Jennifer's Kitchen

Chilean Porotos Granados

2012-01-23T07:00:00.006-05:00

Its Ben quiet chili hear the passed few daze. (We've been studying the quirky tendencies of the English language. It can be really interesting at times!)

Comfort Food

When we come in from the bitter cold with red nose and frozen toes, we want something warm and comforting … but still healthy. Soup is the epitome of comfort food and can be very wholesome and nourishing as well.

While looking through my soup recipes, I came across this classic soup from the country of Chile - Porotos Granados. This Chilean dish is traditionally made from all fresh ingredients – fresh cranberry beans, fresh corn, fresh tomatoes, and fresh squash, which are all indigenous to Chile and available in abundance in the late summer, early autumn months.

Since I didn’t have fresh cranberry beans on hand … or fresh corn or fresh tomatoes, now that you mention it … I guess my rendition can’t technically be called traditional Chilean Porotos Granados. (I did use squash from my garden; does that count?)

It still tasted fabulous!! I hope you enjoy!

Chilean Porotos Granados

Porotos Granados is a typical autumn dish in Chile when cranberry beans and squash are fresh. It is usually served with a side salad made from tomatoes, fresh onions, and cilantro.

1 medium onion, diced

2 tablespoons olive oil

2 cloves garlic, minced

1 1/2 cup diced tomatoes (canned or fresh)

1 teaspoon dried oregano

1 teaspoon onion powder or granulated onion

1/2 teaspoon dried basil or 1/2 tablespoon chopped fresh basil

1/2 teaspoon cumin

1/4 teaspoon paprika

1 medium butternut squash, peeled and diced (about 3 cups)

3 cups water

2 cups cooked cranberry beans, red beans, or pinto beans

1 1/2 cups corn kernels

1 teaspoon salt, or to taste

1. In a large soup pan, sauté onion in oil over medium heat until they begin to look translucent.

2. Add garlic and sauté for 1 additional minute.

3. Stir in tomatoes and seasonings and continue cooking for another 5 to 10 minutes, stirring often.

4. Meanwhile, peel squash. Remove seeds and cut into 1-inch cubes (approximately).

5. Stir in cubed squash, water, and beans. Bring to boil, then reduce heat, and simmer, uncovered, for 30 minutes or until squash is very soft and has begun to fall apart.

6. Add corn and salt to taste. Cook until heated through.

Serve hot.

Weight Loss Tip: Including soup in your daily fare may help you be satisfied with fewer calories. In a study published in the Physiology & Behavior, people consumed fewer calories on days they ate soup than on days when they didn't eat soup.

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Kale Recipe

2012-01-16T07:00:00.041-05:00

We had our first real snow here on Friday. The lettuce and beets are tucked in their cozy beds, but this kale loves the cold!

Frosty weather does wondrous things to those ruffled green leaves. Cold winter temps give kale a sweeter taste and more tender texture.

Super Food

This queen of greens is packed with loads of health-benefitting nutrients, such as vitamin K, vitamin C, calcium, iron, and fiber. Kale has also been shown to have the ability to protect against cancer and lower cholesterol.

Eat Healthy

Not only is kale a super nutritious veggie, but it is extremely versatile as well. Kale can be chopped and added to soups, shredded and used in dips, sautéed with other vegetables, or steamed and served with a creamy sauce.

One of our favorite ways to eat kale is sautéed with onions, carrots, and garlic.

Sautéed Kale

Kale, the queen of greens, is packed with loads of health-benefitting nutrients, such as vitamin K, vitamin C, calcium, iron, and fiber.

A delicious way to enjoy greens from jenniferskitchen.com.

1 medium onion, diced
1 medium carrot, shredded
1 tablespoon olive oil
2 - 3 cloves garlic, minced
15 medium kale or leaves (about 6 ?? cups, chopped)
2 teaspoons onion powder or granulated onion
1 teaspoon dried basil
1/2 teaspoon garlic powder or granulated garlic
1/2 teaspoon dried parsley
1/2 teaspoon dried oregano
1/4 teaspoon dried dill weed
3/4 teaspoon salt – or to taste
3 tablespoons water
lemon juice – to taste

1. In a very large pot, sauté onions and carrots in oil over medium heat for 2 minutes, stirring often.

2. Add garlic and greens and mix well. Continue sautéing for an additional 2 to 3 minutes, stirring often to prevent greens from sticking to bottom of pan.

3. Add seasonings and water, cover, and continue cooking. Stir greens often to prevent them from sticking.

The greens will usually release enough of their own juices to prevent scorching, but if they get too dry, add a few tablespoons of water. Don’t add too much water or it will take away from the flavor of the greens.

4. Cook for about 10 to 20 or until greens are very tender. The cooking time will depend on the age and tenderness of the greens.

5. Season with lemon juice to taste and serve.

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Best Foods for Weight Loss

2012-01-09T07:00:00.053-05:00

Psychology Today had an article back in August called "Fighting Fat with Food". The article reported on a study that tried to determine which foods are most commonly connected with weight loss and which seem to promote weight gain.

I probably don’t need to tell you which foods were found to be fattening. The very predictable list goes like this: (worst foods first)

1. Potato chips

2. French fries
3. Sugar-sweetened beverages (soda and fruit juices)
4. Unprocessed red meats
5. Processed meats
6. Sweets and desserts
7. Refined grains

However, you may be surprised at one of the foods that was in the top five for weight loss.

The study (which included more that 120,000 people over a 20-year period) showed that a moderate consumption of nuts - yes, high-calorie nuts - can actually help with weight loss.

Aren’t Nuts Fattening?

Although nuts have a high dietary-fat content, this fat is largely monounsaturated and polyunsaturated – the good kinds of fat.

In addition, the fats found in nuts stimulate the production of a chemical in the body, called cholecystokinin. This is a natural chemical that gives a satiety signal to the brain and promotes an extended sense of satisfaction after eating these fats, thus reducing cravings and causing you to eat less throughout the day.

Fantastic Fiber

An excellent source of fiber, a handful of nuts every day can be an effectual part of a weight loss program. Studies show that fiber not only helps to burn fat, but it also suppresses the appetite.

The Skinny Nut

A moderate consumption of nuts increases the body’s metabolic rate, making weight loss easier. In fact, some studies show that nuts can raise the metabolic rate by more than 10 percent.

Researchers also say that glucose and insulin levels are more stable for those who include nuts in their diet. This is beneficial for weight loss, as large insulin swings tend to promote fat storage.

Nut Nutrition

Because nuts are rich sources of vitamins, minerals, and dietary fiber, with absolutely no cholesterol, a moderate consumption can lower your risk of heart disease, Alzheimer's disease, diabetes, and cancer.

Studies have shown that eating raw nuts, especially almonds, can reduce your cholesterol level, even when your diet is high in fat. The mono-unsaturated fat and the linoleic acid found in almonds, walnuts, and other nuts help to increase HDL concentration (the “good” cholesterol) and reduce LDL (the "bad" cholesterol).

Nuts are also a good source of vitamin E – an important antioxidant - , zinc, biotin, and magnesium. And they contain thiamin and riboflavin, which are essential for healthy nerves. Nuts and seeds are good sources of iron as well, offering 2 to 5 mg of iron per 1/4 cup of nuts.

Nutty Notes

* Nuts are best eaten raw, as many of the nutrients are destroyed in the roasting process.

* Nuts can easily become rancid and should be kept in the refrigerator or freezer.

* Though they are good sources of many essential nutrients, nuts should also be eaten in moderation, since they are a concentrated food.

* Peanuts are actually a legume and not a nut.

* Almonds are especially high in calcium.

More Nuts

Want to include more of these healthful jewels in your diet?

Try some delicious Cranberry Apple Crisp or a Tropical Smoothie for breakfast or simply sprinkle some nuts over your morning cereal.

Savory Walnut Balls make a great lunch or dinner.

Macaroni Salad and Cream of Potato Soup are probably the last places you'd expect to find nuts, but I've used blended cashews to replace other fattening ingredients so you can have a rich and creamy dish without adding inches to your waistline.

And then for dessert enjoy Creamy Coconut Pie or Grandma's Christmas Bars - mmmm - luscious desserts that you don't have to feel quite so guilty about!

Want to learn more about fat-fighting foods? Subscribe to the New Measure Weight Loss Program where you'll find lots of slimming recipes (like this delicious ice cream) and many more secrets for easy weight loss.

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How to Make Your New Year's Resolutions Last

2012-01-02T07:00:00.007-05:00

2012 New Year’s Resolutions

Every year when January 1 presents itself many Americans are thinking about New Year’s resolutions, and weight loss often tops the list.

However, many psychologists tell us that making New Year’s resolutions is an exercise in futility. We make them on January 1^st; we break them by January 31^st.

The result of these broken resolutions? Besides the obvious, failure to achieve self-imposed goals is often psychologically harmful because it creates a sense of despondency, weakens future resolve, and robs us of our sense of self control.

So should we not even bother with a New Year’s resolution?

What if somehow those easier-said-than-done resolutions could be transformed into fulfilled reality? Then we not only avoid the downward spiral of despondency and discouragement, but succeed in our goal, and we gain a satisfying sense of accomplishment – which can lead to further success in other areas of our lives.

Here are some proven tips for significantly increasing your chances of achieving success with your weight loss resolution this year.

1. Set specific and realistic goals.

Resolving to lose weight or to eat healthier is ambiguous and leaves too many openings for interpretation when you’re faced with a temptation. With too many variables, the brain naturally gravitates toward what is familiar … like that piece of chocolate cake.

Make your resolution crystal clear. Have specific goals that give you precise direction and make later choices easier.

2. Become educated.

One of the saddest things for me is to see someone putting all they have into trying to lose weight, but without success – not because they didn’t give it their best, but only because they were using an ineffective method.

On the other hand, it’s extremely gratifying for me to see the “ah-ha” moment when a client discovers they really can lose weight without a daily diet of lettuce and carrot sticks and without spending countless hours at the gym.

Knowledge is power.

3. Have a plan.

Despite what we may have learned in fairy tales, there’s nothing magical about the clock striking midnight. You won’t all of a sudden start losing weight when you wake up on January 1^st.

Setting a goal without a plan is merely wishful thinking. If you’d like to go on a trip, it isn’t enough to know where you’d like to go. You need to know how you’re going to get there. The same with weight loss.

4. Break your large goal down into many smaller, easy-to-measure goals.

In one study, those who divided their final goal into several smaller steps were more likely to achieve success than those who had just one large goal.

5. Decide ahead of time how you are going to keep yourself motivated.

Think beyond January 1^st. Personal trainers tell me that their gyms are bulging with resolution-makers on January 2^nd, but come February, reality has set in, and they’ve all gone back to their normal lifestyle.

Put strategies in place now for keeping your motivation levels high later.

6. Install accountability.

The journey is always a little more enjoyable with a traveling companion – and often more successful with one who will hold you accountable and cheer you on your way.

7. Create a skinny environment.

We live in an obesigenic society – which means that nearly everything around us is conducive to becoming overweight. Many of us underestimate how much our surroundings actually shape our behavior … and our belly.

Retailers well understand the psychology behind this concept. They know that if they put an attractive item within easy reach and make it simple to pay for, you’re much more likely to buy it. Use this same understanding of how the mind works to design your own environment - make the right behavior easy and the wrong choices hard.

For example, a stash of chocolate in every corner of the house makes resisting temptation a constant struggle. However, a pantry well stocked with the right ingredients for a quick and healthy meal greatly increases your chances of eating healthier.

Make your environment support your resolution.

8. Envision the results of your resolution.

Our emotions, attitude, and mindset have an enormous impact on our daily choices. Take advantage of this fact by enlisting your thoughts in the war against fat.

Create mental pictures of yourself healthy and thin. Imagine yourself making healthy choices. Indulge in those mind images often to keep your motivation levels high, increase your desire for a healthier lifestyle, and encourage right choices.

A New Year; A New Opportunity

Your body was designed to be healthy and thin. This year make your weight loss resolutions a reality.

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Fresh Potatoes for Christmas Day

2011-12-23T07:00:00.012-05:00

Fresh Potatoes for Christmas Day

There’s something very satisfying about being able to eat food from your garden when the weather outside is dreary and cold. And there’s nothing quite like freshly-harvested new potatoes for Christmas dinner.

How to Have Freshly-Dug Potatoes for Christmas

I’m not an expert gardener, so I’m not sure how to grow Christmas potatoes in other areas of the country, but in most of the growing zones 6 and 7 (Kentucky, Tennessee, southern Indiana, Virginia, West Virginia, southern Ohio, etc.), the process for planting a second crop of potatoes is much the same as with spring potatoes.

When to Plant Potatoes

The obvious obstacle to growing potatoes in autumn is cold and frost. While cool weather won’t hurt potatoes, a heavy frost will kill the plants and thus stop tuber growth.

The solution is to plant your second-crop potatoes early enough so that the tubers are formed before the plants are killed by the cold. I usually plant my seed potatoes in early August.

I also plant an early variety (like Yukon Gold or Caribe), since the early ones don’t take as much time to form tubers as late varieties do.

What about Frost?

When we get our first frost (usually early October, but sometimes late September) the foliage of the potato plants die, but the tubers stay nice and cozy underground until we’re ready to dig them.

We usually pile some old hay or straw or leaves on the potato beds to protect the ground from freezing until we’re ready to dig our potatoes. (Next year, that covering makes great compost!)

Good, Loose Soil

It’s important to grow winter-harvested potatoes in good, loose soil for a couple of reasons. The first is so you can easily dig them. This is especially important if you get a lot of rain or snow in early winter. Trying to lift potatoes out of muddy, heavy, clay soil in the freezing cold weather takes all the fun out of growing Christmas potatoes.

The second reason is to promote good drainage. One trouble with storing potatoes in the ground through the winter is that the wet soil can cause them to rot. We plant our potatoes on top of hilled-up soil to promote good drainage, and we usually don’t leave them in the ground past January. This method seems to work well for us.

Where to Get Second-Crop Potato Seed

You don’t need a special kind of seed potato to grow winter potatoes; you can use the same kind you would use for spring planting. (Just be sure you choose a variety that matures quickly.)

I’ve heard that seed suppliers store seed potatoes in a particular way so they can offer seed potatoes specially for growing second-crop potatoes. But my summers are so busy the last thing on my mind in the middle of the hot months is ordering seed potatoes. In addition, I’ve tried several suppliers for potato seed but haven’t found one that I’m completely happy with yet. (Any suggestions are welcome.)

So when I harvest potatoes in the summer and fall, I just set some aside for both spring and autumn planting the next year.

And come December, we are enjoying delicious Christmas potatoes. : )

Do you like to winter garden? What are your favorite vegetables to grow in the winter?

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I-Don't-Like-Vegetables-Recipe: Simple Sweet Potato Hash Browns

2011-12-19T08:00:00.012-05:00

The taste will surprise you. Especially if you don't normally like sweet potatoes.

Sweet Potato Hash Browns don't have a sweet taste like baked or boiled sweet potatoes, but instead they're rather savory like - well, like hash browns. Only with a twist. And they are sooooooo good!

And good for you! For just a few calories you get a load of nutrients ... manganese, Vitamin A, Vitamin B, fiber, and more. Sweet potatoes are one of the unsung heroes of weight loss.

Simple Sweet Potato Hash Browns

A savory way to enjoy sweet potatoes from jenniferskitchen.com.

2 medium sweet potatoes
2 tablespoons olive oil
1/2 teaspoon salt
1 teaspoon onion powder or granulated onion – optional
1/8 teaspoon garlic powder or granulated garlic – optional

1. Wash and peel sweet potatoes, then shred using the shredding blade of food processor.

(You could shred these by hand, but a food processor does the job in just seconds and makes this dish so quick and easy.)

2. Mix sweet potato shreds with about 1 tablespoon of the oil.

3. Heat remaining oil in a large non-stick skillet over high heat. Add sweet potatoes. Reduce heat to medium high and allow sweet potatoes to brown on bottom.

4. Flip with a spatula and brown on other side.

Season to taste. Serve hot.

Variation: Add some dried herbs like parsley or basil for more flavor.

