spatula
Pestle and mortar
Salad spinner
Different sieves
(one coarse, one fine)
Food processor
Pastry brush
These days, you can buy really cheap kitchen gear. This is great, because it means anyone should be able to get their hands on all the essential bits of equipment they need, no matter what their budget is.
I’m giving you a list of the bare minimum items you need to have in your kitchen to be a well-rounded, efficient cook.
When it comes to things like knives, food processors and wooden chopping boards, it really is worth striving to get the best bits of kit you can afford. Two or three good-quality knives are much better than a whole set of cheap old hammy down ones. When you’re buying a knife, check that it’s a good weight, the blade is nice and rigid, and the handle feels good in your hand.
Also try and get a good-quality, non-stick frying pan. For saucepans, as long as they’ve got sturdy, thick bottoms. All the other stuff on the list you can spend as little, or as much, money on as you wish.
Essential kitchen kit
Ideally you’re going to want to get your kitchen well stocked with all of the equipment listed below. If you can’t get everything in one go, that’s fine, just buy what you can afford and pick up the rest when you can.
Stuff to buy right now
Set of non-stick
frying pans
Extra-large casserole
(cast iron, aluminium
or stainless steel)
Good sturdy
roasting tray
Knives (medium chef’s
knife, small paring knife and
serrated carving knife)
Thick sturdy wooden
chopping board and small
plastic chopping board
Set of thick-bottomed
saucepans (large,
medium and small)
Nest of mixing bowls
Wooden spoons
Sieve
Colander
Scales
Measuring jug
Rolling pin
Speed peeler
Potato masher
Box grater
Microplane-style
grater
Can opener
Tongs
Stuff you can pick up later
Wok
Large griddle pan
Metal whisk
Ladle
Slotted spoon
Fish slice
Plastic spatula
Pestle and mortar
Salad spinner
Different sieves
(one coarse, one fine)
Food processor
Pastry brush
Wednesday, July 22, 2009
EAT BEETS
Many people are averse to beet having only experienced crinkle-cut slices steeped in overpowering vinegar. This is a shame because fresh beet has much to commend it in terms of flavor (sweet, slightly earthy), texture (smooth and velvety) and color (dark red/purple, or an appealingly lurid pink when combined with cream or yoghurt).
These attributes make it a key ingredient in many fabulous salads such as Beet Koshumbir And if you haven't tried fresh beet juice you may be pleasantly surprised at how subtle it is, particularly when offset with a sharper ingredient such as orange or apple.
These attributes make it a key ingredient in many fabulous salads such as Beet Koshumbir And if you haven't tried fresh beet juice you may be pleasantly surprised at how subtle it is, particularly when offset with a sharper ingredient such as orange or apple.
HISTORY
Beet evolved from wild seabeet which is a native of coastlines from India to Britain. Two thousand years ago, prior to being modified by cultivation techniques, beet had a carrot-shaped root and only the leaves were eaten (the small root was used for medicinal purposes by ancient Greeks and Romans). The familiar rounded root variety was developed around the sixteenth century and gained widespread popularity in Europe a couple of hundred years later.
Today beet is common throughout much of North America and Europe. It is used extensively in Scandinavian, Eastern European and Russian cuisine.
BIOLOGY
The beet plant, Beta vulgaris, has deep tap roots and can grow in a variety of soil conditions. Other members of the genus include chard, sugar beet, spinach and samphire. The red variety is dominant but golden and white beet is grown on a smaller scale.
The beet plant, Beta vulgaris, has deep tap roots and can grow in a variety of soil conditions. Other members of the genus include chard, sugar beet, spinach and samphire. The red variety is dominant but golden and white beet is grown on a smaller scale.
NUTRITION
Beet has a higher sugar content than most vegetables. It is rich in vitamin C, fiber, potassium, magnesium, manganese, and folic acid. The leafy tops are an excellent source of beta-carotene, iron and calcium.
Beet has a higher sugar content than most vegetables. It is rich in vitamin C, fiber, potassium, magnesium, manganese, and folic acid. The leafy tops are an excellent source of beta-carotene, iron and calcium.
BUYING TIPS
Beet should be firm with a smooth, undamaged surface. Smaller roots are more tender - avoid any larger than about 2½" diameter as they may have tough, woody cores.
If you want to use the leaves they should be crisp, fresh looking and not too long or thick (if you don't, it doesn't matter too much if they're a bit limp as they deteriorate much more quickly than the root).
If you want to use the leaves they should be crisp, fresh looking and not too long or thick (if you don't, it doesn't matter too much if they're a bit limp as they deteriorate much more quickly than the root).
STORAGE:
Cut off the leaves and store in an unsealed plastic bag in the fridge. The leaves should be used within a day or two but the root will keep for a couple of weeks.
