We woke up this morning to snow on the ground. Yes, snow. On March 27th. Only about an inch and it was gone by mid-afternoon, but snow nonetheless. So, in my effort to bring in some warm grilling weather, I am posting a recipe for a delicious salsa. I made this last summer and loved it. I actually ate it as a side, but you can use it in tacos or dip chips in it. So wish some good weather my way so Matt can fire up the grill and I can post a picture of this!
Makes 4 1/2 cups
3 tablespoons lime juice
2 tablespoons olive oil
2 tablespoons chopped fresh cilantro
1/2 teaspoon salt, or to taste
1/2 teaspoon black pepper, or to taste
2 cups diced grilled pineapple*
1 cup jicama julienne
3/4 cup small-dice red onion
3/4 cup small-dice red pepper
2 teaspoon minced jalapeno, or to taste (optional)
Whisk together the lime juice, oil, cilantro, salt and pepper in a salad bowl. Add the pineapple, jicama, onion and peppers and toss to combine well. Adjust seasoning to taste with salt and pepper. Refrigerate the salsa until ready to use. Store any unused salsa in a covered container in the fridge for up to 2 days.
*How to grill the pineapple:
Cut the pineapple into 1/2 inch thick rings. Grill over direct heat, turning as necessary, until both sides are well caramelized. Approximately 6-8 minutes.
This recipe was from Grilling, by The Culinary Institute of America.
Sunday, March 27, 2011
Saturday, March 5, 2011
Spinach Enchiladas and Strawberry Shortcake
Tonight we had a great dinner and dessert. I will give credit where it's due...Matt made the spinach enchiladas. They were delicious, and so filling! I will admit, I had my doubts when I looked at the recipe and even while he was making them, but they turned out great. We'll definitely be making these again. It is from Holly Clegg's Trim and Terrific Cookbook. Then I made a strawberry shortcake, which was, again, delicious, but not what you'd call low-calorie. But, it was made with all-natural ingredients, from scratch, so at least there were no artificial ingredients or icky additives. I even made whipped cream from scratch, for the first time! I'd seen my sister (the amazing pastry chef) do it and it tastes so much better. And it's hard to find organic whipped cream.
Here are the recipes, we used as many organic ingredients as we could. I recommend doing the same.
Spinach and Black Bean Enchiladas
Makes 8 enchiladas
1 (10 ounce) package frozen chopped spinach, thawed - we used a 16 ounce package, a little extra green
1 (15 ounce) can black beans, rinsed and drained
1 package taco seasoning mix
1 cup water
1/2 cup fat free sour cream
8 (6-8 inch) flour tortillas - we used whole wheat
1 (10 ounce can) enchilada sauce
1 1/2 cups shredded cheddar cheese
2 tablespoons sliced green onions (scallions)
Preheat the oven to 375 degrees. In a non-stick skillet, heat the spinach, black beans, taco seasoning mix, and water. Bring to a boil, reduce heat and cook for 8-10 minutes, or until the mixture is thickened. Remove from the heat and stir in the sour cream.
On each tortilla, spread 1 tablespoon enchilada sauce, about 1/3 cup spinach mixture, and 1 tablespoon cheese. Roll up each tortilla placing the seam-side down in an oblong baking dish coated with non-stick spray. Spread the remaining enchilada sauce over the filled enchiladas, cover, and bake for 15-18 minutes. Uncover and garnish with the remaining cheese. Continue baking for 5 minutes longer, or until the cheese is melted. Serve with the green onion.
Nutritional Information Per Serving:
Calories 266, Protein 14g, Carbohydrate 39g, Fat 5g, Calories from Fat 18%, Saturated Fat 3g, Dietary Fiber 5g, Cholesterol 11mg, Sodium 1195mg
Strawberry Shortcake
cake:
1 cup whole wheat flour
1 cup white flour
1/4 cup sugar
4 teaspoons baking powder
1/4 teaspoon salt
1/2 cup butter
1/2 cup milk
2 eggs
Preheat oven to 300 degrees. Combine flour, sugar, baking powder and salt. Cut in the butter until crumbly. Mix the milk and eggs in a small bowl, then add to the dry mixture. Pat into 2 round 9" pans, greased. It will be very thin, but it will rise during baking. Bake for about 35-40 minutes until golden. Let cool for 10 minutes in the pan, then place on a wire rack until completely cooled.
