Starting My Day with a Super-Food!!! YOU CAN TOO!!!!

Hello All,

I recently read an article that I found very interesting, it listed new SUPER-FOODS - Black Lentils, Black Beans, Black Soybeans, Blackberries, Black Rice and Black Tea.

It seems that these foods are on the rise surpassing the wonderful 'green' good for you foods. The darker the color, the better for you!  Their color comes from anthocyanins, plant pigments that may help lower the risks of diabetes, heart disease and cancer, and contain other health promoting benefits. In fact these 'black' super-foods have more antioxidants than light colored foods because of their high pigment  content. Our ancestors must have just known it intuitively since these super-foods have been consumed by primitive man.

TEA - Really!!

Well, I know for some of you, it's hard to incorporate very health benefit we hear of, but I have an easy fix for you, next time you are food shopping, yak a few minutes extra in the coffee, tea isle. Pick a tea that captures your attentions and has you palate salivating for it.


A cup of hot tea chock full of antioxidants is a great way to start your morning and will do wonders for you in so many ways. Antioxidants rid the body of molecules called free radicals, which are side products of damage done to the body by pollution and the natural aging process. I
n addition to what I listed below, a cup or two of hot tea may prevent an extremely wide range of ailments, everything from cavities to Parkinson's disease, and may extend throughout the body. 

Here are just a few reasons to enjoy that cup of tea, regular or decaffeinated:

• Arthritis - older women who are tea drinkers are 60 percent less likely to develop rheumatoid arthritis
• Bone Density - Studies have shows that drinking tea on a regular basis for 10 or more years had higher-bone mineral density in their spine -producing stronger bone            
• Cancer - studies have seen tea totaled with a reduction in risk fro several types of cancer.
• Flu - people who gargled with a black tea extract solution twice per day showed a higher immunity to the flu virus.
• Heart Disease - A recent study found that drinking more than two cups of tea a day decreased the risk of death following a heart attack by 44 percent AND Consuming just two cups a day decreased the risk of death by almost a third. If tea isn't your beverage of choice, re-think this because in another study, people who drank about a cup and a half of tea per day were almost 40% less likely to suffer a heart attack.
• Parkinson's Disease - may be protective against developing this debilitating neurological disorder.
• Oral Health - Rinsing with tea may prevent cavities and gum disease because it suppresses the growth bacteria in the mouth, [but tea should be plain] and can be used as a rinse as well. The study had participants rinsing with plain tea for 30 seconds, ice times waiting 3 minutes between each rinse or rinse for one minute 10 times per day. 

Did you know dental plaque contains more than 300 species of bacteria that adhere to tooth surfaces and produce cavity-causing acid?

We're pretty simple here, I enjoy drinking Earl Grey & Lady Grey Tea and just Lipton It just takes a few minutes to read the box and verify your are getting a black tea. 

It takes 21 days to make a habit, so buy two boxes to start your day; EVERYDAY with one cup of Black Tea. Let me know how you feel in a month! I guarantee that you will see that overall you are feeling great, and knowing you will be doing your body good for years to come!                                          
Don't wait to start reaping the benefits and stave off the reaper [couldn't resist that line].

You can even sign up at this website to receive special orders and new blends ....

http://www.twiningsusa.com/newsletter-signup.php?id=15

Look for the next installment on this topic! I'll be experimenting with some new      Super-Food recipes and after taste-testing them, you can find them here!!!

Until next time ~
Eat and Drink Good For You!
Francine

Soup Basics

Hello All,

Today I am starting simple - the basics!

I start out most of my soups without he following ingredients, onions, celery, peppers, and caned beans that I have thoroughly rinsed the sodium from. I will add in diced tomatoes and spices depending on where I am going with the soup. I start with olive oil in a large pot, put it on a low heat as I strait chopping away. I add in the onions, celery and pepper, increase the heat to medium and set the timer on for approximately 10 minutes. Then I will add my spices, let it marry for another 2 minutes, then the beans. While I am waiting for those 10 minutes to pass, I usually am preparing the final ingredients for the soup; usually a protein like chicken. 