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Cranberry Apple Crisp

2011-12-12T08:00:00.048-05:00

They're good for your heart.
They help prevent cancer.
They're rich in antioxidants.
They promote a healthy digestive tract.
They help treat urinary tract infections.
They have anti-inflammatory properties.
They even may protect the brain from neurological damage.

An amazing new drug? Nope. Just little cranberries.

These impressive berries are also high in fiber making them great for weight loss too.

Not Just for the Holidays!

The little berry with a big resume usually only makes a short appearance around Thanksgiving and Christmas; but that’s too bad because cranberries are great year round!

The good news is you can stock up on these health-promoting berries. Pick up a few extra bags next time you’re in the produce section and stash them in your freezer where they’ll keep for over a year - so you can have cranberry muffins, cranberry pancakes, cranberry salad, cranberry bread, cranberry relish, cranberry jam, and cranberry apple crisp all year long!

The Whole Fruit and Nothing but the Fruit

Research shows that isolated phytonutrients from cranberries do not offer the same health benefits as the phytonutrients taken as a complete, synergistic group.

What does this mean in practical, plain English?

It means forget the supplements, skip the juice, and no need for the extract. To get all the impressive health benefits of this superfood, you need to eat the whole berries. Since cranberries are quite tart, they’re best paired with a sweeter fruit (like apples) or baked in bread or muffins.

Eat Up!
Here’s a terrific cranberry recipe to help you get more of these fantastic little fruits in your diet.

Cranberry Apple Crisp

This colorful crisp not only tastes terrific, but it's full of fiber and other nutrients as well.
jenniferskitchen.com

TOPPING
1 1/2 cups regular rolled oats – see note #1
1/3 cup unbleached all-purpose white flour or whole wheat flour
1/4 cup raw sugar – optional, see note #2
1/2 teaspoon salt, scant
1/4 cup oil (I used coconut oil)
3 tablespoons honey
1/2 cup chopped walnuts, or other nut - optional

FILLING
1 cup cranberries, fresh or frozen
2 tablespoons cornstarch or arrowroot powder
2 tablespoon orange juice concentrate
2 tablespoons honey or 1/4 cup sugar
6 firm, sweet apples, such as Gala or Braeburn

1. Place oats, flour, sugar, salt, and oil in food processor (see note #3) and pulse until mixed.

2. Drizzle in honey and pulse several times until mixed. Mixture should be crumbly, but moist.

3. Add nuts and process just until mixed. Set aside.

4. Chop cranberries if desired. (This step is optional depending on if you want the cranberry flavor blended throughout the filling or just an occasional tart cranberry taste here and there.)

Stir together cranberries, juice concentrate, sweetener, and cornstarch in a large mixing bowl.

5. Wash apples. Peel if desired. Remove core and cut into thin slices. Add to mixing bowl. Mix well.

6. Transfer apple mixture to an oiled 8-inch x 8-inch or 1 1/2-quart baking dish. Evenly distribute topping mixture over apples.

7. Bake at 350°F for 20 minutes or until topping in nicely browned.

Serve warm or cold.

Notes:
1. Regular rolled oats work best in this recipe, but quick-cooking oats will work fine too.

2. If you’d like a less sweet crisp, eliminate or reduce the amount of sugar in the topping.

3. A food processor makes an easy job of mixing, but if you don’t have a food processor you can use a fork to mix the ingredients.

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How to Dry Apples

2011-12-05T07:30:00.022-05:00

Dried apples are a very healthy and low-fat treat. And drying them yourself is a fun fall activity!

We purchased several bushels of apples this year and decided we’d like to preserve some by drying.

How to Make Dried Apples

1. Wash apples. No need to peel them. Leaving on the peel adds a little flavor to the dried apples AND increases the fiber content making them good for weight loss.

2. Remove the core and cut into thin slices.
We cored and cut our apples using our apple peeler/slicer (without the peeling blade engaged). It's super fast and very easy to use. You can make a bunch of apple rings in just minutes!

Our apple peeler/slicer attaches to the edge of the counter, but you can get an apple peeler/slicer with a suction base to attach to the top of the counter if you don't have an edge to attach to.

If you don’t have an apple slicer, you can slice them with a knife.

3. Dip apples in a solution to prevent them from turning brown.

We dip ours in a mixture of lemon juice, pineapple juice, and water. (I like how the pineapple juice adds a bit of sweetness to counteract the sour taste of the lemon juice.) You can also use orange juice or a solution made from 2 tablespoons of ascorbic acid and 1 cup water.

4. Place them single layer on whatever you are going to use to dry them on.
We use a screen from a retired food dehydrator. You can use a new, clean window screen or an oven rack covered with cheesecloth. Or if you’re drying your apples in a food dehydrator, place them on the racks of the dehydrator.

Drying Apples using an Oven, a Food Dehydrator, a Wood Stove, or in the Sun

There are several ways to actually dry the apples. A dehydrator is probably the most common method, but since we think wood stove-dried apples are
best, we usually dry them over the woodstove (more on this below).

Drying Apples in a Food Dehydrator

This is a good method for dehydrating food. An electric food dehydrator is simple to use and energy efficient.

Drying Apples in an Oven

You can also dry apples in your oven if your oven can get the temperature down to 145 degrees Fahrenheit. (Some ovens will only go as low as 200 degrees.) You’ll need to keep the oven door open slightly to allow the moist air to escape. Positioning a fan by the door to keep air circulating is helpful too.

Drying Apples in the Sun

This is rather difficult because you need lots of sun, plenty of heat, and low humidity. Besides drying blueberries in the back window of my car once – which actually worked great! - I have no experience with this, so if you are thinking about sun drying you may want to do a little research first.

Drying Apples over a Wood Stove

Our favorite method for drying apples is over our wood stove because we love how the apples turn out crispier and whiter than apples dried in a food dehydrator. They also dry more quickly.

There are many ways to suspend the drying rack (I use the rack from my oven) over the stove.

You can place four tin cups (or other objects that won’t be damaged by heat) on the four corners of the stove and place your drying rack on top of them.

Or you can hang four strands of wire from four ceiling hooks and attach the wire to the drying rack.

Or, if you can keep your stove at a low temperature, you can place the racks directly on your wood stove.

We place our dehydrator screen on top of the rack.

If your wood stove has hot spots, be sure to rotate the rack or screen occasionally for even drying.

How Long Does It Take to Dry Apples?

The drying time will vary depending on which method you use, the moisture content of the apples, and how thick the apple slices are.

Drying apples in a food dehydrator takes between 12 and 24 hours.

Drying apples in the oven takes between 10 and 20 hours. The higher the heat, the quicker they will dry; but you’ll need to watch them closely and turn the slices often if your heat is higher than 145 degrees.

Drying apples over a wood stove takes about 8 to 14 hours.

How to Know When Dried Apples are Done

Your apples are sufficiently dried when they feel leathery and very dry … almost crisp, but not quite. If you like your dried apples to be crispy, you can dry them a little longer.

How to Store Your Dried Apples

Allow apples to cool completely. Place your dried apple slices in a plastic Ziploc bag, seal well, and store in a cool, dry place.

How Long Will Dried Apples Keep?

If sealed well and stored in a cool, dry place, dried apples should keep for about 6 months. For longer storage, keep in the freezer.

How Many Dried Apples Will I Get From Fresh Apples?

The yield varies considerably depending upon the moisture content of the apples. Different varieties of apples have different moisture levels. That said, you should get somewhere around 2 cups of dried apples for every 5 pounds of fresh.

Which Apple Varieties Work Best for Drying?

Gala apples work great for dehydrating, as do Fujis. I also like dried Golden Delicious apples. Have you tried a variety that you especially like dried?

Enjoy!

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Sweet Potato Black Bean Chili

2011-11-28T08:00:00.031-05:00

I receive numerous emails asking, “How can I lose weight if I don’t like vegetables?”

While I’ve incorporated many sneaky tricks into my weight loss program for the die-hard vegetable hater, I’ve found that, for the average person, the most common reason for not liking vegetables is the method of preparation. I mean, seriously … who would want to eat mushy-textured, gray-colored, bland-tasting food?

Sometimes, simply preparing a vegetable in a different way can turn a disgusting vegetable into one that isn’t so bad after all.

For example, if you hate sweet potatoes – perhaps because you’ve been traumatized by grade-school memories of syrupy sweet, marshmallow-topped, mushy cafeteria sweet potatoes - maybe you’d like this nutritious vegetable served in a more savory way.

Sweet Potato and Black Bean Chili

Nutrient-rich sweet potatoes add gorgeous color and full, rich flavor to this hearty and healthy chili. This chili is very mild - add some heat if you'd like a spicier chili.

2 medium sweet potatoes, peeled and diced small
2 medium onions, diced
2 tablespoons olive oil
4 cloves garlic, minced
1 cup water or vegetable broth
3 cups (one 28-ounce can) crushed tomatoes
1 1/2 cups (one 15-ounce can) can diced tomatoes
1 tablespoon dried basil
1 tablespoon dried oregano
1 tablespoon dried parsley
2 teaspoons cumin
2 teaspoons onion powder or granulated onion
1 teaspoon paprika
1 teaspoon garlic powder or granulated garlic
1 tablespoon honey
1 tablespoon lemon juice
1 1/2 cups (one 15-ounce can) black beans, drained
1 1/2 teaspoons salt, or to taste – see note

OPTIONAL TOPPINGS
sour cream
chopped cilantro
diced green onions

1. Peel and dice sweet potatoes and onions.
In a soup pan, sauté onion and sweet potato in oil over medium heat until onions begin to look translucent.

2. Add garlic and sauté for 1 additional minute.

3. Add remaining ingredients, except black beans and salt.

4. Cover, and bring to boil. Reduce heat and simmer for 30 to 40 minutes or until sweet potato pieces are soft.

5. Add beans and season with salt to taste. (Note: If your black beans contain salt, you may want to reduce the amount of salt in the recipe.)

Cook until thoroughly heated.

Serve hot with corn chips or corn bread and sour cream.

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Someone to Thank

2011-11-21T14:23:00.003-05:00

God gave you a gift of 86,400 seconds today. Have you used one to say "thank you?" ~William A. Ward

It’s Thanksgiving week and, while I want to have a grateful heart every day, this time of the year is a special reminder that I have much to be thankful for.

And the one thing that I am most thankful for is that I have Someone to thank – the Giver of everything good.

O Lord my God, I will give thanks unto thee for ever. Psalm 30:12

Homemade, High-Fiber, Sugar-Free Strawberry Applesauce

2011-11-17T18:17:00.030-05:00

Applesauce wouldn’t exactly be what I would call a high-fiber food. In fact, most applesauce that you can buy has very little fiber at all. But fiber is an important ingredient for weight loss …

So how to make high-fiber applesauce?

High-Fiber Sugar-Free Strawberry Applesauce Recipe

9 medium apples

For applesauce, nothing beats Cortland apples (in my opinion). They have such a great flavor! A combination of apple varieties is also a yummy option. Be sure to use a sweet and flavorful apple so you don’t have to use sugar to sweeten the sauce.

6 to 10 strawberries, fresh or frozen

The amount depends on whether you want your applesauce to have a strong strawberry flavor or just a subtle one.

1/3 cup water or apple juice

1. Wash apples. No need to remove peel!

2. Place water or juice in a large, heavy bottomed pot and begin heating.

3. Cut apples into large pieces and place in pan.

4. Cover and bring to boil over medium high heat. Stir often! Watch closely so that apples don’t scorch. You can add more liquid if you’d like, but the more liquid you add, the less flavor the applesauce will have.

5. Cook until apples are soft.

The amount of time will depend on what kind of apples you have. Cortlands can take as little as 5 minutes, but other varieties can take up to 30 minutes.

6. Remove lid and allow to cool slightly.

7. Scoop some of the warm apple mixture into blender jar, filling the jar only one-third to one-half full. (Do not fill more than halfway, as it can be dangerous to blend hot foods if the blender is too full. Be sure to follow the instructions below to avoid burns while blending hot foods.)

8. Add as many strawberries as you’d like.

IMPORTANT NOTE ABOUT BLENDING HOT FOOD:

Blending hot food can be dangerous. Be sure to follow these instructions to prevent burns. (Read this post for more info about blending hot liquids.)

9. Place lid on blender and remove center piece (feeder cap) of blender lid. Place a clean towel over the blender lid.

(Removing the center piece of the blender lid allows the steam from the hot applesauce to escape, thus preventing an “explosion” of food out of the top of the blender. And placing a towel over top prevents little splashes of applesauce from flying out and splattering all over your kitchen walls.)

Hold lid firmly in place, but be sure steam has a way of escape.

Begin at a low speed and gradually increase the speed, blending until very, very smooth. (This may take several minutes unless you have a powerful blender. If you have a Blendtec blender, press “4” and voila! In 50 seconds you have beautifully smooth sauce.)

The applesauce should be silky smooth and creamy with no visible pieces of skin.

10. Pour applesauce into a container. Repeat procedure with remaining apples and strawberries. Store in refrigerator.

For a delicious variation, add 4 or 5 red raspberries along with the strawberries.

How to Eat It

We love applesauce and nut butter on toast, hot or cold applesauce spooned over Almond Oat Waffles (from In Good Health Cookbook), and applesauce over granola.

How ‘bout them apples?

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Blending Hot Foods in a Blender

2011-11-17T18:00:00.013-05:00

A blender can be a useful tool in the kitchen and is great for making salad dressings, smoothies, homemade applesauce, healthy waffle batter, and much more.

However, it is important to understand that blending hot foods, such as soup or homemade applesauce, in a blender can be dangerous and can cause severe burns if certain precautions are not taken.

When hot food is inside your blender and you put a lid on top, it heats up the air above between the food and the blender lid, and causes pressure to build up in the blender jar. This pressure can actually cause the top to blow right off as hot food explodes out the top of the blender jar.

NEVER blend hot foods in a blender without following these safely instructions!

How to Blend Hot Foods Safely

1. Fill the blender jar only one-third to one-half full. Filling the jar more than halfway can cause too much steam to build up and can blow the lid off the blender.

2. Remove center piece (feeder cap) of blender lid.

3. Place the blender lid (minus the feeder cap) securely on the blender.

4. Cover the blender lid with a clean kitchen towel. (I like to use one that is folded to be just slightly larger than the blender lid.)

The hot steam needs an easy escape route (through the feeder cap and then through and out the edges of the towel) once the blender is turned on so that pressure doesn’t build.

5. Hold the lid on securely and start blending on lowest speed. Gradually increase speed as needed.

Following these instructions can help prevent severe burns.

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A is for Apple

2011-11-03T19:19:00.015-04:00

We just bought several bushels of apples and have stored them away in our cellar for the winter. For the first few days after we brought them home our whole house smelled like apples! Mmmmm ….

We'll eat most of them fresh, but some will be transformed into delicious homemade applesauce.

Can an apple a day really keep the doctor away?

Well, if you ask researchers from the National Health and Nutrition Examination Survey and The Iowa Women’s Health Study, among others, they’ll probably tell you that it certainly can help.

Apple eaters seem to have a lower risk of death from heart disease, have a lower risk of diabetes, be less likely to have symptoms of metabolic syndrome (high blood pressure or a waist measurement of over 40 inches for men or 35 inches for women), and have less tooth decay compared to those who didn’t eat apples.

And apple a day can help keep your memory sharp. The skins of apples contain an antioxidant called quercetin which has been shown to be very effective at protecting brain cells from oxidative damage.

The Thin, Trim Apple

Eating apples has also been shown to make weight loss easier.

Apple Eats

Of course, eating them fresh is best … we LOVE crunching into a crisp apple slice spread with almond butter or peanut butter or walnut butter.

If you’re looking for other ideas, try Overnight Apple Oats. You can also find some great apple recipes like Apple Walnut Salad, Apple Oat Bake, and Sugar-Free Apple Crisp by subscribing to the New Measure Weight Loss Plan.

The Skinny on Resolutions

2011-01-03T14:33:00.007-05:00

Year after year, losing weight is among the top five New Year’s resolutions for the average American. And yet the vast majority of those resolutions go unfulfilled.

Why?