PREPARING:
PREPARING:
Tender baby roots can be grated raw in salads. Mature beet can be boiled (better for smaller, younger beet) or wrapped in foil and baked (better for larger, older roots).
To preserve the beet's color and nutrients, rinse and brush clean but do not remove the skin or root until after cooking. Cook until a skewer easily penetrates to the core (anything from 40 minutes to 2½ hours boiling or 1½ to 3 hours baking at 350°F). You may want to wear rubber gloves when cutting and handling beet as the pigmentation leaves a pretty stubborn stain.
The leaves can be cooked like spinach - steam uncovered in a pan with a small amount of boiling water (around ½" depth).
To preserve the beet's color and nutrients, rinse and brush clean but do not remove the skin or root until after cooking. Cook until a skewer easily penetrates to the core (anything from 40 minutes to 2½ hours boiling or 1½ to 3 hours baking at 350°F). You may want to wear rubber gloves when cutting and handling beet as the pigmentation leaves a pretty stubborn stain.
The leaves can be cooked like spinach - steam uncovered in a pan with a small amount of boiling water (around ½" depth).
Wednesday, May 20, 2009
10 Weeks to a 5K
Artilce from www.cookinglight.com
Whether you're a seasoned runner or a walker, our 5K training program will help you achieve winning results.
Cooking Light teamed-up up with Derick Williamson, a senior coach with Carmichael Training Systems (www.trainright.com), a Web-based coaching service, to create a training schedule that is adaptable to athletes of all levels.
"Running is a tremendous impact sport," Williamson says, "yet people put a big goal on the calendar and then just start running. They'll run for a few days and feel good, so they jack up the intensity, volume, or both, which frequently leads to overuse injuries."
"One of our key goals is to maintain an injury-free state," he says. "To run a 5K, or any competitive distance, you need to build up to it." To accomplish this, Williamson created a program that incorporates running, walking, and cross-training, as well as weekly drills to perfect form and improve efficiency.
Download 10 Weeks to a 5K: Training Schedule
Quick Tip: Consistency is key to enjoyable running. Have a plan and train regularly for best results.
Training Glossary
Run/walk: Builds run volume (another way of saying how long or far you can run without needing to stop and rest) by alternating intervals of running with intervals of "recovery" walking. To do it: After warming up, run for three minutes, then walk for two; repeat for the full time prescribed. After a recovery day, repeat the sequence. As this gets easier, gradually increase the length of the running interval and/or decrease the walking interval. A typical progression might be: 3/2 run/walk; 4/1 run/walk; 5/1 run/walk; 6/2 run/walk; 6/1 run/walk; etc. As you progress, your goal is to shorten the recovery time and increase the total volume of running time. If using a heart-rate monitor, stay in the 50 to 96 percent range (of the average heart rate from the eight-minute run test); if using RPE, aim for a six or seven.
Elliptical trainer workout: A low-impact cardiovascular workout that continues to develop increased fitness on recovery (or non-running) days. "Cross-training helps you stay mentally fresh, as well as working muscle groups you don't normally use," Williamson says. Do it for the time prescribed at an RPE of five to seven. If you don't have access to an elliptical machine, cycling, swimming, rowing, and skiing are all great ways to boost your heart rate and give your mind and body a break from running.
Basic skip: A drill designed to improve running mechanics and emphasize proper form. To do it, perform an exaggerated skipping motion for the time indicated, focusing on the following aspects:
• Foot strike: how and where your foot hits the ground. "You want your foot to land directly beneath your center of gravity, or your belly button," Williamson explains. If you strain to plant your foot far out in front of you, it stresses the leg muscles and bones and could lead to pain or injury.
• Knee drive: how you use your legs to propel yourself forward. "Concentrate on bringing your thigh up to parallel with the ground, and leaving the lower half of your leg relaxed," Williamson instructs.
• Arm swing: how you use your arms to propel yourself forward. Bend your arms at 90-degree angles, and swing them so that your upper arms do not go higher than parallel to the ground. Avoid swinging your arms across the midline of your body.
Skip kicks: Designed to improve running mechanics and agility. Perform a traditional skipping motion, hopping on each foot twice to a "one-two" beat. As you move forward, kick your front foot out until your leg is almost parallel with the ground on the second half ("two") of the beat. Bring it down, and repeat on the other side. "This reinforces proper foot strike and a quick transition from the heel to the ball of the foot when you're running," Williamson says.
Strides: A drill designed to activate fast-twitch muscle fibers (which power explosive moves and develop speed). To do it: Find a flat, preferably grassy area, and run for 30 to 60 seconds at a moderate pace. Focus on mechanics, including foot strike, knee drive, and arm swing. Jog back to the starting point, and repeat for the time indicated.
