Happy Memorial Day 2013

Healthy Patriotic Feast

Red, white, and blue are the colors for this military remembrance day. The day brings with it celebrations, parties, tributes, and sharing. What better way to share with others than by bringing a colorful dish or two to the potluck and feast? Here is a healthy way to participate...

RED:

Salvation Salsa

2 large hot house tomatoes, diced

¼ cup leek or red onion, diced

½ avocado, peeled and cubed

1-2 T chopped basil, rosemary, thyme and parsley

olive oil, to taste

2 T red wine vinegar

½ orange

Place all ingredients, except for orange, into mixing bowl. Combine thoroughly. Squeeze the orange over the mixture. Mix completely. Place in fridge to chill. Adjust vinegar and oil to taste.

Either enjoy the salsa as a halibut topping or a side dish.

WHITE:

Patriotic Halibut

1 pound halibut

½ t Italian seasoning

olive oil

Lightly spritz a grill or frying pan with the oil. Place the pan over medium heat. Rinse the halibut so it is moist. Cover the fish with seasoning. Cook halibut until done, about 8 minutes. Flip over at about the half-way mark to evenly cook. Check for doneness throughout cooking time.

BLUE:

Blueberry Smoothie

1 handful blueberries

1 cup plain yogurt

cinnamon, if desired

Place all ingredients into blender. Puree until desired consistency is reached. Serve chilled. Add a fresh sprig of mint to give a delightful and refreshing taste.

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Slow Cookin' Split Pea Haven

Here's a healthy recipe for a soup that can be slurped via a straw. I developed it while becoming acquainted with my crock pot oh..so many years ago. This recipe came in particularly handy while I was recuperating from my fractured jaw. It's also perfect for times when you want good nutrition without having to take the time to chew your food.

The longer you cook the mixture, the softer the veggies become. I like to cook it until everything purees together in one wondrous blend.

Slow-Cookin' Split Pea Haven

6 cups water

2 cups split peas, rinsed

1 medium carrot, sliced and peeled

1 small onion, peeled and sliced

1 T Italian seasoning

1 small stalk broccoli, peeled to remove thick outer coating

1-2 garlic cloves, minced

1 cup cabbage

* Place all ingredients into crockpot. Stir thoroughly. Set crockpot setting on HIGH.

* Cover and cook for five hours. Stir occasionally throughout cooking time to prevent sticking.

* Cooking times vary, so check periodically.

* Serve warm with a slice of wholegrain bread or crackers.

* Store leftovers in airtight container in refrigerator.

* Soup can also be frozen for later use.

NOTE: For a non-vegetarian version, you can add a skinless and boneless chicken breast or pork tenderloin to the pot. When done, the protein will easily fall apart with a fork.

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Happy St. Patrick's Day!

Happy St. Patrick's Day to everyone! Enjoy your favorite green beverage, some Irish Stew and the luck of the Irish!

Tasty & Easy Veggie Juice

Vegetable juice provides a wonderful way to get a variety of nutrients in liquid form. It is ideal for those fasting or simply wanting to get nourishment without chomping on something.

An interesting thing happened the other night that I feel is worth sharing. It involves a very easy and tasty way to make your own vegetable juice.

Fill the bottom of a dutch oven with about an inch of water. Place a metal steamer into the pan.

Cut up your favorite veggies. Mine included a yellow beet, onion, carrots, broccoli and mushrooms. Place the veggies onto the steamer.

Place the dutch oven onto a stovetop burner. Cook over medium heat until veggies can easily be poked with a fork or knive. Remove from heat.

Remove the veggies and place on serving platter. Then, remove the steamer and notice there is colorful liquid remaining in the plan. This is your tasty and nutritious veggie juice.

Let the juice cool. Either serve immediately or pour into large container and place in fridge for future enjoyment. You can store this juice for up to four days.

How easy is that?! Find interesting? Kindly share...

My Unique Cookery: Strawberry Romanced Shortcakes

My Unique Cookery: Strawberry Romanced Shortcakes: Happy Valentine's Day to all my readers! This is the day of chocolates, red-colored foods and heart-shaped delights. So, let's make it quick...

Why Eat Your Fruits and Vegetables?

Hi my favorite readers! How many times as a kid did you hear to finish your plate of vegetables? Or, to eat an apple a day to keep the doctor away? If you were like me, it was a daily occurrence. Teaching kids to eat fruits and vegetables plays a crucial role in instilling healthy habits that last a lifetime. It also is important for living a healthy adult lifestyle. To this day, eating plain and simple fruits and/or veggies is a pure delight. Here's an interesting fact you may not be familiar with...