Counting calories, reducing portion sizes, restricting carbs, and even attempting a vigorous exercise program are often tactics that end in frustration.

Do you just need more willpower?

This may seem like the logical answer – and it may work for some – but, really, how long can you survive on lettuce salad and carrot curls? And have you ever checked to see how many sit ups you have to do to burn off a Snickers bar?!

A Better Way

Learning how your body works and what factors affect appetite and cravings is a smarter – and easier – way to lose those unwanted pounds.

The New Measure Online Weight Loss Program helps you be successful at weight loss by showing you how to cooperate with their body instead of constantly fighting against it.

Happy New Year!

Online Weight Loss Program

2010-02-15T18:41:00.017-05:00

For those who have been patiently waiting (thank you for your kind and encouraging emails), the New Measure Online Weight Loss program ~~will be available very soon~~ is now ready!

~~If you would like to receive a notification when it is ready, just send me an email and I will be sure to do so.~~

Check it out here!

Roasted Carrots

2009-04-06T17:40:00.011-04:00

I needed to make a side dish for a large get-together the other day, so I wanted something simple - something easy.

I decided on roasted carrots - another delicious dish for vegetable haters.

They were a hit! In fact, I overheard someone say, "I'll never make regular cooked carrots again!"

Roasted Carrots

Roasting carrots makes them oh, so sweet and delicious! This recipe fits perfectly in the New Measure Weight Loss Program.

9 - 10 medium carrots
1 – 2 tablespoons olive oil
1/2 teaspoon onion powder or granulated onion
1/2 teaspoon salt
dill - optional

1. Wash and peel carrots. Trim off ends. Cut carrots into 1/2- to 3/4-inch slices and place in a mixing bowl.

2. Add oil and mix until carrots are well-coated.

3. Sprinkle with seasonings and mix well.

4. Place carrots single layer on a large baking sheet. Bake at 425°F for 35 to 40 minutes or until carrots are tender and some edges are browned.
Sprinkle with dried or minced fresh dill if desired.

Weight Loss Tip: Low in calories and high fiber and other nutrients, carrots make a great weight loss food.

Breakfast of Champions

2009-04-03T10:45:00.011-04:00

Breakfast ... the most important meal of the day. Is this really true? Actually, yes it is, if you want to lose weight and keep it at a healthy level.
Why is breakfast so important for weight loss?

1. Research shows that those who are in the habit of skipping breakfast tend to consume more calories per day than those who are in the habit of eating a healthful breakfast.

2. A wholesome breakfast helps avert the desire to snack. Even healthful snacks are a hindrance to weight loss.

3. The calories taken at breakfast are burned during the day, but the calories consumed in the afternoon are more likely converted to fat.

4. Eating a good breakfast stimulates metabolism. The higher the metabolism, the more calories burned throughout the day.

5. Eating a good breakfast is in harmony with the body’s circadian rhythm. Working with your body instead of against it will make the weight come off quicker and easier.

Looking for some delicious breakfast ideas?

How about some Fresh Peach Pie for breakfast?

You can find some scrumptious waffle recipes (pictured above) in my cookbook, In Good Health. Top them with one of the fruit sauces in my cookbook or with Creamy Strawberry Dip. mmmmm

No time to cook? Overnight Apple Oats cooks itself!

Or you can whip up a smoothie.

Or even heat up leftovers from yesterday's dinner! Why not?!

Breakfast provides the energy that your body needs to function at it's best throughout the day - you'll think better, have more energy, and lose weight easier.

Eat Your Broccoli

2009-03-31T19:01:00.007-04:00

Researchers have found that broccoli – and other cruciferous vegetables such as kale and cabbage – can actually kill cancer cells. In fact, it seems that the naturally-occurring chemicals in these super foods can put the brakes on human breast cancer cells, prevent the reproduction of prostate cancer cells, and reduce the risk of other types of cancer as well.

One study done at Johns Hopkins University showed that this yummy food stimulates the body to produce its own antioxidant enzyme, which can help fend off tumors by protecting DNA from damage.

Pass the broccoli, please!

Cream of Potato Soup

2009-03-20T01:18:00.018-04:00

After several very warm days, 50 degrees this morning felt quite brisk. Some creamy potato soup sounded really good, so I whipped some up for lunch and am sharing the recipe with you. Hope you enjoy!

Cream of Potato Soup

A creamy soup without the fattening cream. Serve with a salad and bread for a very satisfying meal. This recipe fits perfectly in the New Measure Weight Loss Program.

2 stalks of celery

1 medium onion, diced
1 tablespoon olive oil
8 medium potatoes
4 cups water
2 tablespoons dried parsley
1 tablespoon onion powder or granulated onion
1/4 teaspoon garlic powder or granulated garlic
1/4 teaspoon dried basil
pinch dried sage
3/4 cup raw cashews
1 cup water, scant
2 teaspoons salt

1. In a large soup pot, sauté diced onions and celery in oil over medium-low heat until onions begin to look translucent.

2. Wash and peel potatoes. Dice into bite-size pieces and place in soup pan along with 4 cups of water.

Turn heat to high.

3. Add seasonings, cover, and bring to boil.
Reduce heat and simmer until potatoes are tender, but not mushy (about 10 to 15 minutes, depending on the size of the potato dices).

4. Meanwhile, place cashews, 1 cup of water, and salt in blender and blend until very smooth.

5. When potatoes are tender, stir in blender mixture, and cook until hot.

Serve hot.

Variations:

1. Potato Leek Soup: Sauté 1 sliced leek along with celery and onion.
2. Potato Garlic Soup: Add an additional three cloves of minced garlic to the sauté mixture in the last minute of sautéing.

"Do you have a kinder, more adaptable friend in the food world than soup? Who soothes you when you are ill? Who refuses to leave you when you are impoverished and stretches its resources to give a hearty sustenance and cheer? Who warms you in the winter and cools you in the summer? Yet who also is capable of doing honor to your richest table and impressing your most demanding guests? Soup does its loyal best, no matter what undignified conditions are imposed upon it. You don't catch steak hanging around when you're poor and sick, do you?" Judith Martin

Feathered Friends

2009-02-10T16:13:00.001-05:00

Being real bird-lovers, we've wanted to put a bird feeder up for a long time, but since the only windows that work well for bird-watching are two stories up (we have a walk out basement), and there are no trees around for the birds to find shelter in, we knew that it would be difficult to attract any little feathered friends.

But with Grandma here to enjoy watching birds with us, we decided we should give it a try. Just before the big ice storm that we had here in Kentucky, my son, Joshua, built a nice bird feeder that could be fastened to the outside of the house just under our dining room window. Joshua and Sarah filled it with seed and then attached lots of tree branches - cedar twigs with berries, beauty berry branches, and sumac - to the feeder, and then we all sat back and waited ... and waited ... and waited ....

Just as we thought - not a good place for a bird feeder. As we were trying to figure out other ways that we could attract birds, the weather man was predicting a big ice storm. Sure enough, the storm came ... and so did a sweet, little bird.

And he must have told all his friends, because now we have so many at the feeder that we sometimes can't count them all!

How to Cook Beans in a Slow Cooker (Crock-Pot)

2009-02-01T13:30:00.042-05:00

Fiesta Black Beans (from my cookbook)

Several people have emailed and asked how I cook beans, so I thought I would answer it here.

Dinner is Ready When You Are
The crock-pot is a super tool when it comes to cooking legumes. In fact, beans and slow cookers are best friends. There are no worries about burning food or precise timing. And the food can even cook while you are sleeping or while you're away from home. Just turn it on and forget about it!

If you like walking in the door and finding dinner ready and waiting for you, you'll love the convenience of using a crock-pot.

Great Slow-Cooked Bean Recipes

Slow-cooked beans come in handy for making

Hummus

Luscious Lentils

Low-Fat Guacamole

Savory Bean and Kale Soup

and some of the delicious recipes from the New Measure Weight Loss Program.

Slow Cooked Beans

1 pound dry beans
7 - 9 cups water

1. Sort through beans, removing stones and dirt.

2. Place beans in a large colander, and rinse very well under running water.

3. Transfer beans to slow cooker. Add water.

(The amount of water needed may vary. Some crock-pots lose a lot of water during cooking, and some do not. With just a little bit of experimenting, you'll know exactly how much water your cooker requires.

In fact, I never measure the water when I add it to the beans. I just pour it in to about an inch from the top of the cooker and they always cook up nicely.)

4. Turn slow cooker on high and cook for at least 5 hours or up to 12 hours. Cooking time depends on your slow cooker. All crock-pots cook differently.

Note: Many raw beans contain a toxin that is destroyed by boiling for at least ten minutes. If your slow cooker does not get hot enough to maintain beans at the boiling point for 10 minutes, the beans must be boiled prior to slow cooking to avoid poisoning.

5. Season beans with onion, garlic, and salt to taste, or try some of your favorite herbs to flavor beans.

Notes:

1. The cooked beans should be very, very tender before serving. If your beans are not soft after 8 hours of cooking, they may be too old or your slow cooker may not be working correctly.

2. This recipe is for a 5- to 6-quart crock-pot. If using a smaller slow cooker, reduce ingredient amounts and increase cooking time.

More Beans?
Interested in including more nutrient-packed beans in your diet? Check out this post.

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The I-Hate-Vegetables Way to Eat Vegetables

2009-01-29T09:00:00.018-05:00

I'm sure you have already heard a kazillion times you should eat more vegetables, because they help with weight loss, prevent this or that, blah, blah, blah... But if you don't like vegetables, what good do all those vitamins and stuff do?

There are over 100 sneaky, vegetable-hater tricks incorporated into the New Measure Weight Loss Program. (This rich, luscious, creamy pudding is made from vegetables, but you'd NEVER know it!!)

However, I’ve found that, for the average person, the most common reason for not liking vegetables is the method of preparation. I mean, seriously … who would want to eat mushy-textured, gray-colored, bland-tasting food?

Hooray for roasted veggies! Roasting brings out the natural sweetness of vegetables and gives them a delicious flavor. Even the most die-hard veggie-hater may find that they enjoy them prepared this way!

Some of my favorite veggies for roasting are sweet potatoes, onions, squash, carrots, and potatoes; but you can also roast zucchini, beets, cauliflower, parsnips, peppers, asparagus, and more!

How to Roast Vegetables

Roasting is an easy method of cooking. All you do is cut the vegetables into uniform pieces, toss with oil and seasonings, spread in a single layer on a baking sheet, and bake at 375°F to 425°F until they are browned on the edges and tender in the middle. Some vegetables need to be stirred once or twice during roasting. The time needed to roast the vegetables depends on the size of the cut and the kind of vegetable.

Roasted Vegetables

2 medium carrots, peeled and cut into 1/2-inch pieces
2 medium potatoes, cut into 1-inch pieces
1 stalk celery, strings removed, cut into 1-inch pieces
1 medium onion, cut into 1-inch pieces
1 tablespoon dried parsley
1 teaspoon onion powder or granulated onion
1 teaspoon salt, or to taste
1/4 teaspoon celery salt
1/4 teaspoon dried basil
1/4 teaspoon garlic powder
1/4 teaspoon dried sage
2 tablespoons olive oil

1. Preheat oven to 375°F.

2. Combine vegetables in large bowl.

3. Add seasonings and mix well. Drizzle with oil and toss well to coat.

4. Arrange mixture single layer on shallow baking pan. Be sure to not crowd the vegetables or they won't brown nicely.

5. Bake at 375°F for 35 to 45 minutes or until lightly browned and tender.

Serve hot.

National Popcorn Day

2009-01-19T10:00:00.003-05:00

Looking to add more whole grains into your diet? Popcorn is a fun way to do so.

This yummy, whole-grain food is very low in calories - only 30-55 calories in one cup - and high in fiber, making it a super weight-loss food.

In fact, you can eat several cups of unbuttered popcorn and still consume less calories than you would if you ate just one small candy bar. But what good does it do for a food to be low in calories if it tastes like styrofoam?

Airpopped, unbuttered popcorn can leave a bit to be desired.

So, here's the secret to low-fat popcorn that tastes great:

Fat-Free Popcorn

1/3 cup unpopped popcorn (11 cups popped)
olive oil cooking spray (such as PAM)
salt to taste

1. Pop popcorn in an air popper.

2. Distribute popped corn in an even layer onto two large, dry baking sheets.

3. Generously spray popped corn with olive oil cooking spray.

4. Immediately sprinkle with salt. (Use a generous amount of salt as some salt will fall off the popcorn.)

5. Bake at 275°F for 10 to 11 minutes. Watch closely as popcorn can burn quickly.

Remove from oven and allow to cool on baking sheet. Popcorn will get crisp as it cools.

How Sweet it Is!

2009-01-14T08:45:00.015-05:00

Even though I’m technically not a southern girl (I grew up in the North) and never even touched a sweet potato until I was 26, when I need a good, filling meal but I don’t have time to cook, one of my favorite meals is sweet potatoes, pinto beans, and greens.

Sweet potatoes can almost always be found on the table at Thanksgiving dinner, but this super food is so delicious, nutritious, and easy to prepare, there’s no reason not to enjoy it throughout the fall and winter months when it is available.

Boiled sweet potatoes are ok, but I prefer them baked. Besides being an easier, faster, and more nutritious method, I think that they taste better this way.

Never baked one of these jewels? Here's how:

Baked Sweet Potatoes

sweet potatoes (however many you would like)

1. Wash sweet potatoes well and pierce skins with a knife or fork. Place potatoes on oven rack in oven.

2. Bake at 350°F until sweet potatoes are very tender on the inside (about 1 hour). Time will vary depending on the size and age of potato.

Serve hot, warm, or cold.

That’s it! Actual hands-on time to make enough for the entire family is about 5 minutes. So fast, so simple!

And so yummy!!! It’s like being able to eat dessert for lunch!

Sweet Potatoes and Weight Loss

Sweet potatoes are a fabulous weight loss food as they are low in calories, high in fiber, and are a good source of vitamins A and C. And of course, they contain no cholesterol.

My Favorite

It's unfortunate that most grocery stores only carry one or two of the 400 varieties of sweet potatoes grown. These beauties come in a wide range of flavors and colors (from white to yellow to purple and more). My personal favorite is “Nancy Hall” – an old time sweet potato that has a yellow skin and a pale flesh and is very sweet when baked. I’m looking forward to growing some in my garden this year.

Misnomer

Sometimes sweet potatoes are mistakenly called “yams”, but true yams are native to Africa, are more starchy and less sweet than sweet potatoes, and are not even related to the sweet potato that we find in grocery stores and gardens in the U.S.

More

Looking for another delicious way to enjoy this super food? Try some of these fabulous Sweet Potato Fries!

Ring out the Old, Ring in the New

2009-01-06T10:00:00.042-05:00

January is a strange month. I've heard it called the month of empty pockets. Maybe that's why this month is the designated host of so many funny holidays. Did you know that January is National Be-On-Purpose Month? Yep. Go figure.

But that's not all. This otherwise dismal month is also the emcee for:

National Soup Month
International Creativity Month
National Oatmeal Month
Thyroid Awareness Month
National Get Organized Month
National Glaucoma Awareness Month
Family Fit Month
Birth Defect Prevention Month
Resolve to Eat Breakfast Month
January 1 - 7 is National Lose Weight Feel Great Week
January 19th is National Popcorn Day
January 20 - 26 is Healthy Weight Week
January 22nd is Rid the World of Fad Diets Day
January 24 is National Laugh Day

And today ... (drumroll please) .... is National Bean Day

Let's celebrate!

Extremely high in fiber and many other beneficial nutrients, beans are a fabulous weight-loss food!

A World of Taste

The legume family, which includes beans, peas, lentils, and peanuts, has been used by cultures around the world for ages. The legume’s history as a significant food source for nourishing populations worldwide demonstrates its adaptability and versatility. From the minestrone soup and pasta e fagioli of Italy, the cassoulets of France, the beans with tortillas of Mexico, the soybean foods of Asia, the hummus and lentil dishes of the Middle East, and the black beans and rice of South America, beans play a significant role in many traditional dishes.

And for good reason.

Most legumes are a good source of iron, calcium, folate and other B vitamins, protein, and fiber. Their remarkable nutrition profile also makes them one of the most potent foods for fighting disease.