Strawberries:
3 quarts strawberries, washed and sliced
1/4 cup sugar
Combine the strawberries and sugar in a bowl and let soak until soft and juicy.
Whipped Cream:
1 1/2 cups organic heavy whipping cream
1/3 cup powdered sugar (more or less to taste)
Use a hand mixer or stand mixer to whip the cream until it has the desired consistency. Once it has the right texture, add the sugar and mix well. You can always add more sugar, so I recommend starting with a little less than 1/3 of a cup and add to taste. It's hard to find organic or all-natural whipped cream and most are made with hydrogenated oils and high fructose corn syrup, so making your own is a great alternative. It was much easier than I expected and tasted so much better than what you can get at the store.
I always try to use all-natural and organic ingredients in recipes. I will substitute whole wheat for white flour and organic evaporated cane juice for sugar. My goal for my family is to eat whole foods, avoid artificial and processed ingredients and to eat well balanced meals. We aren't necessarily always trying to eat super low-calorie, low-fat foods, we aim for real food in moderate quantities. Keep in mind, when cooking, what your goals are and alter your recipes as needed. It's OK to indulge in your cravings once in a while, just control your portions and use real food that your body can process easily. And enjoy!
Sunday, February 27, 2011
Chocolate Zucchini Mini-Cupcakes
Makes 24 mini-cupcakes
1 cup flour
1/2 cup whole wheat flour
1/4 cup cocoa
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon baking powder
3/4 cup sugar
1/3 cup applesauce
2 large eggs
1/3 cup canola oil
1 teaspoon vanilla extract
2 cups shredded zucchini
Preheat oven to 350 degrees. In a bowl, mix the flour, whole wheat flour, cocoa, baking soda, cinnamon, baking powder and sugar. In a separate bowl, combine the applesauce, eggs, canola oil, vanilla and shredded zucchini until it's mixed well. Mix the wet and dry ingredients together until moistened. Spoon the batter into the greased muffin pan. Bake for 20-25 minutes until a fork comes out clean. You can also bake it in a loaf pan, but it may take 40-45 minutes to bake thoroughly. They are great alone, but extra delicious with a little whipped cream on top!
This is a great idea to bring to parties or as a special treat for the kids. The cupcakes by themselves have about 100 calories each, so you won't feel guilty for indulging.
Drink Your Veggies
Here is a great way to get more vegetables into your little one (or yourself). I make smoothies a couple times a week and I always add veggies, usually spinach. I like adding spinach because it is so nutritious and yet doesn't have an overpowering taste. And Joy loves them, it's like a treat for her. I always use bananas, too, for the texture.
Here's my favorite basic recipe:
1/4 cup orange juice
1/4 cup carrot juice
1 banana
1 cup baby spinach
1 cup frozen fruit (I buy a mix with pineapple, peach, honeydew and strawberries)
Other good add-ins or ingredients:
ground flax seed
whole carrots
celery
kale
apple
parsley
most fruits and vegetables work - be experimental!
Here's my favorite basic recipe:
1/4 cup orange juice
1/4 cup carrot juice
1 banana
1 cup baby spinach
1 cup frozen fruit (I buy a mix with pineapple, peach, honeydew and strawberries)
Other good add-ins or ingredients:
ground flax seed
whole carrots
celery
kale
apple
parsley
most fruits and vegetables work - be experimental!
Tuesday, February 8, 2011
Simple Dinner (part 2)
Tonight I made a great tasting, and very healthy, dish. And it was so easy, I'm a little angry with myself for not throwing this together on a weekly basis a long time ago. I made a stir-fry, although next time I think I'm going to steam the veggies and throw the sauce on at the end. For the base, I used a short grain brown rice. That only took about 2 minutes to get together, but it does need to cook for about an hour so you'll have to start that before everything else. Just plan on that time.
I used what I had in my vegetable drawer, so bok choy and 2 carrots. Ok, you might be wondering what bok choy is and why I had is on hand. It's a Chinese cabbage, common enough that you should be able to find it in your regular grocery store. I tried it this summer, usually just juicing it with some oranges. So I decided to give it a try in a stir-fry.