When I am ready, I add the last of my ingredients, chicken, turkey sausage, etc., then I add the broth and let the soup cook for awhile.  If the protein is fully cooked when I add it, I just let it come to a boil and we eat in less than 10 minutes; if it is something like lentil soup, well that needs at least an hour to let the lentils cook and soften.

Well, stayed tuned for more tips, tricks and recipes.

Until next time

Eat Good For You!

Francine

Taco Tuesday!!! But with a knife & fork!

Here is one of my favorite dinners!
Why, it feels decadent, almost like a revisit to the days before I started to eat healthy and Taco Bell was always a fun, easy and cheap eat!  
Then, there are the restaurant nights, going out with friends and ordering quesadillas.  You can smell them before they arrive, you can hear them sizzle before the hot pan hits the table.
The next anticipated step is building your personal and perfect quesadilla!


Well, here is new and healthy take on a combined effort of a taco and building your perfect quesadilla.

Instead of using a taco, we opt for the good old large romaine lettuce leaf [however, if you have a yen for a carb, I would highly recommend Damascus Wraps, found near the deli counter usually] ... the stove is working hard, one pot heating the refried [fat free] beans, and the fry pan is sizzling with lean chopped meat; beef, turkey or chicken - it's YOUR choice! The meat, after it is cooked thoroughly is bathed in Ortega Taco Sauce - because it's only 2 sugars. I have shredded mozzarella, shredded cheddar, and shredded american cheese waiting in the sidelines next to the chopped tomatoes. Of course, you can add any additional vegetable like sauteed onions and peppers, or any thing else that is left over in the fridge would be great too!


Ingredients: for 2 people
Damascus Wraps - optional 
2 Romaine lettuce leaves - per person 
1 Can Refried Beans
1/2 cup shredded american cheese - 2%
1/2 cup shredded mozzarella cheese - part skim
1/2 cups shredded cheddar - light
1 - 2 medium sized tomatoes - chopped
1 lb lean meat - throughly cooked through - can be beef, chicken or turkey
Ortega Taco Sauce - I am generous with this, add some, mix & taste - we like the mild one 
1 tablespoon Sour Cream - low fat

Let the Taco layering begin:
We like to roll them - so, keep that in mind as you start the layering process, keep the layers thin and not to close to any of the edges. It's going to be messy - that's half the fun!

• First, I generously frost the leaf with hot refried beans, after washing and drying them.
• Next step is to spread the hot chopped meat to almost all the edges - 
• Quickly spread out your cheeses, a little goes a long way - and feel free to use your favorite cheeses here!
• Tomatoes are next with any other vegetables you may have heated up
• Roll your taco
• Dollop of sour cream as a topping!
• Grab your utensils, an extra napkin and MANGIA!!

Until next time ~
Eat Good For You!
Francine

My path to Escarole and Cannellini Bean Soup

Recently, I promised myself I would delve deeper into the culinary world of liquid gold – SOUP!!.  The promise I made was that I would EXPAND my horizon, outside of the few basics I have repeatedly trusted that became easy in their routine of preparation. 

Why SOUPS you may ask … Soups are wonderful – they can be an appetizer, a side or a meal by themselves. There ingredients can be few to many and as they work together to create a enticement to the palate as their aromas entice and envelope you..

Soup defined in the dictionary – it is a liquid food made by boiling or simmering meat, fish or vegetables with various added ingredients.  I don’t think I am alone in this infatuation with this liquid gold – after all, Rachel Ray coined ‘Stoups’ for her take on a mix of soup and stew.

Soups can have an array of flavors and textures that can incorporate each food group! And the best thing on a cold day, like today; the comfort that surrounds you when faced with a steaming bowl of hot soup is indescribably warming.

So, recently, I went back into my childhood to a vegetable I was always fond of and haven’t experienced lately – Escarole!!!  Growing up, we rarely had Escarole Soup, mostly it was served as a vegetable side dish, with a broth base, cooked with garlic and finished with a a few drops of olive oil.