You know that eating fruits and veggies provides needed nutrition that fuels your body, supplying the energy needed to keep it operating at optimum levels. Did you also know that the nutrition fuels your mind? Yep...studies done at the University of Warwick reveal that these tasty delights feed your brain and enhance your mental outlook. Western culture studies continually reveal that eating at least 5 servings daily of these antioxidant-rich foods lower risks of developing chronic health conditions like obesity, diabetes and heart disease. Rarely is any mention made about the effects on brain functioning, though. That is until now. It appears the more you eat of these foods, up to seven servings daily, the stronger and more positive your mental health will be. Happiness, contentment and a positive mental outlook will become second nature. How nice is that?

So, instead of turning to those “mental health” prescriptions that are supposed to make you happy by decreasing your depression level, turn to food. Good, old-fashioned food can do the trick. Food has been used for centuries as natural remedies for a variety of health conditions. I am no medical professional, but I can certainly attest to the benefits of eating unadulterated food.

Here we go with the liability stuff: Granted, everyone is different. You may have a mental condition that warrants medications. You may have been on depression medications so long that your body has become accustomed to them. Do not stop taking any medications without checking with your medical care provider. Remember....what works me for me, may not work for you...

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Happy New Year!

Wishing all my readers a very healthy, prosperous, creative and abundance 2013. Happy New Year!

My Unique Cookery: Tasty Holiday Crisp

Make this tasty and nutritious recipe a part of your holiday tradition. Freeze the cranberries and make this recipe throughout the year, too!

My Unique Cookery: Tasty Holiday Crisp

Tasty Holiday Crisp

It's that time of year when cranberries add a special delight to a number of tasty recipes. Here is one that is both healthy and delicious. It's a variation on the traditional apple crisp. Enjoy this as a holiday breakfast or dessert and watch the compliments come pouring in.

Apple-Cranberry Crisp

Serves 8

3 c. apples, peeled, cored and sliced

2 c. cranberries, fresh and cut in half or chopped

¼ c. sugar

½ c. flour

½ c. walnuts or almonds, chopped

1 t. cinnamon

4 T. butter, melted

Preheat oven to 350.

Combine apples, cranberries, cinnamon and ½ of sugar in mixing bowl until fruit is evenly coated.

Place fruit mixture into ungreased baking dish.

Mix flour, nuts, butter and remaining sugar in medium-sized bowl. Sprinkle mixture over top of fruit combination.

Place baking dish into preheated oven. Bake for 50 minutes, or until you can poke the apples easily with a fork. Mixture will be bubbly and lightly brown when done.

NUTRITION INFO:

145 calories, 1g protein, 4g sat fat, 4g mono fat, 15mg chol, 2g fiber, 18g carb

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Quick & Tasty Banana Spread

Hi my favorite readers! How many times have you bought bananas, only to find them getting overly ripened before you had a chance to eat them? Instead of tossing them aside, turn them into spread.

You can use the spread on toast, bread, in celery sticks, as a pita chip dip or simply as a side dish for your meal. This makes a great addition to your holiday menu.

Banana Spread

1 banana, peeled

cinnamon

nutmeg

Use a cereal bowl. Place the banana into the bowl and mash thoroughly with a fork. If you want more taste, add cinnamon and/or nutmeg to your taste.

Store leftovers in the fridge.

How quick, tasty and easy was this?

Find interesting? Kindly share with everyone you can think of....

Cheap & Tasty Holiday Brew

Hi my favorite readers! It's that time of year when thoughts of pumpkins, spices and all good nices come to mind. It's also the time when food manufacturers bomboard our marketplace shelves with a variety of tasty goodies. One of those goodies is pumpkin spice coffee and beverages. Instead of spending big bucks on any of these manufactured brews....make your own. It's cheap, easy and oh..so tasty.

When preparing your morning coffee brew, or espresso, place a pinch of spices on the top of the coffee. Cinnamon, ginger, cloves and nutmeg – these are the traditional holiday spices. Use any variety of spices to please your palate. Make certain to use less amounts of ginger, cloves and nutmeg since they are much more powerful than the cinnamon. I find using more cinnamon always works out best. You may find otherwise.

Simply brew your coffee as usual. The smell of coffee is always appealing. Adding the spices will add an additional pleasant aroma to the surrounding air. Who doesn't like that?