Endurance walk: Builds size and strength in slow-twitch muscle fibers (the ones that power endurance or distance exercise). "This is essentially a recovery day," Williamson explains. "It gets you out, keeps you moving, and increases blood flow to your legs so you can recover more quickly for the next day's workout." To do it: Walk at a moderate pace without exceeding 88 percent of your average heart rate from the eight-minute run test. If using the rpe scale, aim for a six.
Foundation run: Builds run volume by eliminating recovery periods. To do it: Run for the prescribed amount of time at 50 to 88 percent of your average heart rate (from the eight-minute run test) or aim for an RPE of six or seven. If your heart rate becomes too high, simply back off the intensity. "The great thing about training with a heart-rate monitor is that it forces you to take it easy," Williamson explains.
Fartlek intervals: Increase leg speed and teach the body to tolerate and clear lactic acid (a byproduct produced by your muscles during a workout that can contribute to soreness and fatigue). To do them: After warming up for the prescribed amount of time, pick up your pace until your heart rate is between 98 and 108 percent of your average heart rate from the eight-minute run test. (The equivalent of an RPE of eight or nine.) Sustain that pace for two minutes, then resume your endurance pace for one recovery minute. Repeat sequence three times. Follow with the remaining time indicated in the day's foundation run.
ONE READER TRIED IT:
Felice Geoghegan is no stranger to running around. The 41-year-old mom spends her days juggling work, managing household responsibilities, and coordinating the schedules of her four active daughters. While she may live life at a race pace, Geoghegan wanted to really run―a 5K, to be exact. We decided to put her in touch with Derick Williamson of Carmichael Training Systems.
"My husband is an avid triathlete, and all of my daughters play sports, so I'm really motivated," Geoghegan explained. "I've participated in a few 5k [3.1-mile] races, but each time I've had to run and walk. My goal is to run the entire distance and improve on my 10.5-minute miles."
Geoghegan, who lives in Honolulu, Hawaii, hits the gym three times a week for a workout of strength training (mostly lower body) and cardio (on elliptical machine or treadmill). She found a 5k race just 10 weeks away―and was eager to start training for it.
After 10 weeks of training, Geoghegan completed her 5K race in 32 minutes, 15 seconds―and came in fourth in her age group. "The course was really hilly, so I'm letting myself off the hook for not finishing in less than 30 minutes," she says with a laugh.
Geoghegan admits the challenging terrain plus race-day nerves had her momentarily questioning her ability. "But as soon as I began running, I just got into that rhythm," she says. "I had the confidence from all of my training that I could do it, and I did!" Will she stick with it? No doubt. In fact, four weeks later, Geoghegan completed an 8.15-mile race, crossing the finish line nearly 20 minutes before her goal time of two hours. We'd say she's off and running.
Whether you're a seasoned runner or a walker, our 5K training program will help you achieve winning results.
Whether you're a seasoned runner or a walker, our 5K training program will help you achieve winning results.
Cooking Light teamed-up up with Derick Williamson, a senior coach with Carmichael Training Systems (www.trainright.com), a Web-based coaching service, to create a training schedule that is adaptable to athletes of all levels.
"Running is a tremendous impact sport," Williamson says, "yet people put a big goal on the calendar and then just start running. They'll run for a few days and feel good, so they jack up the intensity, volume, or both, which frequently leads to overuse injuries."
"One of our key goals is to maintain an injury-free state," he says. "To run a 5K, or any competitive distance, you need to build up to it." To accomplish this, Williamson created a program that incorporates running, walking, and cross-training, as well as weekly drills to perfect form and improve efficiency.
Download 10 Weeks to a 5K: Training Schedule
Quick Tip: Consistency is key to enjoyable running. Have a plan and train regularly for best results.
Training Glossary
Run/walk: Builds run volume (another way of saying how long or far you can run without needing to stop and rest) by alternating intervals of running with intervals of "recovery" walking. To do it: After warming up, run for three minutes, then walk for two; repeat for the full time prescribed. After a recovery day, repeat the sequence. As this gets easier, gradually increase the length of the running interval and/or decrease the walking interval. A typical progression might be: 3/2 run/walk; 4/1 run/walk; 5/1 run/walk; 6/2 run/walk; 6/1 run/walk; etc. As you progress, your goal is to shorten the recovery time and increase the total volume of running time. If using a heart-rate monitor, stay in the 50 to 96 percent range (of the average heart rate from the eight-minute run test); if using RPE, aim for a six or seven.
Elliptical trainer workout: A low-impact cardiovascular workout that continues to develop increased fitness on recovery (or non-running) days. "Cross-training helps you stay mentally fresh, as well as working muscle groups you don't normally use," Williamson says. Do it for the time prescribed at an RPE of five to seven. If you don't have access to an elliptical machine, cycling, swimming, rowing, and skiing are all great ways to boost your heart rate and give your mind and body a break from running.
