Teaching young women how to cook...making this world a better place! RIGHT?

College Girls learning to COOK ~~ someone will thank US someday!

Thanks to Grace for teaching how EASY it is to make homemade Spaghetti Sauce and homemade Meatballs!!...food is always healthier when you make it yourself!  **DID YOU KNOW...browning onions and fresh garlic soothes the senses, it is calming ...That is why a good cook is a HAPPY COOK!

We made:  Hummus and Homemade Pita Chips, Homemade Spaghetti Sauce, Meatballs and Spinach, Strawberry Salad and Orange burst Dessert  ~  we COOK, we LAUGH and we EAT food we did not know was so GOOD! 

I should have taken the picture before we started eating it, but before the night was over, this bowl was empty...The best HUMMUS I have eaten...Thanks to Jennifer, my niece, for sharing the recipe!

All of the ingredients for this recipe I bought at Kroger's ... so no specialty stores necessary!

Hummus recipe:
1 can chick peas (garbanzo beans) about 15oz
2 1/2tbsp tahini (sesame seed butter)
1tbsp safflower oil
2tsp extra virgin olive oil
1 large garlic clove, peeled
1/2 tsp ground cumin
2 tbsp plain yogurt or sour cream
1/2 tsp scant sea salt
1/4 tsp freshy ground black pepper
3 tbsp water (less or more for consistency you like)
optional: 3-4 large fresh basil leaves, 6-8 fresh oregano leaves, and/or 1/4 tsp crushed red pepper flakes.
Place all ingredients in a food processor and blend for several minutes until very smooth, adding water if needed or desired.

GOOD FRIENDS, GOOD FOOD...whole wheat pasta, fresh spinach, fresh strawberries, raw almonds....FOODS CLOSEST TO NATURAL...great place to start on your quest to being FIT!

Raw Almonds...chop for topping on your salad, blend into your smoothies and JUST EAT RAW!  Throw in the food processor and make your own Almond Butter.  Add some walnuts or cashews as they are oily, so it helps to just blend together.   If necessary add alittle oil to blend well!

   Whole Wheat PASTA...great texture, great flavor...TRY IT!  When buying read the box carefully...look for the words:  100% WHOLE WHEAT and not just whole grain pasta.  Read the ingredients, it should have one...100% whole wheat flour.

Love Pasta?  You gotta have the Large Low Bowl...serve pasta, bake lasagna and use it over and over!!

Fatten up your MIND!

    ~   GROW YOUR MIND...SHRINK YOUR BODY!

Let's learn to NOT DO WITHOUT, but to replace 0 VALUE foods with FOOD that strengthen our bodies and our Mind! 

    Build your list of foods that you LOVE and are Guilt FREE...try Something NEW this week! 

At 48, I realized I love spinach...raw and cooked...I did not eat COOKED SPINACH before 3 weeks ago!  That is true!  I cooked BROWN RICE for the first time last night! Seriously!  I added beans, corn, stewed tomatoes and peas and LOVED every BITE!

I grew up eating Beef Roast, Mashed Potatoes and Corn every Sunday!  And to this day, that is comfort food to me and I make it for my family when I want to bring everyone together...IT IS TRULY COMFORT FOOD OR "NESTING FOOD". 

But why not make a few changes to make that traditional meal healthier:

  1.  Beef ~ Use a lean cut:

Did you Know:  There are  a few cuts of beef that qualify as extra lean, which means they must contain less than  5 grams of total fat, 2 grams or less of saturated fat and less than 95 milligrams of cholesterol per 3 1/2 ounce serving.

If you can get it, choose grass-fed beef, which is lower in saturated fat and cholesterol, and higher in omega-3 fatty acids, which are considered heart-healthy.

  The cut of meat also gives us a clue to the leanest beef. As a rule of thumb, anything labeled loin or round is lean. The seven extra lean cuts are: eye round, top round, round tip, top sirloin, bottom round, top loin, and tenderloin.

 

Think Small - Keep portions to around 4 ounces (about the size of a playing card), which shrinks to about 3 ounces after cooking. This doesn't sound very much, but beef is very rich and packed full of important vitamins and minerals, including iron, zinc, selenium, phosphorus, vitamins B6, B12 and niacin. You don't need a 12-ounce steak to benefit from these nutrients. They're all there in a 4-ounce portion.