In addition to helping with weight loss, legumes are effective in lowering cholesterol, preventing and treating diabetes, and curing constipation. Certain phytochemicals in beans have been found to reduce the risk of cancer. Black beans are especially beneficial to the reproductive system and help with problems related to menopause.

Tips for including beans in your diet

Legumes can be used in soups, stews, casseroles, burritos, tostadas, blended and seasoned for dips and spreads, or added to salads.

For a quick, tasty meal, try tossing chickpeas or kidney beans with whole-grain couscous or cooked rice. Add some steamed vegetables. Season with olive oil, lemon juice, and herbs.

While a warm pot of cooked beans can be a comforting meal, be aware that it is not safe to eat raw or undercooked legumes. This is applicable to all mature beans but does not include immature legumes such as green beans and green peas.

Here are some delicious recipes for including more beans in your diet:

Butternut Pinto Stew
Hummus
Red Lentil Soup
Garbanzo Sandwich Spread
Savory Bean and Kale Soup
Garbanzo Salad
Brown Rice and Veggie Salad
White Bean Guacamole
Luscious Lentils

Good Things Come in Pears

2008-12-30T17:06:00.003-05:00

Even though cold weather isn’t my cup of tea, I do enjoy the delicious fruit available this time of year. There’s just something about a crisp apple, a fragrant orange, or a sweet, juicy pear that makes the frost on the ground a little more bearable.

Pears are a fabulous fruit for good health and weight loss, as they are an excellent source of fiber and antioxidants and contain absolutely no sodium, no cholesterol, and no saturated fat!

Studies show that eating an abundance of fruit helps protect against cancer, macular degeneration, and heart disease, and can help lower blood pressure and cholesterol.

Treat your tastebuds to a sweet, juicy pear for breakfast tomorrow and get an extra boost in your weight loss efforts.

Grandma's Christmas Bars

2008-12-23T15:52:00.014-05:00

I've been enjoying looking through all the recipes that Grandma has collected through the years. Here's a Christmas bar recipe that I found on a 1952 newspaper clipping. I've made a few adjustments and noted them below. They were yummy! :)

Crispy Rice and Almond Bars

1/2 cup corn syrup - I used honey
1/2 cup peanut butter - I used almond butter
1/4 teaspoon salt
1 teaspoon vanilla
1/3 cup sliced or chopped almonds (roasted taste best in this recipe)
1/3 cup shredded coconut - I used unsweetened coconut
2 cups crispy rice cereal
1/3 cup chocolate chips - I used carob chips

1. Place honey in a medium to large saucepan. Bring to a light boil over high heat.

2. When honey comes to a boil, stir in almond butter.

3. Remove from heat and stir in salt and vanilla.
Note: I used unsalted almond butter in this recipe. If your almond butter is salted, you may want to cut the salt amount in half.

4. Stir in remaining ingredients in order listed.

5. Press mixture into an oiled 8” x 8” pan.

Chill before cutting into bars.
Note: If you need to follow a gluten-free diet, be sure your crispy rice cereal is specifically labeled gluten-free.

Happy Holidays!

Grandma's Recipes

2008-12-19T08:51:00.016-05:00

When my grandpa passed, there were many things to deal with, one of which was going through my grandparent’s house full of stuff. While I wasn’t as involved in this task as much as other family members were, the little that I did do proved to be an emotional process. Some of the items that I uncovered brought back sweet memories, some produced a few tears, and some were just plain interesting.

When I opened one of Grandma's large kitchen drawers, I found it packed hundreds of newspaper clippings and small scraps of paper. Upon a closer look, I discovered most of them were recipes. I brought them home and have been sorting through them over the past week.

Among the piles of recipes for Buckeyes (why so many, I don't know), was a cookie recipe written on the back of her mother's application for a driver's license, a newspaper article promoting cake as a good way to cut food expenses, and the grand national winning recipes for the 1952 Pillsbury Baking Contest.

There were also lots and lots of recipes for doughnuts - something you don't see much of anymore (the recipes that is, not the doughnuts) - and probably thirty recipes for frosting. She must have given up on finding a good frosting recipe because for as long as I can remember she bought Betty Crocker canned frosting.

My very mild mannered grandma also had a recipe for Ocean Spray Cranberry Apple Bread from Yankee Magazine, on which she had written, "Tried, even though they didn't list flour. Had to eat with a spoon. I'm writing to Yankee Magazine about this!!! I couldn't believe one could make bread without flour but thought perhaps it was something New Englanders liked."

She must have written them, because underneath that recipe was a postcard written personally to Grandma from Yankee Magazine with their apologies for the omission of flour from the bread recipe. Under that was another recipe - the new and corrected one - with 1 1/2 cups flour. I laughed when I saw the notes written all over the new recipe. "Tried again the right way! Success!!" and then a long list of dates on which she made the recipe again and again. After each date she wrote a comment on how it turned out - all positive, of course.

My favorite finds were the very used and worn recipes handed down from her mother. These recipes must be at least 70 years old.

Going through the old, browned and brittle newspaper clippings, I found an article on how to make rugs from old blankets, an advertisement for an indoor clothes dryer that offered "sunshine indoors", a full page about a 1947 "modern automatic gas refrigerator" that boasted "No Moving Parts!" and promised to bring you food storage convenience, and several ads for Fletcher Castoria - "the laxative made especially for infants and children".

And I've never seen so many advertisements for baking soda. I wonder why.

Tucked under the recipe for Fried Dandelion Blossoms were several Christmas cookie recipes. I think I may try a couple over the weekend. If they turn out good, I'll be sure to share them with you!

Treasuring the Moments

2008-12-10T16:37:00.009-05:00

Sorry for the absence lately.

My grandfather passed away 2 1/2 weeks ago, and I brought my dear grandmother home to live with me. Alzheimer's disease has cruelly stolen away many of her memories and normal mental functions. It's painful to helplessly watch the confusion and frustration that she deals with every day, not to mention the sad look in her eyes when she asks where her husband is.

While some forgetfulness is a normal part of life, Alzheimer’s Disease, a degenerative brain disorder that attacks the nerve cells of the brain cortex and some surrounding areas, causes such a decline in cognitive abilities that the individual is eventually unable carry out basic daily activities, such as dressing, eating, and going to the bathroom without assistance.

Although the exact cause of this condition is not known for certain, there is some evidence that the same lifestyle factors that help prevent diabetes and heart disease can also prevent mental decline. Researchers believe that a healthful diet, plenty of outdoor physical exercise, and avoiding tobacco and alcohol may reduce the risk of developing Alzheimer’s disease.

No two people experience this disease in the same way, so there is no "set" rule for how to care for someone with Alzheimers, but it is usually quite challenging and can often be overwhelming. Though the same questions may be repeated over and over, each new day may bring a new set of emotions to deal with.

Despite the demands and many unknowns, I'm treasuring the moments with her and hoping I can give back some of the love that she has shared with me throughout the years.

Luscious Lentils

2008-11-21T14:41:00.010-05:00

I've been incredibly busy lately wrapping up all the loose ends so we can make the online weight loss program available. When someone suggested several years ago that I offer my weight loss classes online, I had no idea how much this involved. But, it's almost done!

With so much to do, I needed to make something to eat that wouldn't take much time - and yet we wanted something warm and hearty. It's freezin' outside!

Luscious Lentils

1 stalk celery
1 small to medium onion
1/4 bell pepper – optional
2 tablespoons olive oil
6 cups water
1 pound (about 2 3/4 cups) uncooked lentils
2 tablespoons dried parsley
1 tablespoon onion powder or granulated onion
1 tablespoon dried basil
1 teaspoon dried oregano
1/4 teaspoon garlic powder or granulated garlic
3 1/2 cups (one 28-ounce can) tomato puree
1 1/4 teaspoons salt – or to taste

1. In a soup pan, sauté celery, onion, and pepper in oil over medium heat until onions begin to look translucent.

2. Sort lentils and rinse well by placing in a colander and running water over them.

3. Add water, lentils, and seasonings (except salt) to soup pan. Turn heat to high, cover pan, and bring to boil.
Reduce heat and simmer for 45 minutes or until lentils are tender.

4. Stir in tomato puree and cook, covered, for an additional 20 to 30 minutes.

5. Season with salt to taste.

Serve hot.

Notes:

Before using, dry legumes, such as lentils, should be spread out on a clean surface to look for and remove any rocks, dirt, or other debris.

Luscious Lentils make a great packed lunch in a thermos.

I've never cooked these in a slow cooker, but I have re-heated them in one and it worked beautifully.

Soups On

2008-11-10T12:49:00.015-05:00

“There is nothing like a plate or a bowl of hot soup, it's wisp of aromatic steam making the nostrils quiver with anticipation, to dispel the depressing effects of a grueling day at the office or the shop, rain or snow in the streets, or bad news in the papers.” Louis P. De Gouy, The Soup Book (1949)

I couldn't agree more.

The nights are turning colder here in the rolling hills of Kentucky. A nice, hot bowl of soup is just what the weather man ordered.

Minestrone

This flavorful Italian soup is chock full of vegetables and nutrition and is hearty enough to be a meal in itself ... and it's just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

2 tablespoons olive oil
1/2 medium onion or 1 small onion, diced
2 stalks celery, diced
4 medium carrots, thinly sliced or diced
1 1/2 cups diced kale or 1 cup diced or shredded cabbage
2 cloves garlic, minced
4 cups water
1 teaspoon onion powder or granulated onion
1 teaspoon dried basil
1/2 teaspoon dried oregano
7 cups (two 28-ounce cans) diced tomatoes
5 ounces uncooked pasta, such as elbows or ziti (about 1 cup)
1 small zucchini, diced – optional
1 1/2 cups (15-ounce can) kidney beans, drained
1/2 teaspoon salt – or to taste

1. In a large pot, over medium heat sauté onion, celery, and carrots in oil.

2. When onions just begin to turn translucent, stir in kale or cabbage and garlic.

3. Add water, seasonings, and tomatoes.

Cover, turn heat to high, and bring to boil. Reduce heat and simmer for about 20 minutes or until carrots are just barely tender.

4. Remove lid, increase heat, and stir in pasta and diced zucchini.
Continue cooking at a low boil for 15 minutes or until pasta is tender, stirring occasionally to prevent pasta from sticking to bottom of pot. (Different types of pasta require different cooking times, so be sure to test for doneness.)

5. When pasta is done, stir in beans and add salt to taste.

Serve hot.

Notes: The amount of salt needed will depend on how much salt is already in the tomatoes and beans.

Time saving tip: Prepare and pre-measure remaining ingredients while sautéing vegetables.

The Old Hickory

2008-11-04T09:11:00.010-05:00

Slipping on our rubber boots and grabbing a couple of optimistically-sized bowls, Sarah and I hiked down the driveway , across the side yard, and into the woods this evening to where a towering Hickory has claimed residence for many more years than we have lived here.

Brushing aside the blanket of leaves we found quite a few tan-colored nuts nestled in their half-shell cradle ... but even more empty shells telling us that some little creature has been here before us.

We filled our bowls until I got chilly and decided it was time to go in. Despite the patience required to crack them, I really enjoy thse little treats.

The New Comfort Food

2008-10-23T16:30:00.021-04:00

Traditional lasagna calls for pasta, tomato sauce, meat, and ricotta cheese ... and is pretty high in fat. But this lasagna is anything but traditional.

And that's one of the great things about lasagna...it's a dish that's quite amiable toward change. It's flexibility is the reason we see probably hundreds of variations of this traditional Italian dish.

Creamy Potato Lasagna

This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

4 - 5 cups peeled and diced potatoes
2 3/4 cups water – divided
3/4 teaspoon salt
6 cups very hot water
9 uncooked Tinkyada lasagna noodles (Using other types of noodles might work with this recipe, but I don't know since I haven't tried it.)
1 large onion, diced
4 tablespoons olive oil – divided
2/3 cup raw cashews
12 ounces silken tofu
1 tablespoon onion powder or granulated onion
1 1/8 teaspoons salt
2 teaspoons nutritional yeast flakes
1/2 teaspoon granulated garlic or garlic powder

GARNISH
paprika
parsley

1. Place diced potatoes, 1 cup of water, and 3/4 teaspoon salt into a medium-large pan and bring to boil. Reduce heat and cook at a low boil until potatoes are very tender.

2. Meanwhile, place very hot water and uncooked pasta in a large, flat dish to soften noodles. Set aside.

3. Sauté onion in 2 tablespoons of oil in a small pan over medium heat until onions begin to turn translucent.

4. Place cashews and remaining 1 1/2 cups water in blender and blend until mixture is very smooth with no grit. Add tofu, remaining 2 tablespoons oil, and seasonings and blend until smooth.

5. Pour one cup of blender mixture into the bottom of an oiled 9” x 13” baking dish.

6. When potatoes are tender, remove from heat, and add 2/3 cup of blender mixture. (Do not drain potatoes.)
Mash potatoes with a potato masher or an electric mixer. Add a small amount of water if necessary to achieve a very soft mash potato consistency.

7. Stir approximately 1/4 cup of sautéed onion into mashed potatoes.
Stir remaining onions into remaining sauce in blender. (Do not blend).

8. Place 3 drained lasagna noodles into baking dish over the sauce. Spread half of potato mixture evenly over noodles.
Place 3 more noodles over potatoes and then spread remaining mashed potatoes over noodles.
Place remaining 3 noodles over potatoes. Pour blender mixture over noodles taking care to cover noodles completely.

9. Cover and bake at 350°F for 30 minutes.
Remove from oven and let stand for 5 minutes before cutting.

Note: Soaking the pasta in water and covering the dish tightly before putting it in the oven are both essential steps for the noodles to be properly cooked.

I've been doing a little experimenting with this dish, thanks to some suggestions that Cynthia left in the comments section. We love it! (I made the adjustments in the recipe as of 11-19-08.) Hope you like it too!

Baked Fries

2008-10-15T09:06:00.008-04:00

If given a choice of what to have for lunch, nine out of ten times my family will unanimously choose "Baked Fries!"

And that's ok with me. Potatoes are an exceptionally nutritious, low calorie, high-fiber food.

But Aren't Potatoes Fattening?

Absolutely not!

Yes, potatoes are high in carbohydrates, but the carbs in potatoes are unrefined, complex carbohydrates, not the refined carbs that cause health problems. Complex carbohydrates are essential for good health. They are the main fuel source for each and every cell in your body.

Satisfy Your Appetite

Starchy vegetables, like potatoes, while low in calories and fat, are very appetite-satisfying. In one experiment, 38 separate foods were fed to subjects and a rating of their level of satisfaction (a satiety index) was determined every 15 minutes for 2 hours after the meals. The highest satisfaction level was produced by potatoes - seven times higher than the lowest index (for croissants) and 5 times more satisfying than a Mars candy bar and twice as satisfying as beef or cheese.

Spud Nutrition

White potatoes are 10% protein with all of the essential amino acids provided.

Potatoes are very high in vitamin C and B vitamins, including vitamin B6 which is essential in maintaining the nervous system and for the production of serotonin.

They are also a source of calcium and iron.

Potatoes are also an excellent source of potassium (1 medium baked - 844 mg. 21% DV), which has been found to reduce high blood pressure and the risk of stroke.

How to Make a Potato Fattening

Potatoes are not fattening at all. It is, of course, what we do to potatoes that makes them diet crashers.

For example, it we take that wonderfully healthful potato and allow McDonalds to get a hold of it, the 0 grams of fat in a potato increases to 22 grams of fat and the 100 calories to 450 calories.

Quite a change.

French Fries and Weight Loss

But you don't have to give up French Fries just because you want to lose weight or eat healthier. You can make fabulous fries at home by baking them instead of frying them and still keep the good nutrition profile of the original potato.

They are easy to make and really yummy too!

If you are looking for a delicious recipe for baked fries, be sure to check out my cookbook or subscribe to my online weight loss program - newmeasureweightloss.com.