In my opinion, I have found that ‘Scarola’, as referred to in my house growing up, can sometimes be a tad bitter, although when compared to it’s curly cousin endive, it comes in second. Still, I wanted to cut the bitter altogether for the main ingredient of my soup and so I decided to first cook the escarole with chopped garlic and olive oil in a very large fry pan. 

Escarole and Cannellini Bean Soup 

Ingredients

• 2 heads Escarole washed & chopped 
• 5 – 7 Garlic Cloves Chopped 
• 4 tbsp Olive Oil
• 1 large Onion chopped
• 5 – 6 Celery Stalks chopped
• 2 cans Cannellini Beans - rinsed and drained
• 1 can diced tomatoes
• 3 Cups Hot Water or Soup Stock
• **1 Bouillon cube – veggie, beef or chicken  - if using just hot water**
• Pepper to taste

In a very large fry pan, sautéed the escarole in 2 tbs. olive oil and the chopped garlic until wilted.  Careful not to let the garlic burn.

Simultaneously in a large stock pot, heat the remaining 2 tbs. of olive oil and add in onions and celery.  After about 9 minutes, add in pepper. When the celery and onions have become softened and a bit translucent, stir in the beans and mix thoroughly - approximately after 12 minutes. Let the beans incorporate with the celery, onions, and pepper for approximately 4 minutes, then add in the diced tomatoes. After 4 minutes add in the escarole and garlic and mix together - letting cook for an additional 4 minutes.  Finally add your liquid, the broth or the hot water with bouillon. 

Let the soup come to a boil, then simmer for 20 minutes. and MAGIA!!! 

What is Escarole – green chock full of flavor it’s a broad-leafed cousin of endive, some may say it  resembles radicchio but imparts a less bitter taste. It’s a cool weather vegetable, sometimes called Batavian endive or growing up in my house we referred to it as ‘scarola’ , can be added to salads when it is picked young. 

Why Escarole - Benefits / Nutrition

Health Benefits Of Escarole - which contains no fat

A 1 1/2-cup portion of raw, chopped escarole contains only 15 calories

• 1 g protein; 
• 3 g carbohydrates

Escarole is chock-full of healthy nutrients

• fiber
• folic acid iron and calcium
• vitamin A
• vitamin K
• Vitamin C an antioxidant, wards off damage to your cells and tissues caused by free radicals and helps repair any damage.

Escarole is very versatile - it can be:

• a main ingredient 
• a salad 
• a side
• steamed
• braised
• grilled

Hoping that you enjoy it as much as we did!!

Until next time ...

Eat Good For You!

Francine 

Stuffed Peppers

Hello Again Foodies!!
Today is Stuffed Peppers!
I kept it very simple here.
These peppers are stuffed with lean chopped meat, onions, cannellini beans and topped with a little bit of tomato sauce and some shredded mozzerella cheese.

Dinner was scrumptious and filling with the sweetness of the peppers and the meat slightly enhanced with some Worcestershire Sauce, satiating with the addition of the beans.

Shopping List:
6 large peppers for stuffing This time I used orange & yellow - tops cut off straight across and cleaned out
2 pounds of lean chop meat
1 Vidalia onion
1 can cannellini beans - rinsed very thoroughly and drained
1/4 - 1/2 cup of Worcestershire Sauce
1 cup of tomato sauce
fresh pepper to taste

Preparation:

• Pre-heat the oven to 400
• Clean the peppers
• Spray a baking dish with non-stick cooking sorry [first make sure your peppers will all fit]
• Let the peppers soften by baking them in the oven as you cook the onions and brown the meat
• Chop the onion
• Pre-heat on medium heat a large frying pan with 1 - 2 tables of oil [I prefer olive oil]
• After about 1 minute add in onions until translucent
• Add the chop meat to the onions in the pan - should take approx 10 - 15 minutes
• Stir the meat and onions every few minutes to ensure even cooking
• When the meat seems at least 3/4 the way cooked through, add in 1/4 - 1/2 cup of Worcestershire Sauce and pepper - I like to go at least 15 turns of my fresh pepper mill
• Then add the cannellini beans
• When all the meat is cooked through shut the heat and remove the peppers from the oven
• Carefully stuff the peppers - I like to use a big serving spoon and try to put equal amounts of the mixture into each pepper - I start with 2 spoons for each pepper
• Bake peppers for approximately 20 minutes.