Basic skip: A drill designed to improve running mechanics and emphasize proper form. To do it, perform an exaggerated skipping motion for the time indicated, focusing on the following aspects:
• Foot strike: how and where your foot hits the ground. "You want your foot to land directly beneath your center of gravity, or your belly button," Williamson explains. If you strain to plant your foot far out in front of you, it stresses the leg muscles and bones and could lead to pain or injury.
• Knee drive: how you use your legs to propel yourself forward. "Concentrate on bringing your thigh up to parallel with the ground, and leaving the lower half of your leg relaxed," Williamson instructs.
• Arm swing: how you use your arms to propel yourself forward. Bend your arms at 90-degree angles, and swing them so that your upper arms do not go higher than parallel to the ground. Avoid swinging your arms across the midline of your body.
Skip kicks: Designed to improve running mechanics and agility. Perform a traditional skipping motion, hopping on each foot twice to a "one-two" beat. As you move forward, kick your front foot out until your leg is almost parallel with the ground on the second half ("two") of the beat. Bring it down, and repeat on the other side. "This reinforces proper foot strike and a quick transition from the heel to the ball of the foot when you're running," Williamson says.
Strides: A drill designed to activate fast-twitch muscle fibers (which power explosive moves and develop speed). To do it: Find a flat, preferably grassy area, and run for 30 to 60 seconds at a moderate pace. Focus on mechanics, including foot strike, knee drive, and arm swing. Jog back to the starting point, and repeat for the time indicated.
Endurance walk: Builds size and strength in slow-twitch muscle fibers (the ones that power endurance or distance exercise). "This is essentially a recovery day," Williamson explains. "It gets you out, keeps you moving, and increases blood flow to your legs so you can recover more quickly for the next day's workout." To do it: Walk at a moderate pace without exceeding 88 percent of your average heart rate from the eight-minute run test. If using the rpe scale, aim for a six.
Foundation run: Builds run volume by eliminating recovery periods. To do it: Run for the prescribed amount of time at 50 to 88 percent of your average heart rate (from the eight-minute run test) or aim for an RPE of six or seven. If your heart rate becomes too high, simply back off the intensity. "The great thing about training with a heart-rate monitor is that it forces you to take it easy," Williamson explains.
Fartlek intervals: Increase leg speed and teach the body to tolerate and clear lactic acid (a byproduct produced by your muscles during a workout that can contribute to soreness and fatigue). To do them: After warming up for the prescribed amount of time, pick up your pace until your heart rate is between 98 and 108 percent of your average heart rate from the eight-minute run test. (The equivalent of an RPE of eight or nine.) Sustain that pace for two minutes, then resume your endurance pace for one recovery minute. Repeat sequence three times. Follow with the remaining time indicated in the day's foundation run.
ONE READER TRIED IT:
Felice Geoghegan is no stranger to running around. The 41-year-old mom spends her days juggling work, managing household responsibilities, and coordinating the schedules of her four active daughters. While she may live life at a race pace, Geoghegan wanted to really run―a 5K, to be exact. We decided to put her in touch with Derick Williamson of Carmichael Training Systems.
"My husband is an avid triathlete, and all of my daughters play sports, so I'm really motivated," Geoghegan explained. "I've participated in a few 5k [3.1-mile] races, but each time I've had to run and walk. My goal is to run the entire distance and improve on my 10.5-minute miles."
Geoghegan, who lives in Honolulu, Hawaii, hits the gym three times a week for a workout of strength training (mostly lower body) and cardio (on elliptical machine or treadmill). She found a 5k race just 10 weeks away―and was eager to start training for it.
After 10 weeks of training, Geoghegan completed her 5K race in 32 minutes, 15 seconds―and came in fourth in her age group. "The course was really hilly, so I'm letting myself off the hook for not finishing in less than 30 minutes," she says with a laugh.
Geoghegan admits the challenging terrain plus race-day nerves had her momentarily questioning her ability. "But as soon as I began running, I just got into that rhythm," she says. "I had the confidence from all of my training that I could do it, and I did!" Will she stick with it? No doubt. In fact, four weeks later, Geoghegan completed an 8.15-mile race, crossing the finish line nearly 20 minutes before her goal time of two hours. We'd say she's off and running.
Whether you're a seasoned runner or a walker, our 5K training program will help you achieve winning results.
Tuesday, May 12, 2009
"COOKING WITH FLAVOR"
Restaurant Chefs are contently change flavor profiles and starting new food trends.
Home chefs can create their own flavors & trends by selecting different herbs & spices or by using different cooking techniques to enhance the food.
Here are two techniques selected by Chef Bill Bailey
Spices & herbs have been enhancing food since biblical times.
