Day 30: Baked Mac & Cheese

So..this is coming a day late but here it is.

I am happy to say the daily blogging is over. Goodbye 30 day blogrimage. Not that I didn't love doing it. I'll still be cooking almost every night, and they will still be healthy meals. I just don't have to blog about it every night! I've found the daily blogging with uploading pictures and writing recipes to be far too time-consuming. With what seems like such little time I have, I really don't want to spend it blogging daily. I think I will still use this blog..I really have enjoyed doing this, but not every day!

Baked Mac & Cheese

Ingredients:

• 3 tablespoons plain dry breadcrumbs
• 1 teaspoon extra-virgin olive oil
• 1/4 teaspoon paprika
• 1 10-ounce package frozen spinach, thawed
• 1 3/4 cups low-fat milk, divided
• 3 tablespoons all-purpose flour
• 2 cups shredded extra-sharp Cheddar cheese
• 1 cup low-fat cottage cheese
• 1/8 teaspoon ground nutmeg
• 1/4 teaspoon salt
• Freshly ground pepper, to taste
• 8 ounces (2 cups) whole-wheat elbow macaroni, or penne

Directions:

1. Put a large pot of water on to boil. Preheat oven to 450°F. Coat an 8-inch-square (2-quart) baking dish with cooking spray.
2. Mix breadcrumbs, oil and paprika in a small bowl. Place spinach in a fine-mesh strainer and press out excess moisture.
3. Heat 1 1/2 cups milk in a large heavy saucepan over medium-high heat until steaming. Whisk remaining 1/4 cup milk and flour in a small bowl until smooth; add to the hot milk and cook, whisking constantly, until the sauce simmers and thickens, 2 to 3 minutes. Remove from heat and stir in Cheddar until melted. Stir in cottage cheese, nutmeg, salt and pepper.
4. Cook pasta for 4 minutes, or until not quite tender. (It will continue to cook during baking.) Drain and add to the cheese sauce; mix well. Spread half the pasta mixture in the prepared baking dish. Spoon the spinach on top. Top with the remaining pasta; sprinkle with the breadcrumb mixture.
5. Bake the casserole until bubbly and golden, 25 to 30 minutes.

::Tip of the Day:: Make your own breadcrumbs. 
To make fresh breadcrumbs, tear whole-wheat bread into pieces and process in a food processor until coarse crumbs form. One slice of bread makes about 1/2 cup fresh crumbs. For dry breadcrumbs, spread the fresh crumbs on a baking sheet and bake at 250°F until crispy, about 15 minutes. One slice of fresh bread makes about 1/3 cup dry crumbs.

Day 29: Stay Local

10 Reasons to Eat Local

1. Eating local means more for the local economy.  According to a study by the New Economics Foundation in London, a dollar spent locally generates twice as much income for the local economy.  When businesses are not owned locally, money leaves the community at every transaction.

2. Locally grown produce is fresher.  While produce that is purchased in the supermarket or a big-box store has been in transit or cold-stored for days or weeks, produce that you purchase at your local farmer's market has often been picked within 24 hours of your purchase.  This freshness not only affects the taste of your food, but the nutritional value which declines with time.

3. Local food just plain tastes better.  Ever tried a tomato that was picked within 24 hours? Enough said.

4. Locally grown fruits and vegetables have longer to ripen. Because the produce will be handled less, locally grown fruit does not have to be "rugged" or to stand up to the rigors of shipping.  This means that you are going to be getting peaches so ripe that they fall apart as you eat them, figs that would have been smashed to bits if they were sold using traditional methods, and melons that were allowed to ripen until the last possible minute on the vine.

5. Eating local is better for air quality and pollution than eating organic. In a March 2005 study by the journal Food Policy, it was found that the miles that organic food often travels to our plate creates environmental damage that outweighs the benefit of buying organic.

6. Buying local food keeps us in touch with the seasons.  By eating with the seasons, we are eating foods when they are at their peak taste, are the most abundant, and the least expensive.

 side note: I found this especially to be true as we visited the farmer's market this past Saturday. I was looking for peppers, tomatoes and some fruits and they weren't available. I realize that they are not yet in season (can't wait for the summer!)

7. Buying locally grown food is fodder for a wonderful story. Whether it's the farmer who brings local apples to market or the baker who makes local bread, knowing part of the story about your food is such a powerful part of enjoying a meal.

8. Eating local protects us from bio-terrorism.  Food with less distance to travel from farm to plate has less susceptibility to harmful contamination. Remember the whole salomenella thing with spinach a few years back?


9. Local food translates to more variety.  When a farmer is producing food that will not travel a long distance, will have a shorter shelf life, and does not have a high-yield demand, the farmer is free to try small crops of various fruits and vegetables that would probably never make it to a large supermarket.  Supermarkets are interested in selling "Name brand" fruit: Romaine Lettuce, Red Delicious Apples, Russet Potatoes.  Local producers often play with their crops from year to year, trying out Little Gem Lettuce, Senshu Apples, and Chieftain Potatoes.

10. Supporting local providers supports responsible land development. When you buy local, you give those with local open space - farms and pastures - an economic reason to stay open and undeveloped.

Source: Eat Local Challenge

My husband and I have really been educating ourselves on food lately. This 30 day blog just happened to fall around the same time that we were getting movies such as "Food Inc" and reading books such as "No Impact Man" We've been challenged to do more.

If you haven't seen Food Inc, I encourage you to do so. Inside the dvd, there is a list of
10 things you can do to change our food system

1. Stop drinking sodas and other sweetened beverages.
2. Eat at home instead of eating out.
3. Support the passage of state and local laws to require chain restaurants to post calorie information on menus and menu boards.
4. Tell schools to stop selling sodas, junk food, and sports drinks. (more on that plus a petition to sign here)
5. Meatless Mondays, or Thursday, or whatever day you pick..go without meat once a week.
Fact: An estimated 70% of all antibiotics used in the U.S. are given to farm animals..yuck.
6,. Buy organic or sustainable food with little to no pesticide use.
7. Protect family farms, visit your local farmer's market.
8. Make a point to know where your food comes from- READ LABELS.
9. Tell Congress that food safety is important to you.
10. Demand job protections for farm workers and food processors, ensuring fair wages and other protections.


These are all just little steps that can be taken. I recently found out about a program called Community Supported Agriculture (CSA).  Basically, a farmer offers a certain number of "shares" to the public- typically a box of vegetables and fruits, but other farm products may be included. You can purchase a share, and in turn receive a box of seasonal produce each week throughout the farming season. I am looking into becoming a part of a CSA right now. To find one near you, go to http://www.localharvest.org/csa

 You can also find your nearest farmer's market at this site. Check it out! 

Day 28: Cream of Mushroom and Barley Soup

This soup was surprisingly delicious. It was so good! I was a little skeptical at first because neither of us are mushroom lovers. Not haters...somewhere in the middle. But we both loved this soup, even though it had mushrooms in every bite. It was a little pricey for soup because of the dried porcini mushrooms. I could only find these at Whole Foods and it was a little over $6 for just one ounce, but I'm sure you could substitute other mushrooms for a lower-cost meal. I got this recipe from EatingWell.com. I like getting recipes online where I can read other cooks' comments and changes on the recipes. But I pretty much made this recipe exactly as it called for, except I used cooking wine(sherry) from the grocery store and omitted the salt. Also, I didn't have any sage, so I subsituted fresh thyme. Here it is..