Simple Pasta with Tomatoes

2008-10-06T12:57:00.007-04:00

Fall is here. The chilly breeze is making the leaves of the Sweetgum trees blush. The persimmons are taking on a dark autumn orange. And the tomatoes are getting tired. But before the frost nips their little leaves and we no longer get to savor these fresh, juicy jewels, I wanted to make one more dish of Simple Pasta with Tomatoes ... and share this easy recipe with you.

Serve this luscious, low-calorie dish with a salad and some crusty bread and enjoy the yummy compliments passed around the table to you.

Simple Pasta with Tomatoes

12 ounces uncooked pasta - I use Tinkyada rice pasta
2 tablespoons olive oil
1 large onion, diced or cut into slivers
3 cups fresh diced tomatoes or cherry tomato halves
1/2 cup black olive halves – optional
2 cloves garlic, minced or sliced very thin
2 tablespoons onion powder or granulated onion
1 tablespoon dried parsley
1 tablespoon dried basil
1/4 teaspoon dried oregano
1/4 teaspoon garlic powder or granulated garlic
1/4 teaspoon dried dill weed
1 1/2 teaspoons salt – or to taste

1. Cook pasta according to package directions.

2. Meanwhile, in a large pan, sauté onions in oil over medium heat until they are translucent.

3. Meanwhile, cut tomatoes and olives. Set aside.

4. When onions are translucent, add garlic and sauté for an additional minute.
Remove from heat and add seasonings, tomatoes, and olives.

5. Toss together tomato mixture and hot, drained pasta. Adjust seasonings to taste. Serve.

Weight Loss Class in Campbellsville, Kentucky

2008-09-23T14:47:00.018-04:00

Does losing weight seem like an uphill climb? It doesn't need to be.

Come and enjoy a fun and informative weight-loss class that I will be teaching at the Taylor County Public Library in Campbellsville, KY October 13th through the 17th.

The class is free and open to the public.

In addition to learning simple and effective weight loss methods and little-known secrets to slimming down, you'll get to sample recipes that I demonstrate for you!

Just email me if you would like to register or if you would like more information.

I'd love to see you there!

Low-Fat Guacamole

2008-09-18T15:06:00.022-04:00

The right amount and the right type of fat are very important to the body. They play a role in the manufacture and regulation of hormones, help with weight loss, enhance our immune system, help promote healthy brain function, reduce cholesterol, reduce cancer risk, play a role in stabilizing blood sugar, and help to prevent diabetes. Fats are also important in transporting other nutrients, such as vitamins A, D, E, and K—the “fat-soluble vitamins.”

Avocados (the main ingredient in guacamole) are full of these healthy fats.

But I like guacamole so much that I could eat a entire bowl at one sitting. That's a lot of calories and fat! :)

This recipe is a low-fat version of guacamole that uses white beans to stretch the fat content (not to mention the dollars since avocados are sometimes quite expensive) and add lots of slimming fiber to the dip.

White Bean Guacamole

This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

1 1/2 cups (15-ounce can) cooked navy or great northern beans, rinsed and drained
1 clove garlic, minced
1 teaspoon onion powder
1/2 teaspoon salt or to taste
pinch oregano
pinch sweet paprika
1 ripe avocado
2 tablespoons lime or lemon juice
1/4 cup diced red onion

GARNISH
3 tablespoons finely chopped fresh coriander or parsley
diced tomatoes

1. Drain beans well and place in food processor along with garlic and seasonings. Process until smooth.

2. Peel avocado and remove pit. Add avocado and lime or lemon juice to beans. Process until smooth.

3. Stir in diced onion. Add salt to taste.

4. Transfer to a serving bowl and top with coriander or parsley. Serve with tortillas or baked tortilla chips.

Note: This dip is mild; if you like guac with a kick, add more garlic and onion.

Packed Lunch Tip:

Sandwiches are a pretty common lunch food for those who don't have a gluten sensitivity; but, while gluten-free bread is one option for a gluten-free packed lunch, many find that they enjoy expanding their mid-day meal repertoire beyond the traditional tiffin.

This low-fat guacamole is great for brown-baggin'. Just add some cut veggies and baked chips and you have a quick, easy, and nutritious gluten-free lunch!

How to Peel an Avocado

2008-09-18T14:06:00.003-04:00

Avocados, or alligator pears as they are sometimes called, are a nutritious, delicious food that can be used in many recipes.

Check for ripeness by applying gentle pressure to the outside. If it yields slightly, then it is ready. If it feels hard, it needs a bit more time. If it is soft, it is probably overripe.

How to prepare an avocado:

1. Using a large knife, cut through the avocado lengthwise around the pit.

2. Twist avocado to separate the two halves.

3. Using the knife, firmly tap the pit with enough force so that the knife just barely wedges into the pit. Twist the knife and the avocado pit should pull out of the avocado.

4. Now you can either scoop the flesh of the avocado out of the skin with a spoon or cut the fruit into wedges and peel the skin off each wedge. (Discard skin.)

Quick and Easy Lunch

2008-09-11T09:58:00.025-04:00

We have cucumbers from the garden coming out of our ears. We planted a new (to us) variety this year, called Lemon Cucumbers, which seem to be the cucurbit equivalent of cherry tomatoes in that they produce smaller-than-normal fruit in abundance. Nonetheless, they are so tender and tasty that we have yet to tire of them, despite their prolific nature.

Fall is definitely in the air, but we still have had a few hot days scattered here and there. The last thing I want to do is heat up the kitchen, dispelling the crisp, cool, autumn air that made its way in through the open windows during the night.

This main dish salad seems perfect for these last-of-the-garden-produce days. It's a no-cook, light, simple, and easy lunch. If you are really hungry, add a hummus sandwich and you have a healthy, filling meal in no time.

Middle Eastern Cucumber Salad

2 tablespoons lemon juice
2 tablespoons olive oil
2 teaspoons dried dill weed
1 teaspoon onion powder or granulated onion
1/2 teaspoon salt - or to taste
1/4 cup minced fresh parsley or 1 tablespoon dried
4 medium cucumber, diced
1 1/2 cups (one 15-ounce can) cooked garbanzo beans
3 green onions, sliced thin or 2 tablespoons diced red onions
1 cup olives halves

OPTIONAL ADDITIONS
2 tomatoes, diced
1/2 cup crumbled, extra-firm tofu

1. Whisk together lemon juice, oil, dill, onion powder and salt in a in large mixing bowl.

2. Add parsley, cucumber, garbanzos, onions, and olives.

Chill before serving.

Add diced tomato and/or crumbled tofu immediately before serving.

Packed Lunch Tip: This salad packs well. Just be sure to pack the tomatoes separately and add them right before eating.

Weight Loss Tip: Both cucumbers and garbanzo beans are low in calories and yet high in vitamins, minerals, and fiber, which means that they you will fill up without filling you out.

In addition, the olives in this salad provide a healthful kind of fat that triggers your body to produce a chemical called cholecystokinin. This natural chemical sends a satiety signal to your brain which promotes an extended sense of satisfaction after eating even a small amount of food - quite helpful when trying to lose weight.

Cadillac News Readers

2008-09-08T15:43:00.008-04:00

A special thanks to the Cadillac News for featuring my cookbook in their weekly story column.

A note to readers: I noticed that the recipe for Fiesta Black Beans featured in the column had a few typos in it. If you are interested in trying this recipe, be sure to email me so I can get the correct recipe to you.

Have a happy day :)

Macaroni Salad That Isn't Fattening

2008-09-05T11:21:00.018-04:00

"Mmmmm! You hit the nail on the head with this one."

So said my 19-year old.

I guess he liked it.

I have been trying to develop a tasty macaroni salad that didn't spell high-fat disaster for weight loss. I think this is it. Let me know what you think.

Creamy Macaroni Salad that Won't Ruin Your Diet

This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

12 ounces uncooked pasta * see note
1/4 medium red onion or green onion, diced
3/4 cup raw cashews
1/3 cup lemon juice
3/4 cup water
1 tablespoons raw sugar
1 13-ounce package silken tofu
1 1/2 to 2 teaspoons granulated onion or onion powder
1/2 teaspoon granulated garlic or garlic powder
1/4 teaspoon celery salt
1 3/4 teaspoons salt
1 tablespoon olive oil
2 tablespoons honey
1 stalk celery, diced
1/2 cup (one 2.25-ounce can) sliced black olives – optional
1 tablespoon dried parsley – optional

1. Cook pasta according to package directions.

2. Meanwhile, if using red onion, place diced onions in a small bowl of cold water and set aside. If using green onion, proceed to step 3.

3. Place cashews, lemon juice, water, and sugar in blender and blend until very smooth. This may take several minutes if you do not have a powerful blender.

4. Add next seven ingredients to blender and blend until smooth. Set aside.

5. Drain water off onions.

Mix together well-drained pasta, green or red onions, celery, olives, and enough dressing for desired creaminess. (See note below.)

Sprinkle with parsley if desired. Cover and chill before serving.

Variations:

1. Add some finely diced cucumbers when adding celery.

2. Top with sliced tomatoes.

3. Sprinkle with dill or paprika before serving.

Notes:

1. I use Tinkyada Rice Pasta. If you are trying to lose weight, this is a great option. It's higher in fiber than regular pasta and yet doesn't have that yucky cardboard taste that typical whole grain pasta has.

2. Add as much dressing as you like depending on your taste and the type of pasta used. (Some varieties of pasta absorb dressing more than others.)

Any leftover dressing can be used as a healthful topping for potatoes, steamed broccoli, or other vegetables.

Spud Love

2008-09-01T08:52:00.011-04:00

One Potato, Blue Potato...

We harvested some beautiful blue potatoes from our garden the other day.

Because of the continual tater-knocking by high-protein diets, many people are surprised to discover that potatoes are a great weight loss food. Potatoes are exceptionally nutritious, low in calories, high in fiber, and not the least bit fattening. And they are also quite filling and satisfying.

Yes, potatoes are high in carbohydrates, but the carbs in potatoes are unrefined, complex carbohydrates. Complex carbohydrates are essential for good health. In fact, they are the main fuel source for each and every cell in your body.

So don't couch the potato!

Potato Nutrition

Potatoes are a good source of vitamin B6 which is essential in maintaining the nervous system and for the production of serotonin.

Potatoes are also a good source of iron, magnesium, manganese, phosphorous, vitamin C, and lots of phytonutrients.

And white potatoes are 10% protein with all of the essential amino acids provided.

Diet Crashers

The problem comes in when we take this fabulous food and fry it or add fattening toppings.

Look at how easily things can change:

1 (5 oz.) potato --- 130 calories & 0 grams of fat.

w/ 2 tablespoons butter --- 335 calories & 22 grams of fat

w/ 2 tablespoons butter & 3 tablespoons sour cream --- 425 calories & 31 grams of fat

5 oz. French Fries --- 450 calories & 22 grams of fat

5 oz. potato chips --- 750 calories & 35 grams of fat (and sometimes more)

YIKES!

So do you have to eat your potato plain and dry?

Ugh, no.

I have lots of delicious sauces in my cookbook and in my online weight loss program that make great potato toppers - so you can love your spud and eat it too!

Fresh Peach Pie for Breakfast

2008-08-26T11:24:00.014-04:00

My daughter says that, of all fruit, "peaches are the best" and she never gets tired of them - despite the fact that we buy them by the bushel. :)

I can't say that peaches are my favorite - blueberries easily take that place - but I do think that I could eat this delicious pie every day.

Sugar-Free Peach Breakfast Pie

This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

1 baked pie crust - I used a double batch of my gluten-free Almond Crust because this pie tastes best with a THICK crust.
1/4 cup orange juice concentrate
3/4 cup white grape juice concentrate
3 tablespoons cornstarch or arrowroot powder
3/4 cup cold water
4 - 5 medium fresh peaches, peeled see Time-Saving Tip below
2 - 3 fresh strawberries, sliced
1/4 cup fresh blueberries

1. Place juice concentrates in a medium saucepan and begin heating.

2. Whisk cornstarch into water and stir into warm juice. Bring to boil stirring often. See Time-Saving Tip below.

When mixture comes to a full boil, remove from heat.

3. Pour approximately half of this mixture over cooled crust.

4. Peel peaches and slice into thin slices. Arrange slices on top of juice mixture in pie crust.

Pour remaining juice mixture from pan over peaches.

5. Arrange sliced strawberries and blueberries in center of pie.

Place in refrigerator to cool for at least 2 hours before serving.

Time-Saving Tip: To save time, I place a pan of water on the stove to heat before I begin this recipe and then peel the peaches (see method here) while the juice mixture is coming to a boil.

Weight Loss Tip: This luscious pie fits nicely in my weight loss plan. It is full of fresh fruit and contains no sugar or even honey. In addition, the crust is high in fiber and contains very little refined flour.

How to Peel Peaches

2008-08-26T11:00:00.006-04:00

Peeling a peach with a knife or a peeler can be messy and time consuming. Fortunately, there is an easier way.

How to Peel Peaches

1. Bring a medium-large pan of water to boil. (To peel 5 peaches, I use 5 cups of water.)

2. Wash peaches thoroughly.

3. When the water comes to a boil, gently place peaches in the pan. (I use a slotted spoon for this.)

4. Leave the peaches in the boiling water for 30 to 45 seconds, making sure that they are completely submersed in the water. (If a peach is sticking out of the water, rather than adding more water and slowing the process, simply turn the peach over half way through the boiling time.)

5. With a slotted spoon, remove the peaches and place in a colander or in a bowl of very cold water.

6. Immediately rinse the peaches with very cold water to halt the cooking process. (If this step is skipped, the peaches may be mushy.

7. Gently cut into the peel of the peach with a knife or pinch the skin between your fingernails to tear the skin. (I think that it works best to cut into the skin at the end or the top of the peach, but do whatever works for you.)

8. Now the skin should slide right off.

Berry, Berry Good

2008-08-20T12:37:00.004-04:00

We stopped at Jackson's Orchard (a beautiful orchard located near Bowling Green, KY) yesterday and picked up a couple of half-bushel boxes of peaches (and a luscious cantalope). The car smelled soooo good on the way home!

We needed some more peaches because I wanted to make my Peach Breakfast Pie one more time before I posted the recipe.

I decided to add a few berries to the pie to give it more flavor and color. Besides being delicious, berries provide several important nutrients, especially vitamin C, minerals, fiber, and disease-fighting phytonutrients.

And berries are a great weight loss food! One cup of whole fresh berries offers lots of fiber and a slender 70 calories. mmmm...

Just Peachy!

2008-08-17T19:04:00.019-04:00

Peach season is here!

I've been working on a peach breakfast pie recipe and we've been having fun taste-testing. :) When it's done, I'll be sure to share it with you.

Peaches are a good source of B vitamins, folic acid, vitamin C, fiber, and potassium. They even offer a small amount of calcium and zinc.

Peaches are also a good way to increase your intake of beta carotene which helps prevent damage from free radicals, promotes bone growth, and helps to maintain healthy hair and skin.

How can you tell if a peach is ripe?

A ripe peach is so sweet and delicious, but one that’s not quite ripe can be disappointing. To check for ripeness, look for a creamy to gold undertone in color and feel for a slight softness. The amount of red on a peach does not necessarily indicate ripeness; it varies with the variety. You can also try taking a sniff - a good fragrance also indicates ripeness.

Consider checking out your local farmer's market or a nearby orchard for the sweetest and most flavorful peaches.

The Sweet Taste of Summer

2008-08-14T17:57:00.014-04:00

Smoothies are a cold, sweet treat for those hot summer days and a yummy alternative to fattening ice cream.

You can always find a bag of frozen bananas in our freezer so we can whip up one or two (or three or four) of these frosty treats at a moment's notice. Frozen mango dices can be found in the freezer section of your grocery store.

This cool and refreshing recipe is a good source of vitamin C, calcium, and fiber and can quell just about any ice cream craving you're experiencing.

Tropical Smoothie

This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

1/4 cup canned coconut milk
1/4 cup almond or soy milk
1/2 cup diced pineapple
1/2 cup frozen mango chunks
2 frozen bananas
1 tablespoon honey or raw sugar – optional

1. Place all ingredients in blender in order listed.

2. Blend until smooth, but do not over blend or mixture will lose its “frostiness” and get too thin.

Serve immediately.