Using fresh or dried herbs, toasted or whole
Home chefs can create their own flavors & trends by selecting different herbs & spices or by using different cooking techniques to enhance the food.
Here are two techniques selected by Chef Bill Bailey
Spices & herbs have been enhancing food since biblical times.
Using fresh or dried herbs, toasted or whole
The history of spices parallels the history of the exploration of our world. The use of herbs & spices most likely happened by accident. Some caveman wrapped meat in a leaf from some bush and to his surprise this discovery enhanced the flavor of the meat. In ancient times spices were used to mask unpleasant taste and odor of foods before the use of preserving and refrigerating foods.
Roots, stems, seeds, berries, buds, pods, bark…spices come in many different native forms from all over the world. They’re valuable flavors have been traded for centuries, so valuable Arab traders controlled the demand.
Many people associate the word spicy with hot foods and certainly there are a number of warming spices, such as cinnamon, ginger, paprika, and cumin. All forms of chilies—fresh and dried, chili powder and cayenne pepper—are hot and some are really fiery. However many other popular spices are aromatic rather than hot giving foods an almost perfumed flavor.
Whether your tastes lie with fiery chili, pungent cumin, or sweet coriander. Spices add exciting depth and range to all kinds of dishes. A pinch of cumin here and a sprinkle of ginger there can transform a weekday meal into an exotic feast.
Citrus-Ginger Chicken
1/2 cup orange juice
1/2 cup orange juice
1/4 cup lime juice
2 tablespoons honey
1 teaspoon finely chopped ginger root
1/4 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black and red pepper blend
4 boneless, skinless chicken breast halves (about 1 1/4 pounds)
1 medium seedless orange, peeled and cut into slices
Additional fresh thyme leaves, if desired
Makes 4 servings.
Preparation 10 minutes, cooking time 20 minutes
Preparation 10 minutes, cooking time 20 minutes
Mix orange juice, lime juice, honey, ginger root and 1 teaspoon thyme in medium bowl.
Pour mixture in a ziplock baggy then add chicken and marinate overnight in the refrigerator.
Spray 10-inch nonstick skillet with cooking spray; heat over medium-high heat. Sprinkle salt and pepper blend over chicken. Cook chicken in skillet 3 to 4 minutes, turning once, until brown. Stir in orange juice mixture. Heat to boiling; reduce heat to medium-low. Cover and cook 8 to 10 minutes or until chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet.
Serve sauce over chicken and orange slices. Sprinkle with additional thyme, if desired.
Nutrition information per serving: 235 cal., 7 g fat (3 g saturated fat), 80 mg chol., 240 mg sodium, 17 g carbs., 1 g dietary fiber, 27 g pro.
Oven Roasted Mediterranean Veggies
"Bring out the natural sweetness of these Mediterranean vegetables."
Serving Size : 8
Yield: 1 serving
Start to Finish Time: 1:00
Amount Measure Ingredient Preparation Method
1whole Eggplant, whole 1-inch thick
1 bunch Fresh asparagus 1-inch thick
3 whole carrot peeled and chopped
1 whole peppers Green, Yellow, Red cut 1-inch thick
1 whole Onion cut into wedges
1/2 pound green beans Fresh
2 tablespoons canola oil
4 cloves garlic bulb -- Fresh
1 teaspoon Thyme
fresh ground black pepper
Salt
Preheat oven to 400 degrees. Cut Eggplant & asparagus in 1 in. pieces. Cut
peppers into 1 inch pieces. Cut carrots into 1 inch pieces. Cut onions
into 1/2 inch wedges. In roasting pan, toss vegetables with oil and herbs.
Place evenly on a sheet tray then roast for 30-45 minutes until tender,
stirring occasionally
Per Serving (excluding unknown items): 108 Calories; 4g Fat (28.8%
calories from fat); 3g Protein; 18g Carbohydrate; 4g Dietary Fiber; 0mg
Cholesterol; 17mg Sodium. Exchanges: 0 Grain(Starch); 3 1/2 Vegetable;
1/2 Fat.
Serving Ideas :
*Serve with Polenta
*Add Red Skins
Serve over Jasmine Rice
NOTES : This recipe can be grilled.
Copyright: 2008
Wednesday, May 6, 2009
Bridgestone Health Fair May 6, 2009
Chef Bill Bailey's Recipes from Bridgestone Health Fair
Simply Italian
2 Oz. olive oil
2 medium plum tomatoes (or 4 oz. of canned diced tomato)
½ bunch fresh basil, julienned
1 garlic glove, minced
4 oz. cooked whole wheat pasta (cooked weight)
1 -2 oz. canned chickpeas
Salt & pepper to taste
In a sauté pan sauté garlic in olive oil over medium-high heat. 2-3 minutes.