Ingredients

• 1/2 cup pearl barley
• 4 1/2 cups reduced-sodium chicken broth, or mushroom broth (see Shopping Tip), divided
• 1 ounce dried porcini mushrooms
• 2 cups boiling water
• 2 teaspoons butter
• 1 tablespoon extra-virgin olive oil
• 1 cup minced shallots, (about 4 medium)
• 8 cups sliced white mushrooms, (about 20 ounces)
• 2 stalks celery, finely chopped
• 1 tablespoon minced fresh sage, or 1 teaspoon dried
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper
• 2 tablespoons all-purpose flour
• 1 cup dry sherry, (see Ingredient Note)
• 1/2 cup reduced-fat sour cream
• 1/4 cup minced fresh chives

Directions

1. Bring barley and 1 1/2 cups broth to a boil in a small saucepan over high heat. Cover, reduce heat to low and simmer until tender, 30 to 35 minutes.
2. Meanwhile, combine porcinis and boiling water in a medium bowl and soak until softened, about 20 minutes. Line a sieve with paper towels, set it over a bowl and pour in mushrooms and soaking liquid. Reserve the soaking liquid. Transfer the mushrooms to a cutting board and finely chop.
3. Heat butter and oil in a Dutch oven over medium-high heat. Add shallots and cook, stirring often, until softened, about 2 minutes. Add white mushrooms and cook, stirring often, until they start to brown, 8 to 10 minutes. Add the porcinis, celery, sage, salt and pepper and cook, stirring often, until beginning to soften, about 3 minutes. Sprinkle flour over the vegetables and cook, stirring, until the flour is incorporated, about 1 minute. Add sherry and cook, stirring, until most of the sherry has evaporated, about 1 minute.
4. Add the soaking liquid and the remaining 3 cups broth; increase heat to high and bring to a boil. Reduce heat and simmer, stirring occasionally, until the soup has thickened, 18 to 22 minutes.
5. Add the cooked barley and continue cooking, stirring occasionally, until heated through, about 5 minutes more. Stir in sour cream until incorporated. Garnish with chives.

Tips & Notes

• Make Ahead Tip: Prepare soup through Step 4. Cover and refrigerate the soup and cooked barley separately for up to 3 days. To serve, combine (Step 5) and reheat.
• Shopping tip: Look for mushroom broth in aseptic containers in well-stocked supermarkets or natural-foods stores.
• Ingredient note: Sherry is a type of fortified wine originally from southern Spain. Don't use the “cooking sherry” sold in many supermarkets—it can be surprisingly high in sodium. Instead, purchase dry sherry that's sold with other fortified wines in your wine or liquor store. 

Nutrition

Per serving: 343 calories; 10 g fat (5 g sat, 4 g mono); 22 mg cholesterol; 38 g carbohydrates; 14 g protein; 7 g fiber; 501 mg sodium; 975 mg potassium.
Nutrition Bonus: Potassium (28% daily value), Selenium (20% dv), Iron (19% dv), Vitamin A (18% dv).

And just in case you were wondering...Dessert is Angel Food Cake topped with Fresh Strawberries and Whipped Cream!

::Tip of the Day::  Take your lunch to work! Taking your lunch is renowned for saving money (and calories). Instead of money, spend a little time (no more than what it would take to drive to a restaurant) to make your packed lunch something that you'll enjoy! Make extra for dinner (I do this frequently) or just get some good old sandwich meat and bread. My favorite lately has been homemade hummus in a whole wheat wrap with veggies and 1 slice of deli meat.

Day 27: Lemon Chicken Stir-Fry

I am still sick today- baaad cold. My head is stuffy, throat is sore...but I feel a little better than yesterday and felt well enough to make dinner. But no picture! I got this recipe from EatingWell.com. We both thought it was a little too lemony, so if I made this again, I would reduce the amount of lemon juice and/or zest. Also, I added in some red peppers, broccoli, and zucchini. I served it with white jasmine rice.

Ingredients

• 1 lemon
• 1/2 cup reduced-sodium chicken broth
• 3 tablespoons reduced-sodium soy sauce
• 2 teaspoons cornstarch
• 1 tablespoon canola oil
• 1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
• 10 ounces mushrooms, halved or quartered
• 1 cup diagonally sliced carrots , (1/4 inch thick)
• 2 cups snow peas , (6 ounces), stems and strings removed
• 1 bunch scallions, cut into 1-inch pieces, white and green parts divided
• 1 tablespoon chopped garlic

Directions

1. Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.
2. Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add mushrooms and carrots to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.

Nutrition

Per serving: 225 calories; 6 g fat (1 g sat, 3 g mono); 63 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 27 g protein; 3 g fiber; 448 mg sodium; 796 mg potassium.

Nutrition Bonus: Vitamin A (110% daily value), Vitamin C (60% dv), Potassium (23% dv), Iron (15% dv).

(Nutrition content is without the addition of rice, red pepper, broccoli and  zucchini)

Day 26: Italian-Style Spaghetti Squash

This was actually made yesterday but I was too sick to do anything. Therefore, my husband made dinner and he did a great job! It comes from Vegetarian Times Magazine. Spaghetti Squash is a great low-calories alternative to pasta. We both love this recipe.

Ingredients

• 2 lb. spaghetti squash, halved lengthwise and seeded
• 2 Tbs. olive oil
• 1 medium-sized red onion, thinly sliced
• 1 zucchini (8 oz.), diced
• 4 medium-sized tomatoes, diced
• 1/4 tsp. salt
• 1/4 tsp. coarsely ground black pepper
• 1/2 cup reduced-fat grated Parmesan cheese for garnish, optional

Directions

1. Preheat oven to 350F.
2. Place squash halves, cut side down, in baking dish. Add 1/4 cup water, and cover dish with foil. Bake for about 30 minutes, or until tender. Remove from oven, and cool slightly.
3. Meanwhile, heat 1 tablespoon oil in a large skillet over medium-high heat. Add onion, and cook for 3 minutes, or until onion is translucent. Add zucchini, reduce heat to medium, and cook for 4 to 5 minutes, or until zucchini begins to brown. Add tomatoes, salt and pepper. Reduce heat to low, and cook, uncovered, for about 10 minutes.
4. Using a fork, scrape squash strands into a bowl. Toss with remaining 1 tablespoon of oil. Mound squash in the centers of four pasta bowls. Spoon vegetable mixture around or over squash strands, dividing vegetables equally among bowls. Drizzle with more oil, if desired, and garnish with Parmesan cheese.

Serves 4

I did take a picture but I'm still sick and don't feel like uploading so here's the picture from the website:

So yummy!

Calories: 160, Protein: 3g, Total Fat: 8g, Saturated Fat:1g, Carbs: 22g, Sodium: 190 g, Fiber: 5g, Sugar:7g

Day 25: "Vegan" Shepherd's Pie

I got the original recipe from Whole Foods but changed it a little so it's not quite Vegan anymore. The only additions I made was a little bit of cheese and ground turkey. It's still a very healthy alternative to the original Shepherd's Pie, loaded with starchy mashed potatoes. Instead, it is topped with mashed cauliflower and millet. I've never used Millet before so I did a little research....

Millet is an excellent gluten-free source of magnanese, tryptophan, magnesium and phosphorus. While it is technically a seed, it is usually prepared as a grain that can be eaten in place of rice. It is easy to digest, supports stomach and spleen, is beneficial to the kidneys and helps to create an alkaline condition where there is too much acid.
On to the recipe..