Go for it. Have fun and explore! Not only will your taste buds thank you, your pocketbook will be smiling. :)

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Quick & Easy Veggie Soup

We're all pressed for time. Many times it's too easy to choose a processed meal. Instead, make your own batch of veggie soup. It's quick, easy and oh so cheap...

Cut up your favorite veggies. Include broccoli, carrots, onions, potatoes and a clove or two of fresh garlic. If you don't have fresh garlic, use bottled minced or garlic powder. Mix up all the veggies. Lightly coat with olive oil. Mix thoroughly to coat all veggies.

Place veggies into roasting pan. Lightly sprinkle with Italian seasoning or basil, rosemary, thyme. 

Place container into 350 oven and bake for 30 minutes, or until you can easily poke a fork in to the veggies. Refrigerate leftovers for future use....like the below veggie soup.

Either open a can of prepared veggie broth. Or, use your homemade variety. Add some roasted veggies. VIOLA! There you have a quick, easy and budget-friendly way to enjoy a healthy meal.

Serve with wholegrain crackers, bread or noodles.

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Pass The Quinoa!!

Quinoa is an old-world grain that has been around for centuries. My students always love seeing how it's used in dishes. It makes for a great side dish, a morning cereal, a main ingredient in stir frys and a variety of other delights. Plus, you can bake with the flour.

Quinoa contains numerous beneficial nutrients. Nutrients include fiber which aids cardiovascular and digestive health. It provides a natural appetite suppressant, to fill you up and cause you to eat less. Who can't use that?

Other nutrients include:

• Calcium helps maintain bone strength and density.
• Copper, which helps your body absorb iron.
• Zinc, which supports a healthy immune system. Do you take zinc supplements when you feel a cold coming on? Or take a hit when you have a cold to lessen symptoms? If not, you're missing out on a treasured nutrient.
• Iron, to keep your blood healthy and nourished

Quinoa contains rich amounts of potassium, the mineral needed to help regulate heart beats, maintain a healthy blood pressure level, lower anxiety levels, prevent muscle spasms and contractions, protect against stroke – wow. Who knew all this could come out of a grain?

Experiment with quinoa. When cooked, it resembles Saturn. You know, the planet with a ring around it? The texture is pleasant, also.

Go quinoa! Enjoy!

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Remembering 911

Let us never forget....

Enough With Organic Hype

Hi my favorite readers! There has been so much hype lately about the pros and cons of eating organic food that I thought it would be wise to provide a first-hand account.

Some claim that the foods "cost too much". It is true that organically grown foods can cost a few dollars more to buy than the nonorganic versions. However, what is the standard of measurement? What are you basing the cost on? What are you comparing it to? What does "too much" mean, anyways? "Too much" compared to what? 

You can buy organically grown produce at your local farmer's markets. The cost is extremely comparable to the nonorganic versions of the same foods found at your local supermarket. Understand that your supermarket - to matter what type of food is sells - has to pay for its shipping, storage, worker salaries, and building overhead and a plethora of other retail-oriented costs. All these expenses are reflected in higher food prices. Take that into consideration. This means that even the cheapest or organic foods can cost higher when purchased at a commercial supermarket.

NOTE: There is something "fishy" about a large supermarket chain getting into organic foods. How do we really know these foods are grown this way? Do we really know the types of fertilizers used? That entire field just does not settle correctly with me. I do not trust big supermarket chains, I don't care how "consumer friendly" they claim to be. Profit is their bottom line, no matter how they try to get around it.

Is a better tasting food worth the so-called extra price? You bet it is. Organically grown food, most notably from farmer's markets, simply tastes better than nonorganic varieties. There is no way someone is going to convince me otherwise. I know this for a fact. Pick a carrot from you or your friend's garden, clean it up and taste it.  Now....peel that store bought, nonorganic carrot and taste it. The non-organic variety will be tasteless. There simply is no comparison.

Getting back to eating true organic foods is really tasting food as originally intended. There are no artificial pesticides, sweeteners, additives or other signs of processing found.

Get your organic items from farmer's markets, food co-ops, local organic gardens or grow your own   for the best deals around. It's easier than you think.

It is sad to hear and read about "experts" claiming that these foods cost too much as a way to justify whatever point they are trying to make. Who are these "experts" anyways? Check your sources.

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Tasty & Fiberful French Toast

Hi my favorite readers! Who does not enjoy some delicious French toast every now and then? Did you know that you can add some pizzazz by having some wholegrain fiber? The whole grain not only adds some extra texture, but tastes good. How do you do this, you ask? I'm glad you asked...

Here's one of my newest recipes. It's quick, cheap and easy. Enjoy! I call it....