I used Braggs Liquid Aminos in place of soy sauce. It contains 16 essential and non-essential amino acids and is a "live food" meaning it's an uncooked, plant-based food. It contains no chemicals, artificial coloring, alcohol, preservatives, gluten and is certified Non-GMO (a GMO is a genetically modified organism). It contains some sodium naturally so you won't need to add table salt. It has a great, strong flavor, very similar to soy sauce, so a little goes a long way. It is a healthy substitute for soy sauce.
Ingredients:
1 cup short grain brown rice (cooked with 2 cups water, for about 50 minutes)
1 tablespoon Smart Balance or butter
1 medium bok choy - remove the leafy part from the stalks, as the stalks take longer to cook
2 large carrots
oil for frying (or steam for a lower-fat meal)
2 tablespoons Braggs Liquid Aminos
**Use whatever vegetables you like and have on hand. I recommend experimenting with new veggies, so if you've never tried bok choy, give it a go.
Cook the rice according to package directions. Add the Smart Balance or butter after the rice is done cooking (optional). I stir-fried the carrots and stalks of the bok choy for about 5 minutes, then added the leafy green part for an additional 3-4 minutes. Use your judgement depending on your vegetables. I like mine to have just a little bit of crispness because I can't stand overcooked vegetables. I added the liquid aminos while cooking. Scoop rice into a bowl and topped with the veggies. I even cooked some shrimp for Matt, that he added to his bowl.
This was better tasting than I expected it to be, so don't be scared off! And let me know if you try it and what you think.
I used what I had in my vegetable drawer, so bok choy and 2 carrots. Ok, you might be wondering what bok choy is and why I had is on hand. It's a Chinese cabbage, common enough that you should be able to find it in your regular grocery store. I tried it this summer, usually just juicing it with some oranges. So I decided to give it a try in a stir-fry.
I used Braggs Liquid Aminos in place of soy sauce. It contains 16 essential and non-essential amino acids and is a "live food" meaning it's an uncooked, plant-based food. It contains no chemicals, artificial coloring, alcohol, preservatives, gluten and is certified Non-GMO (a GMO is a genetically modified organism). It contains some sodium naturally so you won't need to add table salt. It has a great, strong flavor, very similar to soy sauce, so a little goes a long way. It is a healthy substitute for soy sauce.
Ingredients:
1 cup short grain brown rice (cooked with 2 cups water, for about 50 minutes)
1 tablespoon Smart Balance or butter
1 medium bok choy - remove the leafy part from the stalks, as the stalks take longer to cook
2 large carrots
oil for frying (or steam for a lower-fat meal)
2 tablespoons Braggs Liquid Aminos
**Use whatever vegetables you like and have on hand. I recommend experimenting with new veggies, so if you've never tried bok choy, give it a go.
Cook the rice according to package directions. Add the Smart Balance or butter after the rice is done cooking (optional). I stir-fried the carrots and stalks of the bok choy for about 5 minutes, then added the leafy green part for an additional 3-4 minutes. Use your judgement depending on your vegetables. I like mine to have just a little bit of crispness because I can't stand overcooked vegetables. I added the liquid aminos while cooking. Scoop rice into a bowl and topped with the veggies. I even cooked some shrimp for Matt, that he added to his bowl.
This was better tasting than I expected it to be, so don't be scared off! And let me know if you try it and what you think.
Monday, February 7, 2011
Calories and Metabolism
When people are trying to lose weight, it is common sense that if you consume more calories than you burn you will gain weight. But calorie counting alone isn't going to work for everyone, and won't necessarily help with overall health. The quality of the calories you consume are just as important as how many you consume.
Humans have been evolving for tens of thousands of years. We are very capable of processing things that have been around for generations. This is why fruits and vegetables are the easiest thing to digest. Our bodies can efficiently use the nutrients and eliminate the waste. But in the last 50 or 60 years, food has evolved and changed at a rate much faster than the human body. We aren't as capable of digesting the artificial ingredients and chemical additives that are now considered food. The more the food resembles something your ancestors would have eaten, the better chance you have of properly digesting it. If you don't recognize the ingredients or have no idea how to go about making it yourself, your body will probably be just as confused as how to use it for energy. And if it isn't used, it is stored.