Serves 6

Ingredients

3 tablespoons butter, plus more to oil baking dish
3/4 cup dried millet, rinsed and picked over
Salt and pepper to taste
5 cloves garlic, finely chopped
1/2 cup rice milk (oops...I got  vanilla without thinking but it didn't affect the dish)
1/2 head cauliflower, broken into small florets
1 small yellow onion, chopped
1 teaspoon fresh thyme
1 (16-ounce) package frozen mixed vegetables, thawed
1/4 cup chopped parsley, plus leaves for garnish
1/4 cup tomato paste
1 (15-ounce) can chickpeas, drained and mashed
1 (15-ounce) can kidney beans, drained and mashed
2 cups frozen corn kernels, thawed
1/2 pound cooked ground turkey

Just realized I didn't mash the beans..skipped that step. I also didn't have any tomato paste. But it still turned out fine!

Directions

Preheat oven to 350°F. Oil a 9-inch square baking dish with butter and set aside.

Bring 2 cups water to a boil in a medium pot. Add millet and 1 teaspoon salt. Cover, reduce heat and simmer 30 minutes. Heat 1 tablespoon of the butter in another medium pot on medium heat. Add half of the garlic and cook until light golden, 3 minutes. Add rice milk and cauliflower and bring to a simmer. Cover, reduce heat and cook until very tender, about 12 minutes. Add cooked millet to cauliflower and mash together with a potato masher until creamy. Season with salt and pepper and set aside.

Melt remaining 2 tablespoons butter in a large skillet over medium heat. Add onions, remaining garlic and thyme and cook, stirring frequently, until onions soften, about 4 minutes. Add mixed vegetables and chopped parsley and season with salt and pepper. Cook 6 minutes. Stir in tomato paste. Add chickpeas and kidney beans to the vegetable mixture along with 3/4 cup water and ground turkey, stirring to combine well.

Spread the vegetable-bean filling in the bottom of the baking dish. Sprinkle corn evenly over the mixture, then top with the cauliflower mash. Bake for about 25 minutes, until heated through. Cool for 5 minutes, then serve, garnished with parsley leaves.

Nutrition

Per serving: 620 calories (60 from fat), 6g total fat, 0g saturated fat, 27g protein, 118g total carbohydrate 24g dietary fiber, (WOW), 0mg cholesterol, 600mg sodium

::Tip of the Day::  Cook your own meals at home versus buying frozen foods (or takeout). In the book No Impact Man by Colin Beaven, a study in the UK showed that the amount of time people now spend driving to the supermarket, looking for parking, wandering the aisles in search of frozen pizza or premixed salad nearly equals the time people spent preparing food from scratch just 20 years ago.

Day 24: Broiled Citrus Fish with Roasted Nutmeg Cauliflower

I got the original fish recipe  from Whole Foods but changed it a bit. The Roasted Cauliflower recipe is from Ellie Krieger's cookbook "The Food You Crave". Neither of us are big cauliflower fans but we love this recipe. If you don't like cauliflower, you've really gotta try this recipe because there's just something about it. I also made a salad of organic baby field greens with homemade buttermilk ranch dressing.

Broiled Fish with Citrus

Serves 2

Ingredients

1 1/4 cup Orange Juice
2 minced shallots
5 fresh Basil leaves, chopped
1 teaspoon fresh Thyme, chopped
2-3 sole fillets, or other mild fish
1 teaspoon extra-virgin olive oil
Salt and ground black pepper, to taste

Directions

Combine juice, shallots and herbs in a small saucepan and simmer until thickened, 15–20 minutes; cover and set aside.

Heat broiler. Sprinkle both sides of fish with oil, salt and pepper. Place on a foil-lined baking sheet and broil 5 to 6 inches from heat, just until fish is opaque and flakes easily with a fork, about 5 minutes per half inch of thickness.

Use a wide spatula to transfer fillet to serving plate, spoon sauce on top. Serve immediately.


Roasted Nutmeg Cauliflower

Ingredients

1 head cauliflower (about 2 pounds), cut into florets
2 T. extra virgin olive oil
1/4 teaspoon ground nutmeg
1/4 teaspoon salt

Directions
Preheat the oven to 350. Place the cauliflower in a 9x13-inch baking dish, toss with the oil, and sprinkle with the nutmeg and salt. Cover the dish and roast for 30 minutes.
Remove the cover, stir, and cook for another 30-45 minutes, until the cauliflower is tender and nicely browned, stirring occasionally.

Note: I made the cauliflower before the fish.

319 Calories

::Tip of the Day::  Choose whole foods (foods mostly unprocessed and unrefined- such as fruits, veggies, whole grains,unprocessed meat, poultry, and fish, and non-homogonized milk) as much as possible. They cost less to you and to the planet's resources, and of course, deliver more health benefits. Highly processed, packaged food is not only less nutritious, but a health-conscious consumer finds himself/herself reading labels usually to find that most of what you're paying for is artificial ingredients or non-nutritive ingredients. 

Day 23: Breakfast Muffins

I'm not gonna count yesterday as a day because it was leftover night and I didn't even blog. So..day 23...tonight was an unexpected night of not cooking dinner. I stopped by Whole Foods for some bulk items and guess what?? I got the spices free! The weight didn't register on the scale at the checkout so I didn't get charged. Then the cashier proceeded to tell me that there's a certain little old lady who comes in every week and keeps getting free spices little by little. Ha!

Since my husband has been riding his bike to work for almost 30 days, I decided to make him these "Savory Breakfast Muffins" originally from EatingWell.com. Frequently he gets up too late to eat a good breakfast (think whole grain cereal and a boiled egg, or a bowl of oatmeal) so I decided to make him something hearty to grab on the go in the morning. And I get to enjoy too, of course.

Savory Breakfast Muffins

Ingredients

• 2 cups whole-wheat flour
• 1 cup all-purpose flour
• 1 tablespoon baking powder
• 1/2 teaspoon baking soda
• 1/2 teaspoon freshly ground pepper
• 1/4 teaspoon salt
• 3 eggs
• 1 1/2 cups buttermilk
• 4 tablespoons Canola Oil
• 2 tablespoons butter, melted
• 1 cup onions
• 3/4 cup cooked turkey bacon
• 1/2 cup chunked or grated Cheddar cheese
• 1/2 cup diced green bell pepper
• 1/2 cup chopped mushrooms 
• 5 cloves garlic

Preparation

1. Preheat oven to 400°F. Coat 12 muffin cups with cooking spray.
2. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, pepper and salt in a large bowl.
3. Melt 2 Tablespoons butter in skillet. Add onion, pepper, mushroom, and garlic. Saute 1-2 minutes.
4. In a medium bowl, whisk together eggs, buttermilk, and oil. Fold in vegetable mixture with butter, bacon, and cheese. Make a well in the center of the dry ingredients. Add the wet ingredients and mix with a rubber spatula until just moistened. Scoop the batter into the prepared pan (the cups will be very full).
5. Bake the muffins until the tops are golden brown, 20 to 22 minutes. Let cool in the pan for 5 minutes. Loosen the edges and turn the muffins out onto a wire rack to cool slightly before serving.

I changed this recipe after reviewing the comments about it tasting a little bland but I still found this to be somewhat true. I think maybe next time, I will add some fresh herbs or experiment with some other spices. It needs a little kick, but overall, tastes okay.