How to Freeze Bananas

2008-08-14T17:43:00.008-04:00

Smoothie season is here - the time of year when my freezer is often stocked with frozen bananas.

The first time I tried to freeze bananas I wasn't exactly sure how to do it, so I just put the whole banana in the freezer - peel and all.

That was a mistake.

I thought I would save you the "figuring out" and share with you a better way to freeze bananas so you don't have to freeze your fingers off trying to get a brown, slimy peel off a half-frozen, mushy banana.

Frozen Bananas (for Smoothies)

very ripe bananas
freezer bags

1. Peel the bananas. Be sure they are very ripe or they will taste starchy and not very sweet in your smoothie.

2. Break or cut each banana into four or five pieces and place in a freezer bag. Seal and place bag in freezer for at least 12 hours (sometimes longer depending on your freezer).

I always keep a bag or two in the freezer. We think that they're the essential ingredient for sweet, frosty smoothies.

Chill-Out

2008-08-08T13:02:00.011-04:00

Looking for that perfect summertime picnic dish?

Whether you are off to a family reunion, a picnic, or a summer party, this dish will fit right in. The hearty flavor of the rice nicely compliments the crisp veggies in this tangy summertime main-dish salad.

Brown Rice and Veggie Main-Dish Salad

2 cups cooked brown rice, cooled - see note below
1/4 cup water
1 stalk celery, diced
1 medium carrot, peeled and coarsely shredded or finely diced
1 small zucchini, diced small
3 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon onion powder or granulated onion
1 teaspoon dried parsley
1/2 teaspoon dried basil
1/4 teaspoon garlic powder or granulated garlic
1/4 teaspoon celery salt
1/8 teaspoon dried sage
1/8 teaspoon dried dill weed
1 teaspoon salt
5 green onions, diced
3/4 cup (half of a 15-ounce can) kidney beans, rinsed and drained
1 medium tomato, diced

1. Bring 1/4 cup water to boil in a small saucepan. Stir in celery, zucchini, and carrots. Cover and cook for 1 minute.
Remove from heat and transfer to a colander. Rinse with cold water or plunge into an ice bath to stop cooking process. Drain vegetables well. Set aside.

2. In a large mixing bowl, whisk together lemon juice, oil, and seasonings.

3. Add cooked vegetables, diced green onions, and rice. Mix well.

4. Stir in beans.

5. Gently stir in diced tomato.

Serve on a bed of spinach or lettuce leaves if desired.

Serves two as a main dish or four as a side dish.

Variation: Substitute garbanzo beans for kidney beans.

Weight Loss Tip:

This flavorful main dish salad is quite filling and loaded with fiber and other nutrients making it a great dish for weight loss.

Perfect Brown Rice

To prepare perfect brown rice that is fluffy everytime, try this method:

Distribute 2 cups uncooked brown rice evenly in a thin layer on a large, dry baking sheet. Bake in oven at 300 for 25 to 30 minutes or until lightly browned. (This step can be done ahead of time.)

When rice is browned, bring 3 7/8 cup of water to boil in a large, covered pot. Add rice, cover, and return to full boil.

Reduce heat, simmer for 20 to 30 minutes or until all water is absorbed.

Remove lid and fluff with a fork.

Summer Express

2008-08-04T13:37:00.012-04:00

Too hot to cook?

Looking for a yummy summertime picnic salad?

Want something fast?

This simple summer salad is a delicious way to employ those beautiful garden tomatoes available at farmer's markets (or from your garden) this time of year.

Fresh Tomato Salad

1/4 cup lemon juice
1 teaspoon dried minced onion
1/2 teaspoon dried basil
1/2 teaspoon dried parsley
1/2 teaspoon salt – or to taste
1 tablespoon olive oil
1/2 teaspoon honey
3 large garden-fresh ripe tomatoes

1. Whisk together all ingredients except tomatoes in a large mixing bowl.

2. Dice tomatoes into large pieces and add to bowl. Mix gently.
Serve.

Variations: Add some fresh minced parsley, fresh minced garlic, or sliced black olives for extra flavor.

C is for Creaking (bones that is)

2008-07-28T17:21:00.018-04:00

Osteoarthritis - a type of arthritis that is characterized by a breakdown and eventual loss of cartilage in the joints - is one of the most common ailments of the joints. Recent studies show that those with high dietary intakes of vitamin C and a high consumption of fruit were less likely to develop bone abnormalities associated with osteoarthritis.

Where do we get this vitamin and which fruits offer the highest levels?

Well, we usually think of oranges when we think of vitamin C, but did you know that a serving of kiwifruit has almost twice the C of an orange? In fact, many nutritional studies proclaim these emerald gems to be the "most nutrient dense of all major fruits".

How do you eat this fuzzy little fruit?

The easiest way to get at the juicy green inside is to cut the kiwi in half and spoon out the flesh with a spoon. That is if you don't want to eat the skin. Did you know that the skin of kiwifruit is edible? Yep. Fuzz and all. If you want to triple your fiber intake, simply wash the skin (I scrub it with a vegetable brush or a clean scouring pad [used only for food, of course] because I don't like the fuzz) and munch!

Weight Loss Tip:
Although kiwifruit are hefty on nutrition, they are very slim on calories. They are also an excellent source of fiber (even without the skin) which, among many other benefits, helps you to feel full longer and hampers the absorption of fat in your digestive tract.

Omega-3's

2008-07-21T09:16:00.015-04:00

I had a great time last week in Battle Creek, MI teaching a weight loss class there and getting to know all those who attended.

Thanks so much to everyone who helped with the food and all the other details to make the class a success.

Before I head for home, I am taking a little trip farther north to Cadillac, MI where the weather doesn't seem to be as warm as it was in Battle Creek.
Pasta salad and other summertime dishes lose their appeal when you are searching through your travel bag for an extra long-sleeve shirt that you hope you remembered to bring despite the 93 degree temperatures when you were packing.

These warm Savory Walnut Balls are a bit more inviting with the chilly air coming in through the windows.

In the weight loss class, I talked just briefly about the importance of getting enough omega-3 fatty acids in the diet. Omega-3 fatty acids are an essential nutrient that play a crucial role in brain development. They are also beneficial in preventing certain diseases such as heart disease, cancer, and arthritis.

Fish oil is one source of these fats; however, fish are usually contaminated with environmental chemicals like methylmercury, dioxins, and PCBs, known to be harmful to an unborn infant's developing brain and nervous system and damaging to the central nervous system of children, causing learning disabilities, decreased attention span, and decreased memory. Adults can experience headaches, fatigue, and lack of concentration among other symptoms after exposure to these chemicals.

Furthermore, fish contain no fiber and are high in acidic animal proteins that accelerate calcium loss contributing to osteoporosis and kidney stones. Many types of fish are also high in saturated fat and cholesterol. In fact, studies show that most fish causes a rise in blood cholesterol levels similar to the rise caused by beef and pork. In addition, some types of fish increase the risk of developing type-2 diabetes.

Safer and more healthful sources of omega-3 fatty acids include walnuts, flax seeds, green leafy vegetables, pumpkin seeds, sunflower seeds, avocados, olives, almonds, and other unrefined foods.

This savory main dish is made with walnuts which are a very good source of omega-3 fatty acids.

Savory Walnut Balls

1 medium onion, finely diced
1 celery stalk, finely diced
1 tablespoon olive oil
1 garlic clove, minced or 1/4 teaspoon granulated garlic
1 tablespoon dried parsley
3/4 teaspoon dried basil
1/4 teaspoon dried sage, scant
1/8 teaspoon celery salt
1 teaspoon salt
1 cup walnuts, coarsely ground
1 cup quick-cooking oats or 1 1/2 cooked brown rice
2/3 cup whole-grain bread crumbs (about 1 slice of bread) Use gluten-free bread if you are on a GF diet
1/2 cup water, approximately
gravy or tomato sauce for topping

1. In a small pan, sauté finely diced onion and celery in olive oil over medium heat until onion is translucent.

2. Add garlic and sauté until garlic is lightly cooked (about 2 minutes) or if using granulated garlic, skip this step and go to step #3.

3. Combine all ingredients except water and mix very well.

4. Stir in about half of the water and mix very well.
Mix in enough additional water so that mixture is moistened, but not soggy.
Mix for an additional 30 seconds as this will help balls to hold together when baked.

Note: The key to a good texture in the final product is to add only as much water as is needed to form the Walnut Balls, but no more or the balls will be gooey inside after they are baked.

5. Using a small cookie scoop, form into 1 1/2” balls and place on an oiled baking sheet

6. Bake at 350°F for 25 minutes or until nicely browned.
Serve hot covered with gravy or tomato sauce.

Weight Loss Tip: Savory Walnut Balls are high in fiber and unrefined ingredients which are helpful for weight loss.

Boone Tavern Restaurant

2008-07-10T20:06:00.019-04:00

Last week I had the unique opportunity to meet and observe the wonderfully talented chefs at the Boone Tavern (not really a tavern as this is a dry county) kitchen and they surprised me with an absolutely delicious dish made especially for me. Wow! What a treat! And fresh flavor like you wouldn't believe!

If you are ever in or near Berea, Kentucky, you will want to be sure to stay at the charming Boone Tavern Hotel for a unique experience and treat yourself to a fabulous meal at their award-winning restaurant.

Or even if you don't have plans to be in the area - you may want to consider visiting this quaint little town for your next vacation. Berea - home of Berea College - is a fascinating place to visit ... from the craft shop of Warren May where you can watch him carve beautiful dulcimers (and then listen to him play one) to the Appalachian Arts & Crafts and Quilt Shop to the intriguing history found at Berea's many historical landmarks. And there is the glassblower's shop, the Weaver's Bottom Sudio, the live music concerts and so much more.

Perfect Summer Side Dish

2008-07-02T12:20:00.013-04:00

With ingredients like oil, eggs, and high fructose corn syrup, even so-called "light" mayonnaise spells disaster for a weight-loss plan.

Try this luscious coleslaw made without mayonnaise and yet delightfully creamy and rich.

Mayonnaise-Free Coleslaw

This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

2/3 cup raw cashews
2/3 cup water
2/3 cup mashed silken tofu (see note)
1 teaspoon onion powder or granulated onion
1/2 teaspoon garlic powder or granulated garlic
1 teaspoon salt
1/4 cup lemon juice
1 tablespoon oil
1 tablespoon honey or up to 2 tablespoons if you like a sweeter slaw
5 cups finely shredded cabbage (approximately half medium head)
1 medium carrot, shredded

1. Place cashews in a colander and rinse under hot water. Drain.
Place drained cashews and 2/3 cup water in blender and blend until very smooth and creamy.

2. Add remaining ingredients, except cabbage and carrots, and blend until smooth.

3. Shred cabbage and carrot and place in large mixing bowl. Mix blender mixture into shredded cabbage a little at a time until desired consistency is achieved. (If you have extra dressing left over, it can be used as a salad dressing.)

Chill before serving.

Note:

Approximately one half of a 13-ounce package of silken tofu equals 2/3 cup.

Variation:

Add some purple cabbage and/or sliced radishes to dress up this yummy slaw.

Efficient Cooking Tips:

1. If you shred the cabbage with food processor, prep time can be cut down to as little as 10 to 15 minutes.

2. Take advantage of having all your ingredients out and the blender being used and make extra dressing for use on another day. This dressing is delicious on salad or drizzled over cooked vegetables, pasta, or grains.

Packed Lunch Tip:

This fantastic salad makes a great side to a sandwich or baked beans in a packed lunch. Just be sure to keep it cold.

Don't Touch That Stove!

2008-06-22T16:39:00.021-04:00

Still too hot to cook? Turn on the fan and grab your food processor. Gazpacho is a superbly delicious chilled vegetable soup that originates in Spain. It makes a very refreshing dish for those hot summer days.

Gazpacho

2 cloves garlic
2 cups tomato juice or vegetable cocktail juice
1/4 sweet onion or red onion, finely diced
1 medium cucumber, peeled, seeded, and diced
1 tablespoon olive oil
2 cups diced very ripe tomatoes
1 green or yellow pepper, finely diced
salt to taste

Garnish

1/2 cup chopped olives
2 tablespoons minced fresh parsley leaves
croutons

1. Place garlic in food processor and process until very well chopped.

2. Add juice, half of the onion, half of the cucumber, and the oil, and process until fairly smooth.

3. Mix in remaining ingredients with a spoon.
Salt to taste.

4.Transfer to a sealable container and refrigerate for at least 3 hours to allow flavors to blend.

Serve chilled and garnished.

Variation:

Add some beans such as cooked garbanzos (chick peas) or kidney beans for a heartier - albeit untraditional - gazpacho.

Packed Lunch:

This soup packs nicely in a thermos - to keep it cold, of course.

Weight Loss Tip:

Add some crusty bread and you have a filling meal that fits perfectly in a weight loss plan.

Keep Your Cool

2008-06-12T12:03:00.021-04:00

It's been really hot here the past few days - too hot to even think about cooking.

So I have been making dishes for us that don't require going anywhere near a stove... or an oven, or a grill, or even the microwave.

This fabulously delicious and incredibly easy to make main dish salad is a perfect way to take advantage of the abundance of summertime produce.

Garbanzo Salad

3 cups (2-16 ounce cans) cooked garbanzos (chickpeas), drained
4 green onions, slice thin
1 tablespoon dried parsley
1 teaspoon onion powder or granulated onion
1/2 teaspoon dried basil
1/4 teaspoon dried oregano
1/8 teaspoon garlic powder or granulated garlic
1/2 cup lemon juice
2 tablespoons olive oil
1/2 cup (2.25-ounce can) sliced black olives
2 small cucumbers
2 medium tomatoes
1/2 teaspoon salt, or to taste

1. Stir together all ingredients except cucumbers, tomatoes, and salt, in large mixing bowl.

2. Peel cucumbers and cut into quarters lengthwise then cut into thin slices. Add to salad.

3. Diced tomato into small dices and stir into salad.

4. Season with salt to taste.

Chill.

Variations:

1. Mix in 2/3 cup crumbled tofu.

2. For Greek Garbanzo Salad, mix in 1 1/2 cups drained artichoke hearts.

3. Use diced red onions instead of green onions. To tame the bite without losing the flavor , soak the diced onions in water, salt water, lime juice, or lemon juice for 5 minutes before using.

Packed Lunch:

This quick and easy main dish salad work very well to take along in a cooler for an easy packed lunch.

Weight Loss Tip:

Because it's so high in fiber and other nutrients and low in refined fats, this main dish salad makes an easy-to-prepare weight loss dish.

Sugar-Free Fresh Strawberry Pie

2008-06-08T17:47:00.008-04:00

Sugar-Free Strawberry Pie
This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

1 baked pie crust (see note)
1 cup whole, fresh, medium-size strawberries
1 cup white grape juice concentrate (see note)
1/8 teaspoon salt, scant
6 tablespoons cornstarch
1/2 teaspoon vanilla
4 - 5 cups sliced fresh strawberries (see note)

1. Place whole strawberries, juice concentrate, and salt in blender and blend until very smooth.

2. Pour all but approximately 1/2 cup of the mixture into a medium saucepan and begin heating.

3. Add cornstarch to blender mixture and blend until very well mixed. Pour into saucepan and bring to boil over medium-high heat, stirring constantly with a whisk or a heat-proof spatula. Cook at a low boil for 30 seconds.

Remove from heat to cool for about 10 to 15 minutes.

4. Meanwhile, slice remaining strawberries.

5. Stir vanilla into mixture in saucepan and gently fold in sliced strawberries. Spoon into a baked pie crust.
Place in refrigerator to chill (about 4 hours).

Notes:
1. I used my gluten-free almond crust for this fabulous strawberry pie. If you would like the recipe, just send me an email and I would be happy to share it with you.

2. White grape juice concentrate will separate in the can, so be sure to stir thoroughly before measuring.

3. The exact amount of sliced strawberries needed depends on how “deep” you want your pie to be.

Brilliant Berries

2008-05-25T15:45:00.015-04:00

The strawberries are ripe and we have been enjoying fresh-picked berries every evening for supper. mmmmm.

This Creamy Strawberry Dip is not only scrumptious for dipping berries into but also makes a great topping for waffles.