Stir in tomatoes, cook for 4-5 minutes.
Add cooked pasta, & basil, stir to incorporate all ingredients.
Season with salt & pepper
Per Serving: 763 Calories; 58g Fat (66.3% calories from fat); 11g Protein; 56g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 101mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Vegetable; 11 1/2 Fat.
Barley, Feta, & Pear Salad
1/3 C. pearl barley
3 T. walnuts, toasted
½ C. flat-leaf parsley
1 celery rib
½ small head radicchio
½ firm ripe pear
¼ C. feta, crumbled
2 T. fresh lemon juice
½ T. extra virgin olive oil
In a 2 qt. saucepan fill ¾ full with water. Bring to a boil then add barley. Cover partially for about 30 minutes, until barley is tender.
Roast walnuts on a sheet tray for about 5-7 minutes in a 350F. oven.
Chop parley, celery and radicchio. Peel & core pear then dice.
Drain barley then transfer to a mixing bowl. Add crumbled feta, chopped parsley, celery, radicchio and walnuts.
Add lemon juice & olive oil. Salt & pepper to taste.
Gentle mix well.
Per Serving: 206 Calories; 14g Fat (59.3% calories from fat); 7g Protein; 15g Carbohydrate; 3g Dietary Fiber; 17mg Cholesterol; 240mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 2 1/2 Fat.
Simply Italian
2 Oz. olive oil
2 medium plum tomatoes (or 4 oz. of canned diced tomato)
½ bunch fresh basil, julienned
1 garlic glove, minced
4 oz. cooked whole wheat pasta (cooked weight)
1 -2 oz. canned chickpeas
Salt & pepper to taste
In a sauté pan sauté garlic in olive oil over medium-high heat. 2-3 minutes.
Stir in tomatoes, cook for 4-5 minutes.
Add cooked pasta, & basil, stir to incorporate all ingredients.
Season with salt & pepper
Per Serving: 763 Calories; 58g Fat (66.3% calories from fat); 11g Protein; 56g Carbohydrate; 7g Dietary Fiber; 0mg Cholesterol; 101mg Sodium. Exchanges: 3 1/2 Grain(Starch); 1 1/2 Vegetable; 11 1/2 Fat.
Barley, Feta, & Pear Salad
1/3 C. pearl barley
3 T. walnuts, toasted
½ C. flat-leaf parsley
1 celery rib
½ small head radicchio
½ firm ripe pear
¼ C. feta, crumbled
2 T. fresh lemon juice
½ T. extra virgin olive oil
In a 2 qt. saucepan fill ¾ full with water. Bring to a boil then add barley. Cover partially for about 30 minutes, until barley is tender.
Roast walnuts on a sheet tray for about 5-7 minutes in a 350F. oven.
Chop parley, celery and radicchio. Peel & core pear then dice.
Drain barley then transfer to a mixing bowl. Add crumbled feta, chopped parsley, celery, radicchio and walnuts.
Add lemon juice & olive oil. Salt & pepper to taste.
Gentle mix well.
Per Serving: 206 Calories; 14g Fat (59.3% calories from fat); 7g Protein; 15g Carbohydrate; 3g Dietary Fiber; 17mg Cholesterol; 240mg Sodium. Exchanges: 1/2 Grain(Starch); 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 2 1/2 Fat.
Friday, April 17, 2009
The Part-time Vegetarian
Becoming a "part-time" vegetarian is easier than you think. While you can still eat meat, you can eat vegetarian meals throughout the week. One simple way is to order vegetarian entrees at restaurants. This will give you new ideas for making meatless dishes at home.
Becoming a part-time vegetarian comes with a slew of benefits. It often costs less to prepare meatless dishes, it helps the environment when we eat more plant-based meals, and then there's the health advantage.
Besides reducing the saturated fat content of your diet, a meatless day or two each week, has other benefits,vegetarian diet are lower in total fat, saturated fat, and cholesterol. They also tend to include more of the beneficial nutrients found in plant foods, like vitamin A and C, potassium, fiber, and phytonutrients like beta-carotene and lycopene.
There's never been a better time to eat meatless meals, whether you do it part time or all the time. Today's supermarkets have many healthful and creative options, including meatless convenience Items you can keep in your freezer for those action-packed weeknights.
Here are seven more meatless dishes to appeal even to the chronically carnivorous:
Beans make great meat replacements, probably because they're super-satisfying with high amounts of protein and fiber. You might not notice the meat's missing when you dine on chili bursting with beans. A bean burrito makes a fine meal, and vegetable stew can be quite filling when you add beans.
Veggie pot pie, featuring potatoes, peas, mushrooms and any other vegetables with a vegetarian gravy and a vegetarian pie crust (if desired).
Mexican dishes featuring beans and veggies instead of beef and chicken: burritos, nachos, enchiladas, etc.