::Tip of the Day:: Buy in bulk! This cannot be emphasized enough. I only need 1/4 teaspoon and 1/2 teaspoon of 2 different spices for a recipe. 2 spices that I would probably never use again and waste the rest of the bottle if I were to buy it. Instead, I got just the amount I needed and because it was so little, it didn't even register on the scale so I got it free! That's just as good as borrowing from your neighbor like they did in the good ole days. Buy in bulk and you'll get as little or as much as you need!

Day 22: Lemon-Raspberry Muffins and Roasted Red Pepper Hummus

Today we ate leftover pizza for dinner- Taylor's idea. How could I resist the idea of not having to cook dinner when I had so many other things to do. Instead I made these yummy lemon-raspberry muffins and hummus. I found the original recipe on a site called EatingWell, but after reading all the comments, I decided to make a few changes. I wasn't completely pleased with how they turned out. They didn't rise normally like muffins are supposed to. Maybe this is because I substituted lemon yogurt for the oil to replace fat? I don't know food science so I might not ever find out. I will keep experimenting with the recipe until perfection. So if you decide to make it, you may want to use the original.

Lemon-Raspberry Muffins

Ingredients

• 2 lemons
• 1/2 cup sugar
• 1 cup nonfat buttermilk
• 1 jar lemon yogurt
• 1 large egg
• 1 teaspoon vanilla extract
• 1 cup white whole-wheat flour, or whole-wheat pastry flour
• 1 cup all-purpose flour
• 2 teaspoons baking powder
• 1 teaspoon baking soda
• 1/4 teaspoon salt
• 1 1/2 cups fresh or frozen (not thawed) raspberries
• 2 Tablespoons ground Flaxseed

Preparation

1. Preheat oven to 400°F. Coat 12 large (1/2-cup) muffin cups with cooking spray or line with paper liners.
2. Use a vegetable peeler to remove the zest from the lemons in long strips. Combine the zest and sugar in a food processor; pulse until the zest is very finely chopped into the sugar. Add buttermilk, oil, juice of 1 lemon, egg and vanilla and pulse until blended.
3. Combine whole-wheat flour, all-purpose flour, baking powder, baking soda, flax, and salt in a large bowl. Add the buttermilk mixture and fold until almost blended. Gently fold in raspberries. Divide the batter among the muffin cups.
4. Bake the muffins until the edges and tops are golden, 20 to 25 minutes. Let cool in the pan for 5 minutes before turning out onto a wire rack. Serve warm.

Makes 18-20 muffins

I got the hummus recipe from Allrecipes.com. I have made hummus a few times now and have been very pleased with the results. I found the Tahini Paste in a Mediterranean Market Store but sometimes it can be found in your local grocery store. I have always bought cans of garbanzo beans, and cans of all beans for that matter, but today I decided to try something new...I bought dried beans, soaked, and cooked them. Here's what I found- you get about 3x more for the price of 1 can...with not too much extra work. I also roasted a fresh red pepper myself, but only had 1/2 a pepper which is why the dip isn't so red in the picture.

Spiced Sweet Roasted Red Pepper Hummus

Ingredients

• 1 (15 ounce) can garbanzo beans, juice set aside
• 1 (4 ounce) jar roasted red peppers
• 3 tablespoons lemon juice
• 1 1/2 tablespoons tahini
• 6 cloves garlic (original recipe called for 1 clove...I Love Garlic)
• 1/2 teaspoon ground cumin
• 1/2 teaspoon cayenne pepper (I used regular pepper)
• 1/4 teaspoon salt
• 1 tablespoon chopped fresh parsley

Directions

1. In an electric blender or food processor, puree the chickpeas, red peppers, lemon juice, tahini, garlic, cumin, cayenne, and salt. Process until the mixture is fairly smooth, and slightly fluffy. When the mixture starts to stick, add some of the juice from can of garbanzo beans. Make sure to scrape the mixture off the sides of the food processor or blender in between pulses. Transfer to a serving bowl and refrigerate for at least 1 hour. (The hummus can be made up to 3 days ahead and refrigerated. Return to room temperature before serving.)
2. Sprinkle the hummus with the chopped parsley before serving.

I'm very excited about lunch tomorrow. I'm thinking a whole wheat pita or tortilla with hummus, basil, spinach leaves, and a few other veggies and maybe a little bit of cheese! 

::Tip of the Day #1::  If you don't have buttermilk, you can mix 1 Tablespoon of lemon juice into 1 C. Milk

::Tip of the Day #2:: Buy dry beans, rather than canned, and cook yourself. This doesn't save on time, but really saves money!

Day 21: 8 easy ways to eat healthy

I was sick yesterday, so instead of cooking, we got pizza from Savastano's (the best Chicago-style pizza in town) and frozen yogurt from Freshberry! Didn't even get the chance to post yesterday, so here it is a day late.

Healthy Food Swaps

1. Try low-fat or fat-free Greek-style yogurt instead of fat-free or low-fat flavored yogurt.

Why it's better: In order to get their fruity taste and make up for the missing fat, flavored low-fat and fat-free yogurts are loaded with sugar -- up to 35 grams in a 6-ounce cup! Plus, they typically contain only 6 grams of protein or fewer. Greek-style yogurt has about 13 grams of protein and 6 grams or fewer of added sugar per 5.3-ounce serving, making it the healthier option.
Try: FAGE Total Greek Yogurt. It comes in fat-free and low-fat varieties.

2. Pack lunch with whole-grain crackers instead of white bread.

Why it's better: White bread can raise your blood sugar more than chocolate cake, Coke, or ice cream. And with less than 1 gram of fiber per slice, it doesn't keep you full. Instead of a traditional sandwich, pair whole-grain crackers with hummus, low-fat cheese, or nut butter. You'll get satisfying crunch -- and more fiber.
Try: High-fiber Triscuits (3 grams of fiber per serving) or All-Bran Crackers (5 grams of fiber).

3. Try beans instead of rice.

Why it's better: As a side dish, brown rice beats white, but beans trump both -- they're high in fiber and protein. One cup of kidney beans has 16 grams of fiber and 13 grams of protein.
Try: A three-bean salad made with black, kidney, and pinto beans, or toss them in a green salad as a source of protein. If you're using canned beans, be sure to rinse them first to wash off the excess sodium they're packed in.

4. Try eggs instead of egg whites.

Why it's better: The protein is in the whites, so you'll get a healthy meal if you skip the yolks, but you will miss out on some crucial nutrients. Yolks contain choline, which is important for brain health; lutein and zeaxanthin, both of which are key for healthy vision; and vitamin D, which helps with calcium absorption and has been linked to a lowered risk for colon and skin cancers. Unless you're watching your cholesterol levels, choose the whole egg.
Try: Omega-3-fortified eggs from chickens that are fed a nutrient-rich diet of seeds and grains. A new brand, sold at Wal-Mart and major supermarkets, is Christopher Eggs, which contains 660 milligrams of omega-3s per egg -- up to 18 times the amount found in an ordinary egg.

5. Make a sandwich with natural peanut butter and low-sugar jelly rather than reduced-fat PB and regular jelly.

Why it's better: All peanut butter is full of heart-healthy monounsaturated fat, which makes it a great choice for lunches or snacks. But many reduced-fat brands contain added sugar to make them taste more like regular peanut butter. Add jelly and you're getting lots of nutritionally empty sugar calories. Natural peanut butter contains no additives or artificial oils, and low-sugar or no-sugar jelly gives you the sweet taste you love with far fewer calories.
Try: Smucker's Natural Peanut Butte.