I already had sauce available, heated some up and served the peppers with a little tomato sauce and a touch of shredded mozzarella cheese on top.
Serve with your favorite vegetable.
ENJOY!

And now a little about Cannellini Beans: 
They are large white beans, have a firm texture and skin with a slight nut-like, however they are mild. Cannellini beans are related to kidney beans, great northern, etc. and like those beans they share similar health benefits including being low in fat, high in protein, high in fiber, minerals, and vitamins and low in sugar.


Until next time
Eat Good For You!
Francine

Shepard's Pie from South Beach

Hello All,
This was so easy, although a bit time consuming, it was definitely worth the effort. However, I can take NO credit for this dish; this was right out of the 'South Beach Supercharged Cookbook'. Just lean meat, edamame [soybeans], chopped onions, Worcestershire sauce, and topped with cauliflower [mixed with an egg yolk and sour cream] and shredded cheddar cheese. The only thing I do not do is add any salt until the cauliflower - and just a little bit. There is salt in the beef stock and in the cheese.

We had eaten beef a few times this week already. So, instead I replaced the lean beef with Turkey chopped meat and added a little extra Worcestershire Sauce. Although the cookbook doesn't mention draining the pan after the meat cooks, it really is a good idea. The beef broth and and the Worcestershire sauce can make this a little bit of a watery dish.

Your food should be a reflection of you - your palate - and of course, what your family enjoys eating. Keep that in mind the next time you question an ingredient and don't be afraid to put your own spin on things, I know I do all the time. So, if you are not a fan of edamame, you could always swap it out for cannellini beans. Sometimes, I will just omit an ingredient that I do not like. In this case, I think replacing the edamame is a good idea because of the substance it adds to the dish.

COOKING TIP: PYREX BAKING DISHES with COVERS
This was dinner twice for us ... the best idea - when you are cooking something like this, use a pyrex baking dish with a cover. I was able to pick up a 2-dish pyrex set with covers for about $20.00 in the regular market. I think that is one of the best buys I've made recently. I have seen a good buy for pyrex with covers in BJ's also. So simple, make it / bake it in the pyrex and then when it cools, just cover and refrigerated till next time. The seals are airtight. It really is a winning solution.

P.S. - Did you catch the Dr. Oz show this week when the author of South Beach; Dr. Arthur Agatston, a world renown cardiologist, was one of his guests. He discussed the health benefits of consuming good fats - like avocados and nuts; good carbs like whole grains and sweet potatoes; and low sugars! It is amazing how many sugars are in the foods we eat.

Well, I hope you'll give it a try - and give your self a break with built-in leftovers.

Dessert

This post I have to thank Rocco DiSpirito for the commitment to re=creating recipes for his book - Now Eat This ... www.noweatthis.com

I made these wonderful triple Chocolate Chip Cookies - and there is no flour. These cookies are made with Cannelini beans, cocao powder and mini chocolate chips, agave syrup, vanilla, egg whites and splenda.

They are pretty good, and a great alternative for when you want to really take charge of what you are putting into your body. His proven recipes give great examples of how you can redo almost anything!
We washed them down with a steaming hot chocolate to really enjoy the decadence!

Pizza Blogging

Hello all you foodies ...

Well, some of you think there are no carbs in my world
this week I am proving your perceptions inaccurate.

Tonight was Piled High Pizza night, of course, we had a bowl of soup first - that chicken soup sure does s-s-s-t-t-t-r-r-e-t-t-ch!