Stir-fry up some Chinese entrées with veggies and tofu, and serve atop rice or noodles.
Stuff bell peppers with a mixture of rice with spices and vegetables. Add vegetarian sausage, tofu, or beans to make the dish more satisfying.
Layer your lasagna with veggies, not meat. Lasagna has so much going for it (sauce, cheese, noodles, spices, etc.) that you won't miss the meat. You can do the same with other pasta dishes, too. Macaroni & cheese doesn't need meat to pass muster. Neither does fettuccine Alfredo, nor cheese tortellini with pesto or marinara sauce.
Substitute hearty vegetables that have substantial texture and a rich, satisfying flavor (like eggplant, spinach, portabella mushrooms, zucchini) for the meat in your favorite dishes. Thick slices of broiled eggplant can replace chicken in eggplant parmesan, and spinach can stand in for ground beef in lasagna. Tofu can take the place of beef in chili. A grilled portabella mushroom served on a bun can even take the place of a burger.
Mediterranean Chickpea Salad
Journal as: 1/4 cup "starchy foods and legumes with fat" + 1/2 cup "vegetables with 1 teaspoon fat maximum"
15-ounce can chickpeas (or garbanzo beans), drained and rinsed1 cucumber, unpeeled and finely chopped1 cup grape tomatoes, halved1/4 cup finely chopped sweet onion2 teaspoons minced fresh garlic1 1/2 tablespoons finely chopped fresh parsley2 tablespoons finely chopped fresh basil4 ounces fresh mozzarella, finely diced or cubed1 tablespoon olive oil2 tablespoons balsamic vinegar1/4 teaspoon salt
Add chickpeas, cucumber, tomatoes, onion, garlic, parsley, basil, and mozzarella to medium serving bowl.
Drizzle olive oil, vinegar, and salt over the top, and toss all ingredients well to combine.
Cover bowl and refrigerate at least 1 hour to let flavors blend.
Yield: 6 side servings
Per serving: 153 calories, 9 g protein, 15 g carbohydrate, 6.5 g fat, 2.5 g saturated fat, 10 mg cholesterol, 2.5 g fiber, 197 mg sodium. Calories from fat: 38%.
Becoming a "part-time" vegetarian is easier than you think. While you can still eat meat, you can eat vegetarian meals throughout the week. One simple way is to order vegetarian entrees at restaurants. This will give you new ideas for making meatless dishes at home.
Becoming a part-time vegetarian comes with a slew of benefits. It often costs less to prepare meatless dishes, it helps the environment when we eat more plant-based meals, and then there's the health advantage.
Besides reducing the saturated fat content of your diet, a meatless day or two each week, has other benefits,vegetarian diet are lower in total fat, saturated fat, and cholesterol. They also tend to include more of the beneficial nutrients found in plant foods, like vitamin A and C, potassium, fiber, and phytonutrients like beta-carotene and lycopene.
There's never been a better time to eat meatless meals, whether you do it part time or all the time. Today's supermarkets have many healthful and creative options, including meatless convenience Items you can keep in your freezer for those action-packed weeknights.
Here are seven more meatless dishes to appeal even to the chronically carnivorous:
Beans make great meat replacements, probably because they're super-satisfying with high amounts of protein and fiber. You might not notice the meat's missing when you dine on chili bursting with beans. A bean burrito makes a fine meal, and vegetable stew can be quite filling when you add beans.
Veggie pot pie, featuring potatoes, peas, mushrooms and any other vegetables with a vegetarian gravy and a vegetarian pie crust (if desired).
Mexican dishes featuring beans and veggies instead of beef and chicken: burritos, nachos, enchiladas, etc.
Stir-fry up some Chinese entrées with veggies and tofu, and serve atop rice or noodles.
Stuff bell peppers with a mixture of rice with spices and vegetables. Add vegetarian sausage, tofu, or beans to make the dish more satisfying.
Layer your lasagna with veggies, not meat. Lasagna has so much going for it (sauce, cheese, noodles, spices, etc.) that you won't miss the meat. You can do the same with other pasta dishes, too. Macaroni & cheese doesn't need meat to pass muster. Neither does fettuccine Alfredo, nor cheese tortellini with pesto or marinara sauce.
Substitute hearty vegetables that have substantial texture and a rich, satisfying flavor (like eggplant, spinach, portabella mushrooms, zucchini) for the meat in your favorite dishes. Thick slices of broiled eggplant can replace chicken in eggplant parmesan, and spinach can stand in for ground beef in lasagna. Tofu can take the place of beef in chili. A grilled portabella mushroom served on a bun can even take the place of a burger.