6. Try ground turkey breast instead of ground turkey.

Why it's better: Ground turkey can contain white meat, dark meat, and skin, which increases calories and fat. Ground turkey breast is white meat only, so it's leaner, which means you can save up to 76 calories and 10 grams of fat per 4-ounce serving.
Try: A Boca Meatless Ground Burger, if you're not a fan of turkey. Each serving has just 60 calories and less than 1 gram of fat.

7. Make beef tenderloin instead of brisket.

Why it's better: Cuts ending in "loin," such as top loin and sirloin, tend to be leaner than prime cuts, such as brisket and prime rib.
Try: A 3-ounce serving of tenderloin rather than a same-size slice of brisket -- it will save you 9 grams of fat and 4 grams of saturated fat. If you want a fattier cut of beef, look for brands labeled "100 percent grass-fed" or "grass-finished." Cows that eat natural grasses have a lower level of saturated fat and a higher level of omega-3s than those fed only grain.

8. Drink water.

Why it's better: Duh! No swap (or explanation) needed here. Nothing beats water when it comes to staying hydrated.




originally posted in Fitness Magazine's July 2009 issue.


::Tip of the Day:: Get a reusable water bottle and refill it from filtered water from home (think Brita or Pur Filter). Not only does it make good sense for the earth, but it also makes good "cents" for your bank account. Look for bottles free of BPA (the bad plastic that has hormone disrupters and increases risk of cancer). My favorite line is SIGG 

Day 20: Balsamic Chicken with Baby Spinach

This is a super fast and easy recipe.  I started a little after 6 and finished at 6:25. I didn't have the diced tomatoes so I made it without. I also substituted some instant brown rice that I had on hand because I didn't get the chance to go to Whole Foods for the 3/4 c. couscous.

Balsamic Chicken with Baby Spinach and Couscous

Ingredients

nocoupons

• 3 tablespoon olive oil
• 5 cloves garlic, chopped
• 2 (8-ounce) boneless, skinless chicken breasts, halved
• 1/4 teaspoon salt, plus more to taste
• 8 ounces baby spinach
• 2 tablespoons balsamic vinegar
• 1/2 cup low-sodium chicken broth
• 1 cup low-sodium canned chopped tomatoes with juice
• 2 cups hot cooked whole-wheat couscous, cooked (from about 3/4 c. uncooked)  (I used some instant brown rice I had on hand)

Directions

Heat 1 Tbsp. Olive Oil in a large skillet  over medium-high heat. Season the chicken on both sides with the salt and pepper. Add the chicken and cook until brown and cooked through, about 4 minutes per side. Remove the chicken and set aside. Add the remaining 2 Tbsp. oil to the pan, add the garlic, and cook for 1 minute. Add the spinach and cook just until wilted, about 1 to 2 minutes. Remove from the pan and set aside.

Lower the heat to medium and add the balsamic vinegar and chicken broth to the pan and stir, scraping the bottom of the pan to remove any browned bits. Add the tomatoes, bring to a simmer and cook 3 to 5 minutes, until sauce is slightly thickened.

Divide the couscous between 4 serving plates.  Top with the spinach, chicken and balsamic-tomato sauce.

Serves 4: Serving Size: 1 chicken breast, 3 T. Sauce, 1/2 c. Spinach, and 1/2 c. Couscous

Per Serving: Calories: 342, Total Fat: 12 g, Protein: 32g, Carbs:27g, Fiber: 6g, Chol: 66 mg, Sodium: 336 mg

Excellent Source of: Fiber, Iron, Niacin, Pantothenic Acid, Phosphorus, Protein, Selenium, Vitamin A, Vitamin B6, and Vitamin C

Good Source of: Potassium

::Tip of the Day:: Swap Whole Wheat Flour for up to half the White Flour in recipes. Store in freezer instead of on the shelves and it will last for up to 6 months.Whole-grain flour has a shorter shelf life than refined versions because the essential fatty acids it contains cause it to spoil faster.  You don't have to thaw it before using; the fatty acids prevent the flour from hardening.

Day 19: Quinoa and Black Beans

Before I dive into the recipe. I'd like to enrich your lives with the wonderful knowledge of Quinoa. Quinoa is a complete protein containing all 8 essential amino acids. It's light and fluffy in texture but has that whole grain ability to fill you up.

How to cook: Use twice as much water as quinoa. Salt is optional.
Rinse quinoa until water runs clear. Drain and transfer to a medium pot. Add water (and salt) and bring to a boil. Cover, reduce heat to medium low and simmer until all the water is absorbed (15-20 minutes). Remove from heat, uncover, and fluff with a fork.

Tips and Tricks:

• For extra flavor, try using vegetable, chicken or beef broth instead of water when cooking (omit the salt)
• Toast quinoa (after rinsing) in a skillet for 3-4 minutes before cooking to add more flavor (I'll have to try this one sometime)
• Add cooked quinoa to soups, stews, and casseroles.
• Add a little bit of honey and some fresh (or frozen) berries, such as blackberries for a great breakfast.
• Store cooked and cooled quinoa in a tightly sealed container in the refrigerator for 3-5 days or in the freezer for up to 2 months.

1 cup of cooked quinoa makes about 4 servings. Cost per serving: 38 cents.

you can find lots of yummy quinoa recipes at Whole Foods website here:
http://www.wholefoodsmarket.com/recipes/advanced-search.php
You can create an online recipe box and save all the recipes you'd like to go back to.

Now, for the recipe... I originally got this from Allrecipes.com, but I have added/lessened a few ingredients.

Quinoa and Black Beans

Ingredients

• 1 teaspoon olive or canola oil
• 3/4-1 large onion, chopped
• 5 cloves garlic, crushed
• 3/4 cup uncooked quinoa
• 1 cup vegetable broth
• 1 teaspoon ground cumin
• salt and pepper to taste
• 1 cup frozen corn kernels
• 1 can diced tomatoes
• 2 (15 ounce) cans black beans, rinsed and drained
• 1/4 cup chopped fresh cilantro

Directions

1. Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.
2. Set aside the juice from can of tomatoes (about 1/2 c) and add to 1 c. Vegetable Broth. Rinse quinoa and add into the saucepan and cover with vegetable broth. Season with cumin, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,
3. Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the tomatoes, black beans and cilantro. 

Serves 6

Nutritional Info:

Excellent Source of: Protein, Fiber, Iron, Thiamin, Niacin, Magnesium, Manganese, Phosphorus, Folate, Vitamin A, Vitamin C,

Good Source of: Vitamin B6, Copper, Zinc, Calcium

::Tip of the Day::
Make your own vegetable broth. (I read this tip and am in the process of doing it for the first time)

You can save veggie leavings - like onion and garlic peel, carrot ends, mushroom stems, and stems from fresh herbs and spices - in a container in the freezer. Once you have enough, just put them into a pot with enough water to cover and bring to a rolling boil. Lower the heat and simmer for an hour, then strain out the scraps. What’s left is a wholesome, tasty veggie broth that’s just as good as (if not better than) store-bought; and cheaper too!

Day 18: Whole Wheat Pasta with Vegetables and Herbs

This is one of my favorite recipes. There are multiple reasons for that: 1. It's a pasta dish and I love pasta!! 2. It has lots of fresh veggies and herbs 3. It has lots of onions and garlic 4. I made it up

I make enough for 8 so we can have leftovers for lunch and maybe a meal next week. This is a low-cost meal. Just as an estimate, probably less than $1 per serving.