So, if you compare a person eating 2,000 calories a day of fresh fruits and vegetables, whole grains, seeds and nuts with someone eating 2,000 calories a day of fast food, processed food, refined sugars and white flour, chances are that the first person will be healthier and have a better metabolism (assuming other lifestyle factors are similar). Depending on how much weight a person wants to lose, they may need to only change the kinds of foods they're eating without changing the total calories. That being said, a person who needs to lose a significant amount of weight will need to restrict calories along with the kinds of foods they are eating.
As Americans, we have food available to us 24 hours a day. You can get food almost anywhere you go. So instead of eating when our bodies tell us we're hungry, we're eating just because the food is there. It has become a social expectation to have food available. Not to mention that portion sizes have become so grossly over sized. A pasta meal at an Italian chain will serve what is actually 6 servings on one plate. And that is after appetizers, endless bread sticks and free refills of beverages. People want to "get their money's worth" when they are going out to eat, but it's easy to consume an entire day's worth of calories in one meal.
One of the most effective ways to eat a healthier diet is to keep a food journal. For someone who doesn't need to lose weight or doesn't need to lose much, simply writing the food and the amount is easy enough. For a person who needs to lose a lot of weight or really turn their health around, it may be vital to not only record the food and amount, but the calories as well. And depending on the health situation, some people might need to keep track of fat, sugar, sodium or another nutrient. Keeping track of what you eat will give you an idea of how much you're eating (portion control) and also tell you if you're getting a variety of foods. And don't forget to keep track of drinks as well. Eat whole foods, foods in their purest state, unprocessed without any added chemicals or preservatives.
Here are a couple other resources for figuring out calories, serving sizes and recommended intake:
http://nutritiondata.self.com/
http://www.mypyramid.gov/
Humans have been evolving for tens of thousands of years. We are very capable of processing things that have been around for generations. This is why fruits and vegetables are the easiest thing to digest. Our bodies can efficiently use the nutrients and eliminate the waste. But in the last 50 or 60 years, food has evolved and changed at a rate much faster than the human body. We aren't as capable of digesting the artificial ingredients and chemical additives that are now considered food. The more the food resembles something your ancestors would have eaten, the better chance you have of properly digesting it. If you don't recognize the ingredients or have no idea how to go about making it yourself, your body will probably be just as confused as how to use it for energy. And if it isn't used, it is stored.
So, if you compare a person eating 2,000 calories a day of fresh fruits and vegetables, whole grains, seeds and nuts with someone eating 2,000 calories a day of fast food, processed food, refined sugars and white flour, chances are that the first person will be healthier and have a better metabolism (assuming other lifestyle factors are similar). Depending on how much weight a person wants to lose, they may need to only change the kinds of foods they're eating without changing the total calories. That being said, a person who needs to lose a significant amount of weight will need to restrict calories along with the kinds of foods they are eating.
As Americans, we have food available to us 24 hours a day. You can get food almost anywhere you go. So instead of eating when our bodies tell us we're hungry, we're eating just because the food is there. It has become a social expectation to have food available. Not to mention that portion sizes have become so grossly over sized. A pasta meal at an Italian chain will serve what is actually 6 servings on one plate. And that is after appetizers, endless bread sticks and free refills of beverages. People want to "get their money's worth" when they are going out to eat, but it's easy to consume an entire day's worth of calories in one meal.
One of the most effective ways to eat a healthier diet is to keep a food journal. For someone who doesn't need to lose weight or doesn't need to lose much, simply writing the food and the amount is easy enough. For a person who needs to lose a lot of weight or really turn their health around, it may be vital to not only record the food and amount, but the calories as well. And depending on the health situation, some people might need to keep track of fat, sugar, sodium or another nutrient. Keeping track of what you eat will give you an idea of how much you're eating (portion control) and also tell you if you're getting a variety of foods. And don't forget to keep track of drinks as well. Eat whole foods, foods in their purest state, unprocessed without any added chemicals or preservatives.