Mediterranean Chickpea Salad
Journal as: 1/4 cup "starchy foods and legumes with fat" + 1/2 cup "vegetables with 1 teaspoon fat maximum"
15-ounce can chickpeas (or garbanzo beans), drained and rinsed1 cucumber, unpeeled and finely chopped1 cup grape tomatoes, halved1/4 cup finely chopped sweet onion2 teaspoons minced fresh garlic1 1/2 tablespoons finely chopped fresh parsley2 tablespoons finely chopped fresh basil4 ounces fresh mozzarella, finely diced or cubed1 tablespoon olive oil2 tablespoons balsamic vinegar1/4 teaspoon salt
Add chickpeas, cucumber, tomatoes, onion, garlic, parsley, basil, and mozzarella to medium serving bowl.
Drizzle olive oil, vinegar, and salt over the top, and toss all ingredients well to combine.
Cover bowl and refrigerate at least 1 hour to let flavors blend.
Yield: 6 side servings
Per serving: 153 calories, 9 g protein, 15 g carbohydrate, 6.5 g fat, 2.5 g saturated fat, 10 mg cholesterol, 2.5 g fiber, 197 mg sodium. Calories from fat: 38%.
Wednesday, March 25, 2009
Superfood: Spinach
Add a serving of leafy spinach to help protect against heart disease, arthritis, osteoporosis, and certain cancers. —
By: Holley Johnson, M.S., R.D. Myrecipes.com, Food Editor
Superfood: Spinach
Superfood: Spinach
Leafy green spinach is loaded with an army of beneficial nutrients to protect the body from cancer and disease. Specifically, spinach has 13 different flavanoids that act as anti-cancer agents and antioxidants. These help to fight cancer, protect against age related memory loss, and prevent heart disease.The magnesium in spinach helps to lower high blood pressure and protect against heart disease, while vitamins C and A also benefit the heart by preventing cholesterol from becoming oxidized in the body. These nutrients, along with folic acid and fiber, help to fight cancer, especially of the colon, lung, and breast. Spinach also contains vitamin E that may help slow the loss of mental function, and vitamin K that helps maintain bone health.
Monday, March 23, 2009
Mediterranean Roast Turkey
Serve this slow cooker roast with mashed potatoes and garnish with fresh thyme sprigs, if desired.
2 cups chopped onion (about 1 large)
1/2 cup pitted kalamata olives
1/2 cup julienne-cut drained oil-packed sun-dried tomato halves
2 tablespoons fresh lemon juice
1 1/2 teaspoons minced garlic
1 teaspoon Greek seasoning mix (such as McCormick's)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (4-pound) boneless turkey breast, trimmed
1/2 cup fat-free, less-sodium chicken broth, divided
3 tablespoons all-purpose flour
Combine first 9 ingredients in an electric slow cooker. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.
Combine remaining 1/4 cup broth and flour in a small bowl; stir with a whisk until smooth. Add broth mixture to slow cooker. Cover and cook on low for 30 minutes. Cut turkey into slices.
Yield: 8 servings (serving size: about 4 ounces turkey and about 1/3 cup onion mixture)
CALORIES 368 (26% from fat); FAT 10.7g (sat 2.2g,mono 5.6g,poly 2g); IRON 3.2mg; CHOLESTEROL 159mg; CALCIUM 44mg; CARBOHYDRATE 9.8g; SODIUM 527mg; PROTEIN 55.3g; FIBER 1.2g
Sourse: Cooking Light, MARCH 2006
Serve this slow cooker roast with mashed potatoes and garnish with fresh thyme sprigs, if desired.
2 cups chopped onion (about 1 large)
1/2 cup pitted kalamata olives
1/2 cup julienne-cut drained oil-packed sun-dried tomato halves
2 tablespoons fresh lemon juice
1 1/2 teaspoons minced garlic
1 teaspoon Greek seasoning mix (such as McCormick's)
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 (4-pound) boneless turkey breast, trimmed
1/2 cup fat-free, less-sodium chicken broth, divided
3 tablespoons all-purpose flour
Combine first 9 ingredients in an electric slow cooker. Add 1/4 cup chicken broth. Cover and cook on low for 7 hours.
Combine remaining 1/4 cup broth and flour in a small bowl; stir with a whisk until smooth. Add broth mixture to slow cooker. Cover and cook on low for 30 minutes. Cut turkey into slices.
Yield: 8 servings (serving size: about 4 ounces turkey and about 1/3 cup onion mixture)
CALORIES 368 (26% from fat); FAT 10.7g (sat 2.2g,mono 5.6g,poly 2g); IRON 3.2mg; CHOLESTEROL 159mg; CALCIUM 44mg; CARBOHYDRATE 9.8g; SODIUM 527mg; PROTEIN 55.3g; FIBER 1.2g
Sourse: Cooking Light, MARCH 2006
Friday, March 20, 2009
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