 Ingredients: 
1-12 ounce box whole wheat pasta- penne or rigatoni
1/2 red pepper, 1/2 yellow pepper chopped into 1/2 inch-1 inch squares
6 garlic cloves
1 medium onion, or 1/2 large onion
1-2 Tbsp. Olive Oil, plus a couple more Tablespoons
1 c. baby spinach leaves
1/2 container cherry or grape tomatoes
6-8 large (fresh) basil leaves
1/2 c. Parmesan cheese
salt and pepper to taste
6-8 small mushrooms, sliced


Directions:
1. Preheat oven to 400 and roast tomatoes as directed here. I didn't have time for this step so I ended up cooking them over the skillet after step 3. 
2. In a large pot, prepare Pasta according to package directions.
2. Meanwhile, in a large skillet, sauté the onions with 1-2 Tbsp. olive oil over medium high heat until soft (about 3-5 minutes), add the garlic, peppers, and mushrooms
3. Drain pasta and return to pot.
4. Add vegetable mixture from skillet to pasta, along with the cup of spinach. Drizzle with olive oil. Blend together and top with parmesan cheese. Mix in chopped basil leaves right before serving.

There are many variations to this recipe. If you'd like more or less of a certain ingredient, go ahead. I also gave a range on many of the ingredients because I don't exactly measure, I just throw things in the pot. Sometimes I also add a can of canneloni (white kidney) beans for added protein, fiber, and nutrients.

I tossed together a quick spinach-lettuce salad (NEVER iceberg lettuce) with homemade Buttermilk Ranch dressing. Normally I add lots of veggies, but they are already in the pasta!

Serves 8
Nutritional Content:
I don't know calorie content but I can provide some nutritional information.
Excellent Source of: Fiber, Vitamin A, Vitamin C, Calcium,
Good Source of: Protein (yes, even without the meat thanks to the pasta and cheese), Iron , Manganese, Potassium, Magnesium, Vitamin B6, Vitamin K, Riboflavin, Vitamin E, Folate, Niacin, Thiamin, Phosphorus, Copper, Zinc, Selenium,Vitamin B5,

Some of the Vitamins and Minerals listed as a Good Source may actually be an excellent source because they are contained in multiple ingredients.

I bought a package of Living Basil from Whole Foods when I was in Kansas for Easter (Their basil ais better than the basil in Oklahoma). When I came home, I decided to plant it in a pot that Taylor's Aunt and Uncle gave us for Christmas, decorated by their kids. I may post a picture later but it's a little wilty right now due to insufficient sunlight and lack of water. It started to perk up today though. I'm sure it will be doing great in a few days. 

Basil is perfect for Italian recipes. More on its benefits here if you're interested.  Oregano is another great herb for Italian dishes. The only 2 herbs I have potted right now is Basil and Thyme but I am planning on adding a few more in the next couple of weeks. 

::Tip of the Day:: Grow your own! If you can, start a garden. If you're constricted by apartment living like me, you can still grow a few things like herbs- on your window sill or outside. To learn more, go here 

Day 17: 13 ways to eat healthy on a budget

I haven't posted any recipes for a few days. We were out of town for Easter Weekend and were blessed to have leftovers to bring home. We finished up the last of the leftovers tonight so tomorrow will be a new meal. Today, I'd like to share about healthy eating on a budget, courtesy of Care2.com

1. Double or triple your normal recipes and freeze the leftovers. You’ll dramatically cut down the cost of buying prepared and packaged foods. And, you’ll eat healthier when you’re tired or in a pinch for time.
2. Use seasonal fruits and vegetables as much as possible. When food is in season it is cheaper. Plus, you’ll be doing your part for the environment by eating more locally grown food.
3. Watch for sales. Plan your meals around some of the cheaper sale items you find.
4. Add more beans to your diet. Beans are not only the “magical fruit” they can work magic on your budget since they are super nutritious and cheap. Dried beans can be cooked effortlessly overnight in a slow cooker. Place 1 cup dried beans and 6 cups water in a slow cooker before going to bed and cook on low overnight. Drain and rinse in the morning and they are ready for use in your soup, stew, chili, salad, or other recipes. 5. Eat more vegetarian meals. Meat tends to be more expensive (not to mention takes a higher toll on the environment and your body).
6. Take a page from the chef’s notebook: use mirepoix as a base for many soups, stews, and rice dishes. Mirepoix is a fancy-sounding French word simply means chopped onions, celery, and carrots. These are among the cheapest vegetables and they add lots of flavor to your meals.
7. Shop at your local farmers markets instead of grocery stores as much as possible. Most farmers’ market food doesn’t have the built-in costs of lengthy transportation, distributors, warehousing, and other costs. Plus, the food is fresher and frequently more nutritious, and eating locally is better for the environment.
8. Grow your own sprouts and herbs.
9. Buy seasonal produce in bulk and freeze it. From berries to sliced peaches, to chopped green and red peppers, many fruits and vegetables can be frozen.
10. Hit the bulk bins at your local health food or grocery store. Here’s where you’ll find the lower cost whole grains, beans, seeds, nuts, and flour. They’re usually substantially cheaper than their packaged counterparts. And, less packaging is good for your wallet and the planet.
11. Shop the perimeter of your grocery store. You’ll find the fresh, healthier options there. The center aisles are primarily reserved for the packaged, convenience foods that tend to cost more and be full of dangerous additives, trans fats, and sugar.
12. Make your own snacks. Prepared snack foods are not only full of junk ingredients that you should avoid, they tend to be expensive. Make a batch of cookies, muffins, or other snack food with wholesome natural ingredients.
13. Plan ahead. A few minutes of planning the meals you’ll make and your grocery list can save you plenty of cash on impulse purchases you’ll be less likely to make.

::Tip of the Day:: Eating Healthy does not have to be Expensive. 

Day 16: Drink More Water

In honor of the last couple posts on consuming less pop and High Fructose Corn Syrup, I'd like to offer 10 ways to increase your daily water intake.

1. Know that the eight glass rule isn’t necessarily for everyone. Weight and exercise also factor into how much you should drink a day so figure out how much water you need a day with this nifty water-drinking calculator!
2. Don’t feel like you have to start drinking dozens of glasses of water right off the bat, ease into it!
3. When you want to drink a soda, think about the pros and cons. What good is a soda for you? It’s full of Aspartame, unnatural sweeteners, dyes… who knows! Water on the other hand is something your body needs and flourishes from.
4. Make water accessible! Buy yourself a water purifying system (we use a Pur 2 gallon filter) so that way there is never an excuse not to pour yourself a glass.
5. To piggyback on making it accessible, plan ahead! If you know you’re going to be out and about all day or sitting for forever at a desk, pour yourself a bottle to-go so you’re prepared when thirst strikes.
6. Drinking water all day can get a little boring, so spice it up! Add some fruit or a cucumber to your next glass! Or try adding fresh mint leaves.
8. Add some incentive to drinking water by keeping it cold- cold water takes energy for your body to regulate the temperature and burns calories!
9. If none of these strike your fancy, set a timer! Depending on how much water you need to intake, you can anticipate needing to drink a glass every other hour, for example.
10. Get sneaky by eating water enriched foods like watermelon or tomatoes- both over 90 percent made of water not to mention delicious and healthy for you!

http://www.care2.com/greenliving/10-ways-to-increase-your-daily-water-intake.html

 ::Tip of the Day:: click here to learn 25 things you might not know about water. 