Here are a couple other resources for figuring out calories, serving sizes and recommended intake:
http://nutritiondata.self.com/
http://www.mypyramid.gov/
Monday, January 31, 2011
Prenatal Nutrition
Now that I'm pregnant with our second baby, as many of my friends are expecting too, I've been looking into the best diet to keep me healthy so I can grow a nice healthy baby. Most of what I've found goes right along with what I preach all the time. But there are a few things to avoid and also some things to make sure you're including in your daily eating habits.
We've all heard the phrase "eating for two." And I will admit that I have used this on occasion when I'm looking to excuse the extra piece of pizza or my second helping of dessert I'm about to indulge in. But then I remember that my baby is only 4 inches tall, and doesn't need a whole piece of pizza. I'm not saying I never give in to that craving, but in reality, a pregnant woman only needs to consume about 300 more calories than she was previously, unless she was underweight or on a restricted diet.
Pregnancy isn't the time for a free for all on what you eat. Yes, there may be some cravings, and it's ok to give in to these from time to time, but during pregnancy it is so important to eat the best you possibly can for your baby. During these nine months, clean your diet so your baby is getting all the nutrients he or she needs. Give your baby the best start you can by eliminating chemicals and toxins from your body. There are so many toxins that we come into contact with on a daily basis, from the air and water, cleaning products, beauty products, etc. So control the things that you can. And diet is one of the things you have control over.
A prenatal diet is based on the same principles of healthy eating. This means eating lots of fresh fruits and vegetables, whole grains and lean protein. You've probably heard the list of foods to avoid or limit - fish with high mercury content, raw or undercooked seafood, undercooked meat, poultry, eggs or deli meats, unpasteurized dairy, and soft cheeses. Caffeine, alcohol and nicotine should all be eliminated as well. I also recommend eliminating artificial sweeteners, high fructose corn syrup, hydrogenated oils and artificial ingredients. And limit white sugar, white flour, salt, processed foods and fried food. These are things I recommend whether pregnant or not. Pregnancy is the perfect time to eat better because it not only will improve your health (and make shedding that baby weight easier) but your baby will be much healthier. Babies are so vulnerable so it's important not to load their little bodies up with toxic substances. And what every expectant parent really wants is a healthy baby.
Now, what to eat? Whole foods - foods in their purest state, unprocessed without any added chemicals or preservatives - are the easiest for your body to digest and use, and your baby will be getting what she needs. Healthy eating can be based around a whole foods diet. A good rule of thumb, for nutritious eating all the time, is to imagine the source of the food you're about to eat. For example, it is very obvious where a fruit or vegetable came from. You can imagine the wheat used in whole grain bread and you know where dairy products come from. If it's something you could make in your own kitchen (theoretically, we're not all master chefs!) than it's probably made from whole foods. But, if you can't possibly imagine how to make something like a Cheeto or a Twinkie, it's not made from whole foods. Look at food labels and if the ingredients sound like real food and not artificial additives, it's going to be better for you and your baby.
There are a few nutrients that are essential to your body while pregnant, much more so than when you're not pregnant. Talk to your doctor about getting a prenatal vitamin that will fit your diet and lifestyle. Here are things to look for in your diet:
Folate and Folic Acid (a B vitamin) will help prevent birth defects. You need about 1,000 micrograms per day while pregnant. Spinach, beans, asparagus, peanuts and oranges all contain folate naturally, while many cereals are fortified with Folic Acid.
Calcium will help you and your baby have strong bones and teeth. You need 1,000 milligrams a day (1,300 milligrams for pregnant teenagers). Dairy products are good sources of calcium and so are salmon, spinach and fortified juices and cereals.
Protein is essential for your baby's growth. You need about 70 grams of protein a day while pregnant. Lean meat, poultry, fish and eggs contain high amounts of protein, but you can also get it from beans, peas, nuts, tofu and dairy products.
Iron will prevent anemia. Look for 27 milligrams a day. Lean meat, poultry, fish, spinach, beans and fortifies cereals are good sources.
Look for nine servings of whole grains, five or more servings of fruits and vegetables, and two or more servings of protein rich foods like meat, poultry, fish, eggs, beans or nuts. Again, it is so important to nourish your baby with nutrient dense, whole foods.