Oatilicious French Toast

serves 2

You will need:

2 aluminum pie pans

1 mixing utensil

1 frying pan

1 spatula

4-6 pieces of your favorite bread

1-2 eggs, depending upon your taste

cinnamon

¼ cup lowfat or fat-free milk, dairy or soy

¼ cup oat bran

Place the milk, eggs and cinnamon in one pie pan. Beat thoroughly. For extra taste, add in some nutmeg.

Place the oat bran in the other pie pan.

Heat the skillet until a drop of water starts bouncing. Add a little oil, if needed. You don't need the oil if you are using a nonstick skillet.

Dip the bread into the milk mixture.

Then, dip the bread slice into the oat bran. Turn and coat other side of bread.

Place bread into skillet and cook until lightly browned. Flip over when needed.

Remove and serve with fresh fruit, syrup, jam or any other favorite topping.

Leftovers can be kept in fridge for a couple of days.

This recipe is particularly delicious with pumpernickel bread. Experiment with your favorites!

Find interesting and tasty? Kindly share....

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Healthy, Low-Cal Snow Cones

Hi, my favorite readers! With so much heat around lately, it's always nice to hear about ways to stay cool. That includes drinking cold beverages. Here's a nice, cheap and easy one to enjoy...

You need a food process, chopper or blender for this...

Place a couple handfuls of ice cubes into the pitcher or container.

Blend, or mix, until the ice turns into thin pieces...like snow.

Remove shaved ice into scoop into a serving cup.

Squeeze either a fresh lemon or orange over the ice.

Viola! A tasty relief to the hot, dog days of summer...Plus, it's fantastic for weight management. Very, very low calories...who doesn't like that?

For variety, try any number of your favorite 100% fruit juices such as pineapple and/or apple. Pureed fruits, complete with juice, offer another alternative. Use your imagination and go for it!

Enjoy! Find interesting? Kindly share...

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Making Your Own Energy Bars

It's great to have a high-protein snack or drink to replenish your body after a good workout. With so many energy bars available on the marketplace anymore, it can be confusing about what to buy. Plus, have you read the ingredients on these bars? There is a way for you to take control over what you put into your body while getting away from eating those commercially manufactured bars. Make your own energy bars. It's quicker and easier than you may think.

By making your own energy bars you know exactly what goes into the end product. Homemade versions contain no additives, flavorings, artificial sweeteners or harmful preservatives. Since all recipes contain some sort of fat, as a binding agent, you can adjust which type you use to satisfy your personal taste and health needs. Making your own also allows you to determine how large a portion you want.

Here's a recipe I adapted from a local television station to suit my tastes. You can also adjust ingredients to suit your taste buds.

You will need:

9x13” baking pan

medium saucepan

medium mixing bowl

cookie sheet

large mixing bowl

Dry Ingredients:

2 cups oats

½ cup sliced almonds

½ cup crushed walnuts

¼ cup dried cranberries

¼ cup raisins

¼ cup chopped dates

¼ cup dried apricots, chopped

Wet Ingredients:

¼ cup honey

¼ maple syrup

¼ cup barley malt syrup

1 cup peanut or almond butter, creamy variety

2 T canola or sunflower oil

Preheat oven to 350.

Evenly spread oats and nuts onto ungreased cookie sheet.

Place in oven and bake for 10 minutes, until lightly brown.

Combine wet ingredients in medium saucepan.

Cook over low to medium heat until blended, about 10 minutes.

Stir continuously.

Combine wet and dry ingredients in a large mixing bowl. Toss until dry mixture is thoroughly coated with wet mixture.

Place mixture into 9x13” baking dish. Firmly press into place until the entire pan is filled.

Refrigerate for 2 hours, or until mixture is firm.

Cut into your desired serving sizes.

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Need Quick Energy?

Instead of taking a swig of those highly-caffeinated "energy" drinks, running to your doctor for a prescription or popping one of those over-the-counter "high energy" pills, here's a natural solution for getting more energy...


Eat some broccoli. We all know that broccoli is now labeled as a superfood since it is so high in a wide variety of nutrients. Well, I know it as being a natural medicine for increasing my energy level.

For years, whenever I feel "too pooped to participate", I simply steam up a batch of broccoli and enjoy it. No sauces, cheeses, butter or coating of any kind. Just plain and simple broccoli at its finest. I have found that the organic variety is tastier than mass-manufactured form, but has the same energy effect. 

So, the next time you feel run down and so tired you cannot function properly, try this natural and nutritious solution.


Good luck and enjoy!


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