Creamy Strawberry Dip
1/4 cup canned coconut milk (not low-fat) - see note
1 cup almond milk - see note
1/4 cup blanched raw almonds or raw cashews
1/4 cup raw cashews
1/4 cup raw sugar
1/8 teaspoon salt
1 tablespoon cornstarch or arrowroot powder
1 teaspoon vanilla
sliced strawberries, fresh or frozen (1/2 to 1 1/2 cups - depending on your taste)

1. Place coconut milk, almond milk, nuts, sugar, and salt in blender and blend until very, very smooth.
If you don’t have a powerful blender this may take several minutes. Check to make sure mixture is very smooth with no grit. If it feels at all gritty, continue blending.

2. Pour all but approximately 1/2 cup of this mixture into a saucepan and begin heating over low heat.

3. Add cornstarch to mixture in blender. Blend just until smooth.

4. Stir blender mixture into hot mixture in saucepan. Bring to a boil, and cook for 20 to 30 seconds, stirring constantly with a whisk.

Remove from heat and stir in vanilla and strawberries.

5. Chill.

Variation: Replace half of the sugar with 2 tablespoons honey.

Notes:
Coconut milk usually separates in the can. For best results with recipes using coconut milk you should place the entire contents of the canned milk in a blender and blend until smooth. Measure out the amount needed and place remaining milk in the refrigerator for another use.

Almond milk can be found in natural food stores or in the health food section of most grocery stores. (I buy mine at Krogers.)

Weight Loss Tip:
This Fruit Dip is a better option than traditional fruit dip recipes that call for cream cheese, marshmallow cream, whipped topping, etc. because it is lower in fat, offers a healthy dose of fiber, and includes coconut milk which is helpful for weight loss.

Weight Loss Class

2008-05-21T20:36:00.008-04:00

I'll be teaching a weight loss class in Battle Creek, Michigan July 14th through the 17th. The class is free and open to the public.

If you live in the area and would like to attend, just let me know and I will send you the details.

Creamy Fettuccine

2008-05-18T16:25:00.010-04:00

It's a beautiful day and the strawberries are ripe! I'm going outside to pick some, but first I thought I would leave you with this delicious fettuccine recipe that is rich and creamy - without all the fattening cream.

Some scrumptious strawberry recipes are sure to follow!

Creamy Fettuccine
This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

12 ounces uncooked fettuccine pasta - I use Tinkyada Brown Rice Pasta
1 cup raw cashews
3 1/4 cups water – divided
2 teaspoons onion powder or granulated onion
2 teaspoons nutritional yeast flakes
1/4 teaspoon dried basil
1/4 teaspoon garlic powder
pinch dried sage (just a tiny pinch, no more)
1 1/2 teaspoons salt
2 tablespoons cornstarch
2 tablespoons olive oil – optional
3 tablespoons chopped fresh parsley or 1 tablespoon dried

1. Cook pasta according to package directions.

2. Meanwhile, wash cashews in a colander under very hot water. Place drained cashews, 1 1/4 cups water, seasonings (except for parsley) in blender and blend until very smooth. This may take several minutes. Mixture should be very smooth with no graininess.

3. Add cornstarch and blend until well mixed. Add olive oil and blend until well mixed.

4. Pour mixture into a saucepan. Rinse blender out with remaining 2 cups water and pour into saucepan.

5. Bring mixture to boil, stirring constantly as it thickens. Using a heat-proof spatula against the bottom of the pan will help prevent mixture from scorching.

When mixture is thick and bubbly, remove from heat. (Do not overcook or cornstarch will break down and sauce will be thin.)

Stir in parsley.

6. Drain pasta. Combine pasta and sauce and toss until well coated.
Serve hot.

Cook’s notes:
A heat-proof spatula is a handy tool for stirring the sauce while it is cooking.

Pack a Healthy Lunch

2008-05-09T17:36:00.020-04:00

I did a TV program several months ago called A Healthy Lunch Box, in which I talked about the importance and benefits of packing a healthy lunch and gave a few yummy brown-bag ideas.

The program aired yesterday and I have received several requests for one of the recipes that I demonstrated, so I thought I would post it here for you.

Garbanzo Sandwich Spread

1 (12-ounce) package firm or extra-firm silken tofu
1/4 cup water
1/4 cup olive oil
1/4 cup lemon juice
1 1/4 teaspoons salt
1 teaspoon dried parsley
1 teaspoon onion powder or granulated onion
3/4 teaspoon dried basil
1/2 teaspoon dried savory
1/8 teaspoon garlic powder or granulated garlic
1 teaspoon honey
1 1/2 cups (16-ounce can) cooked garbanzos, drained
1 green onion, chopped – optional
1/4 cup sliced olives – optional

1. Place all ingredients, except garbanzos, green onion, and olives, in blender and blend until very creamy.

2. Place drained garbanzos in a bowl and lightly mash with a fork. Garbanzos should be coarsely chopped with some medium to large pieces remaining.

3. Stir in enough of the blender mixture (about 2/3 cup) so that sandwich spread is very moist. It should have a texture somewhat like that of cottage cheese.

Reserve remaining blender mixture for other uses. (It makes a great salad dressing or a delicious topping for baked potatoes.)

4. Stir onion and olives into mixture. Adjust salt to taste. Chill.

Serving Suggestions:

Serve on whole-grain bread topped with lettuce, tomato, and red onions.

This spread is also delicious on toast with sliced cucumbers.

Notes:

Garbanzos can be chopped in a food processor instead of by hand. Place them in the processor and push the pulse button two or three times or until garbanzos are coarsely chopped.

The exact amount of dressing needed can vary depending on personal taste.

Cream of Asparagus and Leek Soup

2008-05-07T12:21:00.019-04:00

Cream of Asparagus and Leek Soup
This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

2 leeks, cut into thin slices - see note
1 medium onion, diced
4 stalks celery, diced
2 tablespoons olive oil
4 medium potatoes
3 cups water - divided
1 1/2 teaspoons salt, or to taste
1 teaspoon onion powder or granulated onion
1 teaspoon dried parsley
1/4 teaspoon celery salt
1/4 teaspoon garlic powder
1/8 teaspoon thyme
pinch dried sage
1 bunch asparagus (about 20 spears)
1 cup plain, unsweetened soy milk or almond milk - Even if you don't enjoy the taste of soy or almond milk, you will probably like it in this soup. See weight loss tip below.

1. In a large pot, sauté leeks, onions, and celery in oil over medium heat for 5 minutes.

2. Meanwhile, peel potatoes and dice into 1/2” to 1” dices.
Turn heat on high and add potatoes to pan along with 2 cups of the water and the seasonings.

3. Cover and bring to boil. When soup comes to a boil, reduce heat to medium and cook until potatoes are just tender, but not too soft (about 4 to 5 minutes)

4. Meanwhile, remove and discard the tough ends from the asparagus. Cut spears into 1/2” to 3/4” pieces.

5. When potatoes are tender, remove 2 cups of the soup mixture from the pan and pour it into a blender. Set aside.

6. Stir remaining cup of water and asparagus pieces into soup. Cook uncovered at a low boil for 5 minutes or until asparagus is tender-crisp.

7. While soup is cooking, add milk to blender mixture and blend until smooth.
When asparagus is tender-crisp, stir in blender mixture. Cook until thoroughly heated.

Note:

The dark green part of a leek can be very tough; therefore, you will want to only use the white, yellow, and very light green part of the leek (minus the root).

Almond milk can be found in natural food stores or in the health food section of most grocery stores. (I buy mine at Krogers.)

Weight Loss Tip:

Do dairy products help with weight loss? According to the National Dairy Council they do.

However, the link between dairy intake and weight loss is not well supported by scientific studies. In fact, there are many studies that actually show, on average, more weight gain among those who consume dairy products than those who do not. What's up?

The National Dairy Council based their advertising on the work of only one researcher. (Not a good scientific practice.) And that one researcher just happened to have a financial stake in the outcome. (hmmmm....) And the subjects of the studies by this researcher had to be on a strict, caloric-restrictive diet.

There is a better way. Eating a healthful diet free from products, such as dairy, that have clearly been shown to encourage weight gain will allow one to consume normal amounts of food (no calorie restrictions) and feel satisfied, energetic, and healthy.

Pasta Salad with Fat-Free Dressing

2008-04-30T10:03:00.004-04:00

We had to spend most of the day in Bowling Green yesterday and decided to take our lunch with us. This pasta salad really hit the spot. I added some beans to the mix, and it made for a very filling, one-dish meal.

Confetti Pasta Salad with Fat-Free Dressing

This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

DRESSING
1 cup water – divided
1 tablespoon onion powder or granulated onion
1 1/2 teaspoon salt
1 teaspoon garlic powder or granulated garlic
1 teaspoon dried basil
1 teaspoon dried chopped onion
1/2 teaspoon dried oregano
1/2 teaspoon dried parsley
1/4 teaspoon dried dill weed
1/4 cup apple juice concentrate
1 tablespoon cornstarch
1/2 cup lemon juice

PASTA SALAD
8 ounces uncooked spiral pasta - I use Tinkyada Brown Rice Pasta
1 cup frozen green peas, thawed or 2 cups lightly steamed broccoli florets
2 medium carrots, shredded
4 green onions, sliced thin or 1/3 cup diced red onion
1 cup black olive halves - I used 2 cups. We like olives.
1 cup cherry tomatoes, halved

1. Start a large pan of water heating for pasta.

2. Meanwhile, place 3/4 cup water in a small saucepan and begin heating over high heat. Add herbs and bring mixture to boil.

Dissolve cornstarch in remaining 1/4 cup of water and whisk into boiling mixture. Return to boil. Cook, stirring, for about 30 seconds.

Remove from heat and stir in apple juice concentrate and lemon juice. Place in refrigerator to chill.

3. Cook pasta according to package directions.

4. While pasta is cooking, prepare vegetables.

5. Drain cooked pasta and run under cold water. Drain well. Lightly toss pasta with vegetables and fat-free salad dressing.

Chill before serving.

Notes:

1. Add some garbanzo or kidney beans to this colorful salad and you have a delicious and filling one-dish meal.

2. If using broccoli, just steam it lightly so that it is tender-crisp, not soft and mushy. Immediately spread hot, steamed broccoli out on a large plate and place in refrigerator to cool. This will help broccoli to retain its bright green color.

3. If preparing pasta salad several hours or days ahead of time, you may want to wait to add the tomatoes until right before serving so that they don’t get mealy.

Packed Lunch Tip:

This pasta salad makes a yummy lunch-to-go.

Leek Pie with Potato Crust

2008-04-22T17:38:00.009-04:00

Easy to make and delicious to eat, this light, savory pie is perfect for a warm spring day.

Do you avoid making pies because you hate preparing the crust? Then this recipe is for you! This crust is so simple.

You can forget chilling the butter or shortening.

No ice water needed.

Don't worry about being careful to not handle the dough too much.

And no tedious rolling out the dough.

For this pie crust all you need are 3 potatoes, a food shredder (I use my food processor) and a quick couple of minutes. This crust is so clement, once the potatoes are shredded, your four-year-old can do the rest!

Although leeks are available year-round, they are at their peak during this time of year.

Leek Pie with Potato Crust

3 medium potatoes
1 tablespoon olive oil
1/4 teaspoon salt
2 leeks
2 tablespoons olive oil
2 13-ounce packages extra-firm silken tofu
1 tablespoon lemon juice
1 teaspoon dried basil
1 teaspoon onion powder or granulated onion
1/2 teaspoon dried parsley
1/2 teaspoon garlic powder or granulated garlic, scant
1/4 teaspoon oregano
1 3/4 teaspoon salt

Preheat oven to 325°F.

1. Peel and finely shred potatoes and mix together with oil and salt. Working quickly so that potatoes don’t discolor, press into the bottom and about 1/2” up the sides of an 8-inch pie dish. (Don’t press potatoes all the way up the sides of the pie dish or they will burn while pie is baking.)

Immediately place in preheated oven and bake at 325° for 15 to 17 minutes or until edges of crust just begins to turn golden brown.

2. Slice leeks into very thin rounds. Note: The dark green part of a leek can be very tough; therefore, you will want to only use the white, yellow, and very light green part of the leek (minus the root).

Place leek slices into a colander and rinse well.

3. Sauté leeks in 2 tablespoons oil over medium heat for two minutes. Remove from heat and set aside.

4. Place tofu and lemon juice in food processor and process until very smooth. It will probably be necessary to stop processor a couple of times and scrape the tofu off the sides to be sure the entire mixture gets very smooth.

Add seasonings and process just until mixed.

5. When crust is ready, pour in just enough tofu mixture to cover the bottom of crust. Spread out with the back of a spoon.

Distribute leeks evenly over tofu, and then pour remaining tofu over all.

Smooth top with a spoon.

6. Bake at 325 F for 60 minutes. Allow to set for 5 minutes before cutting.

Serve with a crisp, green salad or a steamed vegetable.

Cooking Tip: For ultimate convenience, this pie can be prepared the day before and then served either warmed, room temperature, or chilled.

Weight Loss Tip: Because the crust is made from potatoes instead of white flour and hydrogenated oil or other types of refined fats, this recipe is a good dish for weight loss.

But aren't potatoes high in carbs?

Yes, potatoes are high in carbohydrates, but the carbs in potatoes are unrefined, complex carbohydrates, not the refined carbs that cause weight gain. Complex carbohydrates are essential for good health; they are the main fuel source for each and every cell in your body.

And potatoes are not fattening.

One medium potato has only 100 calories, offers 3 grams of fiber, and 0 grams fat.

White potatoes are 10% protein with all of the essential amino acids provided.

Potatoes are also very high in vitamin C and B vitamins, including vitamin B6 which is essential in maintaining the nervous system and for the production of serotonin.

Potatoes are also very appetite-satisfying. In one experiment, 38 separate foods were fed to subjects and a rating of their level of satisfaction (a satiety index) was determined every 15 minutes for 2 hours after the meals. The highest satisfaction level was produced by potatoes - seven times higher than the lowest index (croissants!!), 5 times more satisfying than a Mars candy bar, and twice as satisfying as beef or cheese.

Enjoy!

Packed Lunch Tip:
Because Leek Pie tastes just as delicious cold as it does hot, it works well in a lunchbox.

Spring Soup

2008-04-17T14:00:00.032-04:00

I flew back from teaching a weight loss class in Arizona just in time to spend a couple of days with some special cousins, nieces, and other family (we had 9 extra people in our home this past weekend) and for some chilly weather. I so much enjoyed the time spent with everyone, but wish we could have shared some warmer weather with them.

The weather man did promise sun and warmth today, so things are looking up. After all the rain we’ve had this year, everywhere I look I see beautiful shades of green with splashes of pink and red. I love springtime.

So with my mind migrating toward lighter, springtime fare and my body still wrapped in a wool sweater, I made this spring soup – perfect for this time of year.

Spring Vegetable Soup

2 tablespoons olive oil
1 small to medium onion, diced
3 medium carrots, diced small
2 stalks celery, diced
2 leeks, thinly sliced
2 medium potatoes, diced small
1 clove garlic, minced
4 cups water
1 teaspoons nutritional yeast flakes (see note below)
1 1/2 teaspoon onion powder or granulated onion
1 1/2 teaspoons dried parsley
1 teaspoon dried basil
1/2 teaspoon dried dill weed, scant
1/4 teaspoon celery salt
1/8 teaspoon garlic powder
1 1/4 teaspoons salt, or to taste
1/2 bunch asparagus (about 10 stalks) – optional

1. In a large soup pot, sauté diced onions, carrots, and celery in oil over medium-low heat until onions begin to look translucent.

2. Meanwhile, clean leeks and slice thin. Note: The dark green part of a leek can be very tough; therefore, you will want to only use the white, yellow, and very light green part of the leek (minus the root).

Place leek slices in a colander and rinse with cold water to remove any dirt from between layers.

Increase heat to high and add sliced leeks, diced potatoes, and minced garlic to pan. Sauté, stirring often, for one additional minute.

3. Add water and seasonings, cover, and bring to a low boil. Reduce heat and simmer until potatoes are tender, but not too soft (about 4 to 5 minutes).