Day 15: HFCS??

Skip to the bottom for why you should stay away from HFCS.

I have mentioned High Fructose Corn Syrup (HFCS) in several posts. Today I'd like to explore a bit into this nasty little syrup that is so prevelant in almost everything on the grocery store shelves these days.

High fructose corn syrup (HFCS) is a calorie-providing sweetener used to sweeten foods and beverages, particularly processed and store-bought foods (that's another good reason to stay away from processed foods) It is made by an enzymatic process from glucose syrup that is derived from corn. A relatively new food ingredient, it was first produced in Japan in the late 1960s, then entered the American food supply system in the early 1970s. HFCS is a desirable food ingredient for food manufacturers because it is equally as sweet as table sugar, blends well with other foods, helps foods to maintain a longer shelf life, and is less expensive (due to government subsidies on corn) than other sweeteners. It can be found in a variety of food products including soft drinks, salad dressings, ketchup, jams, sauces, ice cream and even bread and crackers.

In some ways, HFCS and Table Sugar are the same. They contain the same number of calories and both contain fructose and glucose. The effects on the body however, are different.

You may have seen the marketing campaigns by the Corn Refiners Association trying to improve the reputation of HFCS...don't buy it!

A Princeton University Research team has recently revealed a study that shows that High Fructose Corn Syrup leads to significantly higher weight gain than table sugar. The study found that consumption of HFCS led to abnormal increases in body fat, especially in the abdomen, along with raised levels of triglycerides (circulating blood fats).

According to the Princeton press release for the study, in the 40 years since the introduction of high-fructose corn syrup as a cost-effective sweetener in the American diet, rates of obesity in the U.S. have skyrocketed. In 1970, around 15 percent of the U.S. population met the definition for obesity; today, roughly one-third of the American adults are considered obese, the CDC reported.

On average, Americans consume 60 pounds of High Fructose Corn Syrup per year!!

Please check out the links below for more in-depth info.

Here's 4 basic reasons you should avoid High Fructose Corn Syrup:

1. High-fructose corn syrup has been linked directly to obesity, diabetes and metabolic dysfunction.
2. High-fructose corn syrup elevates triglycerides levels, which can lead to heart disease.
3. High-fructose corn syrup is simply empty calories with no nutritional value whatsoever.
4. The environmental footprint of high-fructose corn syrup is exceedingly large.

Sources:
http://www.sparkpeople.com/resource/nutrition_articles.asp?id=486
http://www.care2.com/greenliving/hfcs-causes-surprising-weight-gain.html?amp%3Bpage=2&
http://www.eurekalert.org/pub_releases/2010-03/pu-prf032210.php
http://www.care2.com/greenliving/just-desserts-hfcs-redux-and-why-obesity-is-just-so-delicious.html
http://www.care2.com/greenliving/high-fructose-corn-syrup-that-sweet-sweet-bully.html


::Tip of the Day:: Decrease your sugar intake. To be fair, neither high fructose corn syrup, or sugar is good for you in large amounts. Use a little when necessary, or even better, use honey!

Day 14: Olive Oil and Healthy Spices

I absolutely love this store called Penzey's Spices. We don't have this store in Tulsa, so I always take the opportunity to go when I come home to Kansas. Penzey's has wonderful spices. The thing I love about their stuff is it's pretty close to nature. Many of the seasonings do not have any added salt, never any MSG, and are just wonderful. It's such a pleasant experience to enter their stores. You have the chance to explore all the spices in person- they have sample jars where you can smell everything. I have bought many of their special blends- Pumpkin Pie Seasoning, Chili Seasoning (delicious), Salad Dressing Mixes, Hot Chocolate Mix, Cinnamon, and Vanilla. They might be a little more expensive than the grocery store but often the spices are of greater strength, so you can use less. My only purchase today was Pure Vanilla Extract. No additives are used, and there is no High Fructose Corn Syrup, like many of the Vanilla Extracts in the grocery stores. Also, the vanilla is 10% stronger than the vanilla in supermarkets.

Check to see if you have a Penzey's near you here

I'm glad we kept walking, because 2 doors down we found a local store that is not a franchise called The Tasteful Olive . They have all these containers of different olive oils and vinegars. I was sad that I didn't see any oils from Spain but I was talking to the owner about it and she said they'll probably have some more in next year. The seller she gets her oils from goes to select small olive orchards and buys the whole crop. I hope they stay in business. One of the most wonderful things about this store is that you can taste test all the products. My favorite by far was the Tuscan Herb Blend Extra Virgin Olive Oil. We didn't buy any this time because it wasn't in the budget for this month, but I plan on budgeting out for a jar the next time we come in town!

::Tip of the Day:: Consume more Olive Oil! Research indicates the health benefits of olive oil can be traced to 2 main factors:

1. Oleic acid, a monounsaturated fatty acid, which is highly concentrated in olive oil. Consumption of oleic acid may be associated with:

• Reduction of total cholesterol and an increase in the high-density cholesterol (HDL-C), which has a protective effect on blood vessels.
• Improved sensitivity of cells to insulin, which helps to prevent diabetes, high blood pressure and obesity.
• Decreased risk of heart disease.
• Decreased risk of Alzheimer’s disease.
• Decreased risk of breast cancer.

2. Phenolic compounds, which are potent antioxidants found in virgin and extra virgin olive oil. These compounds give unrefined olive oils their distinctive flavors and high degree of stability. Studies indicate these compounds may help to:

• Turn off the activity of genes that produce the kind of inflammation that causes coronary heart disease.
• Decrease production of inflammatory chemicals.
• Decrease the production of the most damaging form of cholesterol, oxidized LDL cholesterol.

(Source:http://www.care2.com/greenliving/olive-oil-for-flavor-and-health.html)

Extra  Virgin Olive Oil is even better if you can use it.

Day 13: Caramel Color+Phosphoric Acid+ Natural Flavors" + HFCS+Carbonated Water= JUNK

I won't be cooking the next couple of days because we are out of town with family for Easter. Instead, I will be posting links to interesting articles and websites.

The first website I found recently is called sugarstacks.com
There are many interesting foods and beverages on there, so you should definitely go check it out, but in today's blog I'd like to focus specifically on soda pop.

Lately, I have been disgusted by the thought of drinking pop. I know I am probably in a small minority of Americans, but we all should stay away from this stuff! It's the number one caloric source in the world that is entirely manmade, except for the caffeine. I mean, what is in this stuff that makes people keep coming back for more? I will occasionally have a Sprite-maybe once a month, but at least it's clear. Every time I try to take a sip of Dr. Pepper (my husband's favorite), it burns so bad going down! All that nasty stuff is, is a mixture of altered water (injected with carbon dioxide gas), artificial flavors, artificial color, and phosphoric acid, and of course, the High Fructose Corn Syrup.

Now let me ask you- if you saw all those ingredients piled up without knowing they make pop, would you want to consume the product? I doubt it..

Soda is often linked to type 2 diabetes, osteoporosis, dental erosion, and a higher risk of kidney stones and heart disease. And let's not forget about the obesity epidemic. According to a 2007 Harvard survey, soda is partially responsible. A more recent study found that people who drank 2 or more sodas a week had an 87% increase in risk of developing pancreatic cancer (don't panic: the odds are already very low of developing this type of cancer).