Maximize Flavor and Tenderness



The problem with opting for the leanest cuts of beef is that, without the tenderizing effect of all that marbling, they can be tough. Be sure to choose the appropriate cooking method for the cut of beef. Often lean cuts benefit from a moist cooking method such as braising, which helps break down the structure of the meat, making it fork tender.  Roasting in a 2qt casserole with small amounts of water, onions, celery and carrots really tenderize and maximize flavors!

If you want to grill or broil lean cuts of beef, marinate them first. A short marinade will impart flavor, but a long one—between 6 and 24 hours—will help tenderize the meat as well as add flavor. A proper marinade requires an acidic ingredient such as vinegar, wine or citrus juices, combined with a little Olive oil, herbs and spices (use MSG FREE spices and SALT FREE spices!)

2.  LET'S LOOK AT THE MASHED POTATOES?  LET USE:
~ BAKED SWEET POTATOES -  so so GOOD!! or
~ CAULIFLOWER   MASHED POTATOES ~ 
         THEY ARE YUMMY!  open your mind!!!

Here is the recipe from one of my favorite shows:
  Cook Yourself Thin:

Steak With Cauliflower "Mashed" Potatoes

Make this "Cook Yourself Thin" recipe.

Serves 4
Calories per serving: 389


For the rosemary salt
2 tablespoons chopped fresh rosemary
2 tablespoons coarse salt
1/2 teaspoon coarsely ground black pepper


For the cauliflower mashed potatoes
1/2 large head cauliflower, broken into florets
1/2 cup nonfat buttermilk
1 pound Yukon Gold potatoes, peeled, quartered lengthwise and sliced 1/2-inch thick
1/2–3/4 cup low-fat milk
Salt
Pepper
1 tablespoon butter
2 scallions, chopped


For the steak
1 pound lean steak, preferably flank, about 1 1/4 inches thick
1 tablespoon balsamic vinegar
8 cups shredded romaine lettuce
1 1/2 cups halved cherry tomatoes
1/4 cup chopped fresh mint


1. For the rosemary salt, combine chopped rosemary and salt on a cutting board and chop together. Stir in the pepper; transfer to a small bowl, and set aside.


2. For the cauliflower mashed potatoes, place the cauliflower in a steamer basket, set over boiling water, cover, and steam 15 minutes. Transfer to a food processor, add the buttermilk and 1/4 cup of the milk, and puree until very smooth, about 2 minutes. Meanwhile, place potatoes in a saucepan and add cold salted water to cover by about 2 inches; bring to a boil, reduce heat and simmer until tender, about 15 minutes. Drain, return to the saucepan and heat over medium heat for 1 to 2 minutes to dry. Mash with a potato masher. Add the cauliflower puree, 1/4 cup milk, 1 teaspoon salt and 1/4 teaspoon pepper. Stir to blend, and heat over medium-low heat, adding more milk as needed for a creamy consistency. Stir in the butter and the scallions. Cover, and set aside to keep warm.

3. Heat a grill or grill pan. Sprinkle the steak on both sides generously with the rosemary salt, pressing it into the meat. (Reserve the remainder for another use.) Grill the steak 4 minutes on one side. Turn, and grill to rare, 3 to 4 more minutes. Remove to a plate and let stand 5 minutes. Thinly slice the beef against the grain. Add the vinegar to the pan and stir to incorporate any pan juices.


4. To serve, make a bed of lettuce on each of four plates. Arrange one-quarter of the steak slices on top of the lettuce. Spoon on some of the cauliflower mashed potatoes. Scatter tomatoes over all, drizzle with the balsamic-meat juices, and garnish with the chopped mint.

GROW YOUR MIND, SHRINK YOUR BODY!

My POOR friends are Sick...

Foods that boost the immune system:

Food can make your body FEEL GOOD!

EAT GOOD FOOD for a Sick Free Winter...

~ is there food to keep the Cold Bugs away?  There is:

• Chicken Noodle Soup or any broth based soups....Grandma was right!!  Homemade is best...no time for that? ...