And lastly, WATER, WATER and more WATER!! Water carries the nutrients you eat to your baby. It will also "help prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections (Mayo Clinic)." I'm going to pass on all those. Not to mention you will have more energy and feel better if you're hydrated and eating a balanced, nutritious diet.
Much of my information came from www.mayoclinic.com.
We've all heard the phrase "eating for two." And I will admit that I have used this on occasion when I'm looking to excuse the extra piece of pizza or my second helping of dessert I'm about to indulge in. But then I remember that my baby is only 4 inches tall, and doesn't need a whole piece of pizza. I'm not saying I never give in to that craving, but in reality, a pregnant woman only needs to consume about 300 more calories than she was previously, unless she was underweight or on a restricted diet.
Pregnancy isn't the time for a free for all on what you eat. Yes, there may be some cravings, and it's ok to give in to these from time to time, but during pregnancy it is so important to eat the best you possibly can for your baby. During these nine months, clean your diet so your baby is getting all the nutrients he or she needs. Give your baby the best start you can by eliminating chemicals and toxins from your body. There are so many toxins that we come into contact with on a daily basis, from the air and water, cleaning products, beauty products, etc. So control the things that you can. And diet is one of the things you have control over.
A prenatal diet is based on the same principles of healthy eating. This means eating lots of fresh fruits and vegetables, whole grains and lean protein. You've probably heard the list of foods to avoid or limit - fish with high mercury content, raw or undercooked seafood, undercooked meat, poultry, eggs or deli meats, unpasteurized dairy, and soft cheeses. Caffeine, alcohol and nicotine should all be eliminated as well. I also recommend eliminating artificial sweeteners, high fructose corn syrup, hydrogenated oils and artificial ingredients. And limit white sugar, white flour, salt, processed foods and fried food. These are things I recommend whether pregnant or not. Pregnancy is the perfect time to eat better because it not only will improve your health (and make shedding that baby weight easier) but your baby will be much healthier. Babies are so vulnerable so it's important not to load their little bodies up with toxic substances. And what every expectant parent really wants is a healthy baby.
Now, what to eat? Whole foods - foods in their purest state, unprocessed without any added chemicals or preservatives - are the easiest for your body to digest and use, and your baby will be getting what she needs. Healthy eating can be based around a whole foods diet. A good rule of thumb, for nutritious eating all the time, is to imagine the source of the food you're about to eat. For example, it is very obvious where a fruit or vegetable came from. You can imagine the wheat used in whole grain bread and you know where dairy products come from. If it's something you could make in your own kitchen (theoretically, we're not all master chefs!) than it's probably made from whole foods. But, if you can't possibly imagine how to make something like a Cheeto or a Twinkie, it's not made from whole foods. Look at food labels and if the ingredients sound like real food and not artificial additives, it's going to be better for you and your baby.
There are a few nutrients that are essential to your body while pregnant, much more so than when you're not pregnant. Talk to your doctor about getting a prenatal vitamin that will fit your diet and lifestyle. Here are things to look for in your diet:
Folate and Folic Acid (a B vitamin) will help prevent birth defects. You need about 1,000 micrograms per day while pregnant. Spinach, beans, asparagus, peanuts and oranges all contain folate naturally, while many cereals are fortified with Folic Acid.
Calcium will help you and your baby have strong bones and teeth. You need 1,000 milligrams a day (1,300 milligrams for pregnant teenagers). Dairy products are good sources of calcium and so are salmon, spinach and fortified juices and cereals.
Protein is essential for your baby's growth. You need about 70 grams of protein a day while pregnant. Lean meat, poultry, fish and eggs contain high amounts of protein, but you can also get it from beans, peas, nuts, tofu and dairy products.
Iron will prevent anemia. Look for 27 milligrams a day. Lean meat, poultry, fish, spinach, beans and fortifies cereals are good sources.
Look for nine servings of whole grains, five or more servings of fruits and vegetables, and two or more servings of protein rich foods like meat, poultry, fish, eggs, beans or nuts. Again, it is so important to nourish your baby with nutrient dense, whole foods.