If you're still reading and interested, here is a breakdown of what America's favorite beverage contains (taken directly from a beachbody newsletter

Carbonated water
Ingredient-wise, this is cola's get-out-of-jail-free card. Carbonated water—water injected with carbon dioxide gas—has received a bad rap over the years, but current studies suggest there's little wrong with it. The idea that the phosphorus (the "fizz") in bubbly water drains calcium from bones was shown to be untrue in a 2001 study by the Creighton University Osteoporosis Research Center in Nebraska. So if you give up the soda and stick to the soda water, you'll be in good shape.
High fructose corn syrup (HFCS)
For the uninitiated, HFCS is corn syrup that has gone through enzymatic processing to increase its fructose level. It's then mixed with un-enzymatic processed corn syrup to make a combo of fructose and glucose that can be used as a sweetener. Due to the massive amount of corn our country produces, HFCS is cheaper than white cane sugar and, therefore, the sweetener of choice for just about every American junk food you can think of.
There have been all kinds of theories and studies over the years claiming that HFCS is worse for you than other sugars. Conversely, the Corn Refiners Association has gone to great lengths to dispute this information, but it's a losing battle. They have yet to comment on the latest studies, one published in Environmental Health and another from the Institute for Agriculture and Trade Policy, both showing that HFCS can contain mercury.
Whomever you believe, this stuff just isn't good for you. One 12-ounce can (and who drinks just a can anymore?) contains 39 grams of simple carbohydrates, all from HFCS. With no fat, no protein, and no fiber, it's 140 calories of blood-sugar-spiking sweetness. It's like eating 9 teaspoons of table sugar. So no matter what you call it, what vegetable it's derived from, or how you process it, it's bad for you.
Caramel color
Also known as caramel coloring, this is just sugar heated until it turns brown. However, the heating process to make class IV sulfite ammonia caramel coloring, the kind they put in soft drinks, requires ammonia. According to the U.S. Food and Drug Administration, this doesn't affect the toxicological properties. A joint Food and Agriculture Organization/World Health Organization expert committee on food additives wasn't quite as sure and suggested a 0 to 200 milligram per kilogram of body weight limit on the stuff. Most colas don't appear to publish the amount of caramel color they use, so we have no idea how much you'll find in a Big Gulp.
Either way, in the U.S., guess what kind of sugar this stuff is made of? Yes, corn syrup (see: High Fructose Corn Syrup [HFCS]).
Phosphoric acid
Phosphoric acid is a chemical that gives colas their "tangy taste." It's much cheaper to use than more natural ingredients. The belief that phosphoric acid lowers bone density is contentious. While it's true that a 2006 study in the American Journal of Clinical Nutrition found that women who consume cola daily have lower bone density, that could also be because those soda drinkers were less inclined to drink calcium-rich beverages such as milk. Furthermore, the Creighton University study (see: Carbonated water) suggests that it wasn't the phosphoric acid causing the problem—rather, it was the caffeine.
Regardless, phosphoric acid makes an excellent rust remover for iron and steel. So think about that the next time you have a hankering for a cola.
Natural flavors
Most people believe the word "natural" means that these flavors are the good stuff. Nothing could be further from the truth. Eric Schlosser, in his amazing book Fast Food Nation, sums it up best. Basically, just because a flavor is "natural" doesn't mean it's healthier than an "artificial" flavor. In fact, sometimes the opposite can be true. The example Schlosser brings up is almond flavoring. "When almond flavor is derived from natural sources," he writes, "such as peach and apricot pits, it contains traces of hydrogen cyanide, a deadly poison."
Conversely, artificial almond flavor "derived through a different process (by mixing oil of clove and the banana flavor, amyl acetate) does not contain any cyanide."
Most colas' secret recipes are safely hidden in their natural ingredients. Given that it's one of the best-kept secrets in industrial history, props to you if you can figure out what you're drinking.
Caffeine
Considering that some of our supplements contain caffeine, it would be downright hypocritical to trash it here. The simple fact is that in small amounts caffeine is fine. In fact, it's an ergogenic aid, meaning that it can increase the capacity for mental or physical labor. However, if you get too carried away, it can lead to everything from peptic ulcers to sleep disorders to the above-mentioned bone density loss.
So if you're at risk for osteoporosis, you're probably going to want to pass on caffeine. Otherwise, you'll want to drink it in moderation.
How does this bode badly for soda? Simple. Pretty much every other source of caffeine around has some kind of benefit. Supplements have myriad benefits. Coffee and tea contain antioxidants. Even chocolate, in moderation, is said to be beneficial, with its antioxidants, flavonoids, and phenylethylamine—a mild mood enhancer. Why get it drinking soda, a beverage without a single other beneficial quality yet several detrimental ones?
So there you have it. Mix that all together, and you get cola. Heck, because it's so natural and "real," you should be able to make it at home with ingredients sitting in your kitchen pantry. Right? Right?
Who am I kidding? This stuff's junk. Real junk, but junk nontheless.

::Tip of the Day: Read the following links for more info.

Top 10 Reasons to give up Soda

Pop Goes the Diet- The Worst Food in the World

Day 12: Grilled Salmon With Lemon-Orzo Pasta

This turned out to be a pretty cheap recipe. Salmon is usually more on the expensive side, but so good for you. You can get it cheaper than I do, but I prefer to buy it at Whole Foods where there are strict quality standards in place. I got a salmon fillet that fed 2 (plus a portion left over for my lunch tomorrow)  for $8. The orzo pasta was actually free! It used to be sold in bulk but apparently it wasn't selling well, so the last time I went to Whole Foods, I asked about it, and he gave me the remaining Orzo free. I got enough for at least 5 meals for 2.

This is one of our favorite meals. Taylor actually made the meal tonight because I had a lot packed in. The salmon turned out perfect. The pasta...well, let's just say Taylor learned that he is not yet a good enough cook to eyeball things. Actual quote- "I wanted to be like you and just estimate the right amounts." Well, at least the pasta was still edible. Quite lemony- but overall, okay.

The Orzo recipe comes from the cookbook:  "Essentials of Healthful Cooking" by Williams Sonoma.

Lemon Orzo with Parsley

1 1/2 c. orzo
Kosher salt
2 Tablespoons unsalted butter
2 Tbsp. fresh lemon juice
2 teaspoons grated lemon zest (Taylor accidentally decided to omit the zest and add more lemon juice- not recommended)
1 Tbsp. finely chopped fresh flat-leaf (Italian) parsley (yes, this came out of the freezer- read yesterday's post for more info)


In a large saucepan over high heat, bring 3 cups water to a boil. Stir in the orzo and add 1 teaspoon salt, cover, reduce the heat to medium, and cook until the water is absorbed and the pasta is tender, about 15 minutes.
Add the butter, lemon juice, lemon zest, and parsley and stir to blend. 

Makes 6 servings

Calories: 220, Protein: 6g, Fat: 4.5 g, Carbs: 38, Cholesterol: 10, Fiber: 1, Sodium: 180.

For the salmon, we just rubbed a little bit of olive oil on the fillet and topped it with a salmon seasoning rub that actually came from Sam's Club. I don't have the name or anything because it came from Sam's in a big jar so my mom shared some of hers with me. 

Here's the pic:

 

::Tip of the Day:: Eat more salmon! Wild salmon is rich in omega-3 fatty acids, vitamin D, and iron, and it’s a high-quality source of protein. Salmon is one of the few food sources naturally rich in vitamin D, which is needed to absorb calcium, maintain proper levels of calcium in the blood, and promote normal bone growth.