 I recommend Campbell's Healthy Request Chicken Noodle Soup or their Harvest Healthy Request.  PLEASE stay away from  any soups that have MSG in them and almost all do!  I know you are sick and reading a label is not on the top of your list, but here is why it is crucial to avoid MSG when you already are feeling crummy!  MSG is the leading food additive that causes Migraines.  Many, many people suffer Migraines and have no idea why.  A migraine on top of the symptoms of a flu or cold is absolutely unbearable, so do yourself a favor and tell you hubby to read the label  (msg = monosodium glutamate)

• Vegetables are rich sources of vitamins and minerals.
• Eat favorite garlic filled foods as much as you can. Garlic is known to have immune boosting and anti-inflammatory properties.
• Decaffeinated hot teas. Peppermint tea, decaffeinated green tea, detox tea or any other flavor can help sooth the throat and inhaling the steam can moisturize the nasal passages.
• Eat lots of fruit. It is packed with vitamins and your intestines love the soluble fiber.

I swear by ORGANIC THROAT COAT HERBAL TEA - it is sold at Target with the Tea/Coffee Aisle and it found in Krogers in the Organic/Natural Aisle.  It is around $4.99 a box and is worth every penny. 

 Did you know Gingerale really does soothe the stomach?  It is the ginger that is the Star. 

For the serious at heart, buy a whole ginger root in the produce department and take it home to make tea.  Take a small pot, add 2 cups of water, grate about 1/2 the  ginger root into the water and place on stove.  Let the ginger root dissolve into the hot water and cook for about 10-15 minutes.  Add honey and cinnamon and drink away. 

The WINTER MONTHS are PERFECT for making us Blue Blue Blue and NOW we realize there are foods that ZAP our energy and CHANGE our mood, a killer trio!   We really are WHAT WE EAT!  Our MOOD is related to the FOOD we eat:  Certain foods are key players in the production of powerful brain chemicals, called neurotransmitters. Neurotransmitters such as serotonin, dopamine, and norepinephrine may jog your memory, improve performance, improve sleep and boost your mood.

~ Get your B-vitamins

Folate and vitamin B12 may influence mood by playing a role in serotonin production. Studies have shown that low blood levels of these vitamins are sometimes related to depression.

~ Vitamin D is Superman

Vitamin D may changes your Winter Blues in Winter Boost!  When the brain releases serotonin, our mood gets better and our energy can increase and Vitamin D is positively linked to that occurring.  Although a link between vitamin D and seasonal affective disorder (winter blues) is still speculative, don't discount this sunshine vitamin.

*Here are some Good food sources of vitamin D: fish with bones, low-fat milk, fortified soy milk and egg yolks. Because vitamin D rich foods are limited, it may be beneficial to take a daily multivitamin and check out a good source of Vitamin D3...check the blog main page for a great source.

 START EATING FOODS for a GOOD MOOD:

~ Limit refined carbohydrates

Refined white starch like white bread, crackers, bagels and rice are digested quickly, causing a DROP in energy and most of us are hungry in a few hours.  Do you like feeling cranky and tired, I am sure you do not, so avoid:  concentrated sugars like soda, candy, fruit juice, jam and syrup because they can create significant spikes (and drops) in your blood sugar.

Good mood foods:

To decrease significant blood sugar swings, include high-quality carbohydrates such as vegetables, fruit, legumes, brown or wild rice and oatmeal.   High quality carbs trigger the release of serotonin which enhances calmness, improves outlook, and may lessen feelings of depression. Foods rich in soluble fiber such as flaxseeds, oats, barley, apples, pears, sweet potatoes, peas and beans help slow down the absorption of sugar in your blood, reducing mood swings.

Good mood foods rich in folate: fortified whole grain breakfast cereals, lentils, black eyes peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges.

Good mood foods rich in vitamin B12: shellfish, wild salmon (fresh or canned), fortified whole grain breakfast cereal, lean beef, low-fat dairy, and eggs.

Incorporate protein with meals.

The addition of protein to a meal or snack will help slow the absorption of carbohydrate in the blood. Dopamine and norepinephrine are released after eating protein, making you feel alert and focused for hours after eating.

Good mood foods: Choose heart-healthy lean protein such as skinless poultry, seafood, round or loin cuts of red meat, tofu, quinoa, eggs, and low-fat dairy.

If you live where I do, you can't make the WINTER go away, but you can STAY HAPPY from October - March!