And lastly, WATER, WATER and more WATER!! Water carries the nutrients you eat to your baby. It will also "help prevent constipation, hemorrhoids, excessive swelling, and urinary tract or bladder infections (Mayo Clinic)." I'm going to pass on all those. Not to mention you will have more energy and feel better if you're hydrated and eating a balanced, nutritious diet.
Much of my information came from www.mayoclinic.com.
Saturday, January 29, 2011
Simple Dinner
I love meals that incorporate many food groups into one dish. And the ones with just a few simple ingredients are my favorite. I made this pasta dish tonight and the whole thing was on the table in about 20 minutes. It tasted good and was healthy, that's about all I can ask for some days! So keep it simple, and use whatever vegetables you have in your fridge at the moment. Here's what I did.
1 package whole wheat penne pasta
about 2 cups baby spinach, chopped up
2 tomatoes, chopped
2 cloves fresh garlic, chopped
3 Tablespoons olive oil (I didn't measure, you might need more)
salt and pepper to taste
Parmesan for sprinkling
Cook the pasta according to the directions and prep the veggies you'll be adding. Chop up the fresh garlic and add it, along with some salt and pepper, to the olive oil. When the pasta is done, drain. Add the olive oil mixture until well coated, then add your fresh veggies. Add salt, pepper and Parmesan after serving.
I cut up a cucumber as a side dish, along with a loaf of whole wheat artisan bread. Keep it simple and enjoy!
Tuesday, January 25, 2011
Milk and Honey Raisin Bread
This bread is amazingly delicious, made with whole grains and low in sugar. It is perfect lightly toasted with some butter on it. It is from Healthy Bread in Five Minutes a Day by Jeff Hertzberg, M.D., & Zoe Francois. I love this cookbook for a couple reasons. First, I love carbs! And second, the recipes are healthy and easy to make. You make large batches and can bake however much you want at a time. Most of the doughs will keep for 10-14 days. There is also no kneading, so I just put all the ingredients in my big mixer and then let the dough rise in that bowl. You read that correctly, NO KNEADING! The recipe for the Milk and Honey Raisin Bread will make 2 large loaves. You can either bake both loaves at the same time (which I did and then froze one) or you can bake them as you want them. This dough will keep for 10 days in the refrigerator.
4 3/4 cups whole wheat flour
4 1/2 cups unbleached all-purpose flour
1 1/2 tablespoons granulated yeast, or 2 packets
1 tablespoon salt (increase or decrease to taste)
1/4 cup vital wheat gluten
2 cups milk
2 cups lukewarm water
1/3 cup honey or agave syrup
2 large eggs
3/4 cup raisins
Egg wash (1 egg beaten with 1 tablespoon water) for brushing the top
Raw sugar for sprinkling on top
1. Mixing and storing the dough: Whisk together the flours, yeast, salt and vital wheat gluten.
2. Combine the remaining ingredients and mix them with the dry ingredients without kneading, using a spoon, a food processor (with dough attachment), or a heavy-duty stand mixer (with paddle). You might need to use wet hands to get the last bit of flour to incorporate if you're not using a machine.
3. Cover (not airtight), and allow the dough to rest at room temperature until it rises and collapses (or flattens on top), approximately 2 hours.
4. The dough can be used immediately after its initial rise, though it is easier to handle when cold. Refrigerate it in a lidded (not airtight) container and use over the next 10 days.
5. On baking day, grease an 8 1/2 X 4 1/2 inch nonstick loaf pan. Dust the surface of the dough with flour and cut off a 2 pound (cantaloupe size) piece. Dust the piece with more flour and quickly shape it into a ball by stretching the surface of the dough around to the bottom on all four sides, rotating the ball a quarter-turn as you go.
6. Elongate the ball into an oval and place it in the loaf pan; your goal is to fill the pan about three-quarters full. Allow the loaf to rest, loosely covered with plastic wrap, for 90 minutes (or 40 minutes if you're using fresh, unrefrigerated dough).
7. Thirty minutes before baking time, preheat the oven to 375 degrees, with a rack placed in the center of the oven.
8. Just before baking, use a pastry brush to paint the top crust with egg wash, then sprinkle with raw sugar.
9. Bake for about 45 minutes, until richly browned and firm. Smaller or larger loaves will require adjustments in resting and baking time.