4. Meanwhile, break tough ends off asparagus by holding a spear in both hands and bending it gently. The spear will naturally break at the point where the spear becomes tough. Discard tough end. Repeat with remaining spears. Cut into one-inch pieces and add to soup.

Simmer uncovered for 5 minutes or until asparagus is just barely tender.

Season with salt to taste.

Note: An inactive yeast with no leavening capability, nutritional yeast is used as a seasoning. It comes as a yellow powder or a delicate flake and can be found in most natural food stores or bulk food stores. Be sure not to confuse it with Brewer’s yeast, its bitter relative.

A Little Red Wine - Good for Your Health?

2008-04-11T08:20:00.007-04:00

It is common to see and hear the media, using the French as a model, publicized reports that a little wine with the evening meal is beneficial to health.

What the media often fails to report is that the health benefits that wine claims as its own are actually found in the grapes from which the wine is made, not in the alcohol. And the truth is that plums, cherries, pomegranates, red cabbage, apples, and most berries all contain the same beneficial properties found in wine. In fact, a recent study found that blueberries offer 38% more of the flavonoid anthocyanin than does red wine.

This means that the health benefits found in wine are available without the risk of alcohol use.

Health Risks

Is there really a risk in using just a little wine to unwind?
Very much so.

Even very small amounts of alcohol result in irreversible damage to the brain (among a wide range of other injuries to the health).
World famous neuropathologist, Dr. Cyril Courville, after years of studying the effects of alcohol on the nervous system, stated that the most common cause of impaired mental acuity and brain atrophy is the use of alcohol.

While the French may have lower rates of heart disease, they are twice as likely to die from cirrhosis of the liver and chronic liver disease, twice as likely to die of stomach cancer, and three times as likely (for males) to die of esophageal cancer (than Americans). All of these conditions are, of course, linked to alcohol use.

In addition, the French have higher suicide and accident rates, 50% of which are alcohol related.

Why the low heart disease rates?

With all of the many factors that potentially affect health, is it really scientifically responsible to isolate wine as the sole factor for low heart disease rates among the French?

What about France's lower obesity rates (8% of the French are obese, compared to 33% of Americans)?

Or the fact that most French people walk everywhere instead of driving?

What about the French’s practice of taking significantly smaller food portions compared to those in the U.S.?

Or the fact that the French rarely eat between meals (while Americans snack often)?

Or that the French eat a large lunch and small supper (a healthier option than that which is the norm for Americans)?

What about the greater amounts of fruits and vegetables consumed by those living in France?

Or the higher amount of good fats from nuts, olives, and avocados used?

Or, perhaps most significantly, the near absence of processed foods, soft drinks, corn syrup, and hydrogenated oils in the French diet?

And, finally, what about the many cultures in which no alcohol is consumed that have much lower heart disease rates than do the French?

Considering all these variables, isn’t it reasonable to suspect that wine is not the only possible reason for the lower heart disease rates among the French?

Can Coconut Cream Pie fit into those size 6 jeans?

2008-04-09T09:46:00.009-04:00

How can this creamy coconut pie squeeze into a weight loss plan?

Quite nicely, actually.

Regular coconut cream pie is typically loaded with eggs, whole milk, cream, and lots of sugar. This pie is egg-free, milk-free, cream-free and has half the sugar of the traditional version.

Does it still taste good?

Absolutely! Although a bit different than traditional coconut cream pie, this guilt-free treat tastes totally scrumptious!

Maybe even better, because it doesn’t come with a dollop of guilt on top.

Does this mean that you can eat Creamy Coconut Pie for breakfast, lunch, and supper and still lose weight?

Uh..., probably not.

But it does mean that it can be a very tasty part of a healthful diet and not contribute to weight gain.

yum :)

Creamy Coconut Pie

This is just one of the many recipes you'll find in my online weight loss program - newmeasureweightloss.com.

1 baked pie crust
3/4 cup blanched, raw almonds
1 1/2 cups water
1/3 cup cornstarch or arrowroot powder
1/3 cup evaporated cane juice or other granulated sweetener
1/3 cup honey
1/4 teaspoon salt
1 can coconut milk (not the low-fat variety)
1 1/2 teaspoons vanilla
2/3 cup shredded coconut

GARNISH
1/2 cup toasted coconut - optional

1. Place almonds and 1 cup of the water in blender and blend until very smooth. (If you don’t have a powerful blender this may take several minutes of blending.)

2. Add remaining water, cornstarch, sweetener, honey, and salt and blend until smooth. Pour mixture into a medium saucepan and begin heating.

3. Meanwhile, place coconut milk in blender and blend until smooth. Set aside.

4. Stirring constantly, bring mixture in pan to a low boil. (I use a heat-proof spatula and a whisk for this.)
Still stirring, pour coconut milk into boiling mixture. Continue cooking, stirring constantly, until mixture thickens and comes to a full boil. Remove from heat.

5. Stir in vanilla and coconut.

6. Pour into baked pie crust. Sprinkle toasted coconut on top. Chill for at least 3 hours or until set.

Did you know?

2008-04-03T17:00:00.002-04:00

You burn more calories sleeping than watching TV.

Weight Loss Classes

2008-03-28T09:25:00.008-04:00

You are invited to attend a fun and informative weight loss class being held in Benson, AZ (near Tuscon) beginning this Tuesday, April 1.

In addition to learning effective weight loss methods, you'll get to sample recipes that I will demonstrate for you! yum!

Class space is limited, so be sure to register ahead of time. Just email me if you would like to register or if you would like more information.

I'd love to see you there!

Destroying Your Enemies

2008-03-24T16:40:00.026-04:00

I think it was Abraham Lincoln who said, "Am I not destroying my enemies when I make friends with them?"

Although my kids love black beans, pintos, garbanzos, and lentils, they don't really like white beans. I consider that an invitation - a challenge - to try to find a way to make friends with those little white villains.

Usually this involves pureeing or otherwise hiding the offending food. However, this project was surprisingly easy. Put the beans in a great tasting soup and voila! They devoured them.

This recipe is also a super way to eat those greens, which, by the way are an excellent source of bone-building calcium. Oust the milk with only 237 mg of calcium per 100 calories and bring on the greens at 459 (!) mg per 100 calories.

Wow! What a tasty way to build those bones!

Savory Bean and Kale Soup

Kale provides more nutrition per calorie than just about any other food. This leafy vegetable is an super source of calcium, vitamin A, iron, fiber, vitamin K, and more!

1 large onion, diced
1 tablespoon olive oil
2 cloves garlic, minced
1 1/2 cups canned diced tomatoes
3 cups water
1 1/2 teaspoons dried basil
1 teaspoon dried parsley
1 teaspoon onion powder or granulated onion
1/2 teaspoons dried oregano
1/4 teaspoon garlic powder or granulated garlic
pinch dried sage
5 cups coarsely chopped raw kale
2 1/2 cups cooked white beans, drained
1 teaspoon salt, scant

1. In a large pot, over medium (not high) heat, sauté onions in oil for one minute. Add garlic and sauté for an additional minute.

2. Add tomatoes, water, and seasonings. Cover, increase heat to high, and bring to boil.

Meanwhile, prepare kale.

3. When soup comes to a boil, stir in kale. Boil uncovered for one minute, and then reduce heat to a low boil. Cook, uncovered, stirring occasionally, until kale is tender (about 15 minutes).

4. Stir in beans and simmer until thoroughly heated. Season with salt to taste.

Serve hot.

Note:
When purchasing kale or picking it from your garden, choose the smaller leaves as they are more tender and often sweeter than the larger leaves.

Weight Loss Tip:
You probably already knew this, but with all the fiber and veggies in this soup, of course it's a good weight loss food. Help yourself to seconds!

Packed Lunch Tip:
Put some hot Savory Bean and Kale Soup in a warmed thermos to take with you to work or school for a delicious and filling lunch.

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Penne with Spring Veggies and Herbs

2008-03-19T14:33:00.010-04:00

I love to use fresh herbs in cooking. But have you ever noticed that most of the fresh herbs in the grocery store are old, wilted … and very expensive?

Growing your own herbs is the perfect solution. It isn't difficult and you don’t even have to have a garden. All you need is a sunny window sill.

A few weeks ago I started some basil indoors. I haven’t taken care of it like I should – I forget to water it, it's a bit crowded, it isn’t always in the sunniest spot, and I never feed it (actually herbs do best if you don’t feed them). And yet, it has grown more than enough leaves to be used this yummy pasta dish.

My favorite part of growing my own herbs is if I don’t use it by _______ (insert package expiration date), it won’t spoil.

We were in the mood for pasta today and this dish hit the spot!

Penne with Spring Veggies and Herbs

12 ounces penne - I use Tinyada brand rice pasta
3 tablespoons oil - divided
1 medium carrot, cut into matchsticks
1/4 pound asparagus, trimmed and cut into 1-inch spears
1 leek, cut into 1/8” – 1/4” rings
1 cup raw cashews
1 1/2 cups water - preferably the hot, starchy water from the pasta
1 tablespoon lemon juice
2 teaspoons onion powder or granulated onion
1 1/4 teaspoons salt
1 clove garlic, minced
1/4 cup coarsely chopped fresh basil
1/2 cup coarsely chopped fresh parsley

1. Cook penne according to package directions.

2. Meanwhile, sauté carrots, asparagus, and leeks in one tablespoon of the oil over medium (not high) heat until asparagus turns very bright green.

Add 2 tablespoons water, cover, and cook over low heat until veggies are tender, but not mushy. Stir occasionally to prevent scorching.

3. Meanwhile, place raw cashews, 1 1/2 cups of pasta water, lemon juice, onion powder, and salt in blender and blend until very smooth. (This may take several minutes. Check to make sure mixture is not gritty before adding remaining ingredients.)

Add remaining oil and blend just enough to mix.

4. When vegetables are tender, add garlic to pan and cook for an additional minute. Stir in fresh herbs. Remove from heat.

5. Drain pasta well. Serve sauce over pasta and top with veggies.

Weight Loss Tip:

This recipe makes a good weight loss dish since it is full of vegetables and it replaces the fattening cream commonly found in sauces with cashews - a nut that is high in fiber and nutrients.

Spring is here!

2008-03-13T22:10:00.002-04:00

The morning March sun was shining brightly, sending cheery rays through the east windows of our house. The weather man said high 60’s today. Yes!

We’ve had so much rain this spring that we haven’t been able to get anything in the garden yet this year. So after several hours of sun and a brisk (drying) breeze, one of the beds in the garden – the one that always seems to dry out first – seemed workable.
It felt good to be outside in the sun and fresh air working in the soil.

Starting the Garden Seeds

2008-03-12T08:49:00.006-04:00

Starting the garden seeds has been on my to-do list for several weeks now, but seems to keep getting benched because of other more pressing tasks.

But when the sun came out today and threatened to promote us into spring whether I was ready or not , I figured I had better get those little buggers going.

Today we started onions, cabbage (red and green), tomatoes, and broccoli.

Looking forward to those long, sunny, summer days.

Blizzard Fare

2008-03-10T12:57:00.015-04:00

My brother emailed from Ohio on Saturday and said that they were in their twenty-fourth hour of a blizzard. The news headlines bore words like, "standstill", "stranded", "stay home".

What to do if the weather outside is frightful, you are hungry, and a quick run to the grocery store might take about 9 1/2 hours - if you can even get out of the driveway?

Open the pantry. Surely you have some pasta on hand? And a can of tomatoes just in case? A carrot in the bottom of the crisper drawer?

This recipe comes complete without the complimentary MSG or other nasty ingredients found in its processed, imitation, grocery-store cousin.

Tomato Rotini Soup

1 small onion, diced
1 small celery stalk, diced
1 medium carrot, diced
2 tablespoons olive oil
6 cups water
2 teaspoon dried parsley
1 1/2 teaspoon dried basil
1 teaspoon onion powder or granulated onion
1 teaspoon dried chopped onion
1/2 teaspoon dried oregano
1/4 teaspoon garlic powder or granulated garlic
3 1/2 cups (28-ounce can) canned diced tomatoes
6 ounces rotini pasta (We use Tinkyada brand gluten-free pasta)

1 1/2 cups (14 ounce can) tomato puree
1 tablespoon granulated sweetener
salt to taste

1. In a large soup pot, sauté onion, celery, and carrot in oil over medium (not high) heat until onions begin to look translucent (about 3 minutes).

Meanwhile, gather remaining ingredients.

2. Add water, seasonings, and diced tomatoes. Turn heat to high, cover, and bring to boil. When soup comes to a full boil, add pasta and gently stir.

3. Boil uncovered until pasta is tender. (Cooking time will vary depending on type of pasta used.)

4. When pasta is tender stir in tomato puree and sweetener and simmer until thoroughly heated.

Serve hot.

Variation: Add 2 cloves minced garlic during last minute of sautéing vegetables.

Nut Case

2008-03-07T09:22:00.007-05:00

Need to lose weight? Lower cholesterol?

In studies where people with high blood cholesterol ate about one ounce of almonds a day, their "bad" LDL cholesterol dropped by 4%.

If they ate two ounces, it dropped by 9%. And the "good" HDL cholesterol rose
slightly.

In addition, eating a moderate amount of nuts everyday has also been shown to help with weight loss.

A review of research on the consumption of nuts, published in the American Journal of Clinical Nutrition, suggests that nuts may aid in weight loss and maintenance. The review cited studies indicating that nut consumption may increase metabolic rates and enhance satiety.

If you are looking for some delicious recipes that use nuts in place of foods that encourage weight gain, check out my cookbook, In Good Health.

Dreaming of Summer

2008-02-29T09:37:00.026-05:00

It was quite chilly here yesterday. No, it was downright cold.

(Ok, I received a call from my friend in Michigan and she reminded me that it's not that cold here, but it still feels cold to me.)

Looking through old photos, I found this one that Joshua took of the garden tomatoes last year. Mmmm... can hardly wait for summer.

Meanwhile, chilly days are perfect for a slow-cooked soup or stew. So I slipped on an extra pair of wooly socks and peeked in the pantry.

Red Lentil Soup

2 tablespoons olive oil
2 medium onions, diced
2 cloves garlic, minced
4 cups water
1 1/4 teaspoons dried basil
1 teaspoon onion powder or granulated onion
1 teaspoon dried oregano
1/2 teaspoon paprika
1 cup uncooked red lentils
1 (28 oz) can of diced tomatoes
1 (28 oz) can of crushed tomatoes
2 teaspoons blackstrap molasses
2 teaspoons concentrated orange juice - optional
2 cups cooked garbanzo beans (chick peas)
1 teaspoon salt or to taste

1. In a soup pot, lightly sauté diced onions in olive oil over medium heat for about one minute.

2. Stir in minced garlic and sauté for an additional minute. (Don't allow garlic to brown.)

3. Add seasonings and stir. Add water and increase heat to high.

4. Rinse red lentils in a colander and add to soup. Cover and bring to boil.

5. When mixture comes to a boil, stir in tomatoes, molasses, and juice. Return to boil and then reduce heat.

6. Simmer for 50 minutes, stirring occasionally.

7. Stir in garbanzo beans and continue cooking for 10 minutes.

8. Add salt to taste. The amount of salt needed will depend on the amount already in the tomatoes and garbanzos.

Slow Cooker Directions

I've made this in my slow cooker in the past, but it's been a while so I don't remember the exact cooking time for it (although the words "exact" and "slow cooker" probably don't belong in the same sentence.) However, slow cookers are very forgiving when it comes to soup cooking times.

I would probably cook the lentils and tomatoes for about 4 or 5 hours and then an additional hour once the garbanzos have been added. All slow cookers are different, so experiment with yours to find the best cooking times.

Weight Loss Tip:

By the way, with all the fabulous fiber in this soup, it fits quite nicely into my weight loss plan ... and those size 6 jeans.

Packed Lunch Tip:

This soup makes for a very filling lunch and travels well in a thermos.

Weight Loss Classes

2008-02-26T07:51:00.003-05:00

I'll be teaching a weight loss class near Tucson, AZ at the end of March, so if you are in the area and would like to attend, just let me know and I will send you the details.

Looking forward to that Arizona sunshine!