Shopping List -
Pizza dough - more about that below
2 Red Peppers
5 Zucchini
1 large Vidalia Onions
5 - 8 meatballs depending on their size
Mozzarella Cheese
Tomato Sauce - This is a staple and I make a large pot almost once a week, I can use it in a few dishes.
Optional - fresh ground pepper
Oregano
Fresh Basil
Pepperoni
Broccoli
Fresh Tomato & Basil
The list is endless!!
I would LOVE to hear about your favorite toppings - leave a comment!!

Granted, the meats I prefer are Turkey meatballs, turkey sausage and even turkey pepperoni.

But, ordering from a local pizzeria guarantees dinner in 20 minutes, can be delivered, or you can pick up on your way home - and minimal clean up. Now how it works in this world.

Let’s just talk about the Pizza Dough for now ...
Store bought or you can make it in a bread machine.

If you are very adventurous - you can go for the the way of my youth - flour, warm water, yeast and salt, a big bowl, a very clean counter, extra flour for the counter, oil for your hands will help the dough from sticking to you if you are ‘hand mixing’ get ready of a work out. these days - use your Cuisinart and big empty bowl. and Mix all ingredients, knead dough for almost five minutes using the heal of our palm when pushing dough away from you. The texture will become smooth. Dust the bowl bottom with flour put the dough in, cover with wrap and leave in a warm place - check back in two hours.

My Choice most times - Pizza dough from Whole Foods - they have a wonderful Whole Wheat Pizza dough that has 6 ingredients - not enriched flour and sugar is the last ingredient: Whole Wheat Flour, Water, Yeast, Olive Oil, Salt and Sugar.
The only thing missing are the directions - I have found that letting the dough get room temperature for at least 30 - 60 minutes is beneficial because it is easier to manipulate.
I also pre-cook the spread out fork punctured [this helps it from ballooning in the oven] dough on a greased and lightly floured pizza pan for 6 - 8 minutes at 450 degrees.

Removing the slightly baked pizza dough from the oven, I ensure that it can easily slide off the pan, otherwise, I will remove it now with a spatula and re-apply some olive oil to the pan.

Next it’s time to BUILD a pizza - I ladle on hot tomato sauce, spread the shredded mozzarella cheese, and top with hot sliced meatballs, and sliced zucchini, red peppers and onion that just came out of the over after baking 20 minutes. I was missing the Italian Sweet Sausage, but alas, we cannot always have what we want.

Time to watch Top Chef!!

Chicken Soup Squared, Chicken Wrap, and Vegetables.

Tonight was a night for a quick fix!
So, here it is Chicken Breast Wrap with lettuce, tomato, side of broccoli and some left over cauliflower bake from the other night.

To zest up chicken breast marinate them in salad dressing - that's right - Wishbone Italian - low ft or fat free is low in sugars - are great choice - use extra marinade and just cook it with the chicken - I used the thicker skinless boneless one - so, I butterflied them and cooked for about ten minutes on each side. Damascus Bakeries make these terrific wraps - they are square and easy to roll, they come in Whole Wheat and Flaxseed - low fat, low sugar and the carbohydrates are well balanced by the fiber and proteins.

Someone I know gave me a quick easy vegetable idea - 20 - 25 minutes on bake in the oven at about 400 on a lightly greased baking pan - I prefer olive oil when I bake the vegetable.

The cauliflower is a bit more time consuming - so leftovers were conducive to a dinner in under 30 minutes. I just use frozen cauliflower [usually 2 bags] defrost it by cooking it in a large frying pan sprayed with Pam. It takes a good 15 or so minutes for it to start to defrost and get a bit golden. This is when I put the over on at 400. Take out a nice sized baking pan or pyrex dish - and spray it with Pam, put it on the side. When more than half of the cauliflower is at the golden stage ... I add in a whole head of fresh chopped garlic with olive oil in the center of the pan, and stir well to coat the cauliflower with the garlic and olive oil. As soon as the garlic starts to get just a little golden. Garlic that starts to burn also gets bitter - so keep a close eye at this point. Then I add 2 - 3 heaping tablespoons of dried parsley that I crush and pepper to taste. Sometimes I even add a hint of either cajun spice or some other 'hot' dried spice - also to taste. Put the cauliflower in the baking dish and cover moderately with a cheddar or american cheese of your choice and bake until the cheese melts - about 12 - 17 minutes. [This is one of the reasons I don't use too much salt, it's everywhere, including the cheese.]