10. Remove the bread from the pan and allow to cool on a rack before slicing and eating.
4 3/4 cups whole wheat flour
4 1/2 cups unbleached all-purpose flour
1 1/2 tablespoons granulated yeast, or 2 packets
1 tablespoon salt (increase or decrease to taste)
1/4 cup vital wheat gluten
2 cups milk
2 cups lukewarm water
1/3 cup honey or agave syrup
2 large eggs
3/4 cup raisins
Egg wash (1 egg beaten with 1 tablespoon water) for brushing the top
Raw sugar for sprinkling on top
1. Mixing and storing the dough: Whisk together the flours, yeast, salt and vital wheat gluten.
2. Combine the remaining ingredients and mix them with the dry ingredients without kneading, using a spoon, a food processor (with dough attachment), or a heavy-duty stand mixer (with paddle). You might need to use wet hands to get the last bit of flour to incorporate if you're not using a machine.
3. Cover (not airtight), and allow the dough to rest at room temperature until it rises and collapses (or flattens on top), approximately 2 hours.
4. The dough can be used immediately after its initial rise, though it is easier to handle when cold. Refrigerate it in a lidded (not airtight) container and use over the next 10 days.
5. On baking day, grease an 8 1/2 X 4 1/2 inch nonstick loaf pan. Dust the surface of the dough with flour and cut off a 2 pound (cantaloupe size) piece. Dust the piece with more flour and quickly shape it into a ball by stretching the surface of the dough around to the bottom on all four sides, rotating the ball a quarter-turn as you go.
6. Elongate the ball into an oval and place it in the loaf pan; your goal is to fill the pan about three-quarters full. Allow the loaf to rest, loosely covered with plastic wrap, for 90 minutes (or 40 minutes if you're using fresh, unrefrigerated dough).
7. Thirty minutes before baking time, preheat the oven to 375 degrees, with a rack placed in the center of the oven.
8. Just before baking, use a pastry brush to paint the top crust with egg wash, then sprinkle with raw sugar.
9. Bake for about 45 minutes, until richly browned and firm. Smaller or larger loaves will require adjustments in resting and baking time.
10. Remove the bread from the pan and allow to cool on a rack before slicing and eating.
Tuesday, December 28, 2010
Hamburger
I just had to share this information I just read. Something everyone should know, so pass this on. It's by David Zinczenko, author of Eat This, Not That, the article is called The Truth About Your Weight Gain. Here is the excerpt that was most disturbing to me:
"Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.
The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.
Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia."
He says it better than I could, so I am going to leave it at that. Yuck.
http://health.yahoo.net/experts/eatthis/truth-about-your-weight-gain
"Most fast-food hamburger patties begin their voyage to your buns in the hands of a company called Beef Products. The company specializes in taking slaughterhouse trimmings—heads and hooves and the like—that are traditionally used only in pet food and cooking oil, and turning them into patties. The challenge is getting this byproduct meat clean enough for human consumption, as both E. coli and salmonella like to concentrate themselves in the fatty deposits.
The company has developed a process for killing beef-based pathogens by forcing the ground meat through pipes and exposing it to ammonia gas—the same chemical you might use to clean your bathroom. Not only has the USDA approved the process, but it's also allowed those who sell the beef to keep it hidden from their customers. At Beef Products’ behest, ammonia gas has been deemed a “processing agent” that need not be identified on nutrition labels. Never mind that if ammonia gets on your skin, it can cause severe burning, and if it gets in your eyes, it can blind you. Add to the gross-out factor the fact that after moving through this lengthy industrial process, a single beef patty can consist of cobbled-together pieces from different cows from all over the world—a practice that only increases the odds of contamination.
Losing weight starts in your own kitchen, by using the same ingredients real chefs have relied on since the dawn of the spatula. If you’re set on the challenge of eating fresh, single-source hamburger, pick out a nice hunk of sirloin from the meat case and have your butcher grind it up fresh. Hold the ammonia."
He says it better than I could, so I am going to leave it at that. Yuck.
http://health.yahoo.net/experts/eatthis/truth-about-your-weight-gain
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