Well - I promise the chicken soup recipe soon! But I will tell you why I refer to it as Chicken Soup Squared. I use a ready made broth, but I cook the split chicken breasts in the broth while I chop & saute the celery and onions; the base of most all of my soups so far!
The chicken flavored is intensified with this little trick and I just strain out the fat and shred the chicken for the soup after it's cooled a bit. My favorite broths are Rachel Ray Chicken Broth and Pacific Organic Chicken Broth - they are naturally lower in sodium and there is no 'low sodium' taste.

Well, I hope that this idea helps you and enjoy!!!
MANGIA!!!

MMMMMM....Chicken Burgers

Well, a quick seasoned chicken burger, melted gooey mozzarella cheese topped with turkey bacon strips with some beans added to the meat mix made this a very satisfying meal!!!
Served with ratatouille, fresh tomato slices and a pickle, of course.

Fight the outside chill with a hot bowl of Chili con Carne

I did it, I made the Beef & Bean Chili last night.
I used a ton of beans, some lean chop meat with the usual base of celery, onions, diced tomatoes, and spices - we use lettuce instead of rice or

tortilla chips to make it more filling, it adds a crispy crunchy fresh edge!

Rachel Ray's Cupcake Meatloaf!

Thanks Rachel Ray!
I love dinner that can be done in 20 minutes - a few healthy tweaks and we were good to go ...
have you ever added beans or LENTILS to your meatloaf?
Goes great with some Sweet Potato Fries - as you can see from the picture, some of them never lasted for the 'shoot'.

RECIPE ADDED AS REQUESTED!!
Okay you foodies
here is the recipe, this recipe is adapted to meet the South Beach style of eating. By using measured out low sugar ketchup and adding Worcestershire, flavor and moisture are added.
Lentils also add in texture and protein making this more filling and adding nutrients.

Ingredients:

• 1 - 1.2 lbs. lean chopped meat
• 1 egg
• 3 tbs. low sugar ketchup
• 1 onion - chopped and sauteed
• 1/4 - 1/2 cup Worcestershire Sauce
• 1 Can lentils - drained [i.e. Goya]
• 3 - 5 tbs. chopped parsley
• Salt & Pepper to taste

Large cupcake / muffin pan - makes 12
Non-stick cooking spray

Directions:
Preheat the oven to 350 degrees
Chop onion and cook in frying pan on stove until opaque to slightly golden
Spray the cupcake pan with non-stick cooking spray - set aside


When the onions are done combine all ingredients in a large bowl and mix thoroughly
"Ice Cream" Scoop the mixture into the cupcake pan, usually 1 scoop will work for each cupcake. If you have any mixture left over - distribute evenly.


Bake for 20 minutes and enjoy 2- 3 'cupcakes' per person!!
I served them with Sweet Potato French Fries and broccoli.
String Bean Salad would also be refreshing o this would go great with the Cauliflower bake.


Until Next Time
Eat Well and Enjoy!
Francine

Snack time...

We've been eating the same thing for months and months ....
but, I have to say, it takes the edge off
At least I had my favorite .... Roast Beef with Horseradish mayonnaise

No time to make dinner during the week ...

Little energy by mid week and few creative juices
so, I was glad there was a Turkey Breast

Tenderloin ready for the oven when I got home tonight!!
Thanks so much Shadybrook.

Do I have the energy to make Chili for tomorrow evening?

So, what's for dinner?

Late work nights are when you count on 'leftovers'!
In this case, I cooked ahead - I cooked yesterday!
Just knowing that today would be 'One of THOSE days!' and it was
I was so glad I thought ahead to making Chicken Soup with the temperatures hitting the teens today - we are definitely NOT experience global warming!