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August 28, 2006
In Season: Tomatoes
Baked Parmesan Tomatoes
4 tomatoes, halved horizontally
1/4 cup freshly grated Parmesan cheese
1 teaspoon chopped fresh oregano
1/4 teaspoon salt
Freshly ground pepper to taste
4 teaspoons extra-virgin olive oil
1. Preheat oven to 450° F.
2. Place tomatoes cut-side up on a baking sheet. Top with Parmesan, oregano, salt and pepper. Drizzle with oil and bake until the tomatoes are tender, about 15 minutes.
Per serving: 91 calories; 6 g fat (2 g sat, 4 g mono); 4 mg cholesterol; 6 g carbohydrate; 3 g protein; 2 g fiber; 375 mg sodium; 363 mg potassium.
1/2 Carbohydrate Serving
What you get: Vitamins A & C, potassium, calcium.
Bruschetta Pomodoro
Pomodoro is Italian for "tomato."
2 cups minced plum tomato (about 3/4 pound)
1 1/2 teaspoons capers
2 tablespoons chopped kalamata olives
1 tablespoon chopped red onion
1 tablespoon chopped fresh basil
1 tablespoon extra-virgin olive oil
1/4 teaspoon salt
1/4 teaspoon balsamic vinegar
1/8 teaspoon pepper
10 (1/2-inch-thick) slices diagonally cut French bread baguette, toasted
Combine all the ingredients except French bread; cover and let stand 30 minutes. Drain the tomato mixture. Top each bread slice with 1 tablespoon of tomato mixture.
Yield: 10 servings
CALORIES 95(20% from fat); FAT 2.6g (sat 0.4g,mono 1.4g,poly 0.5g); PROTEIN 2.2g; CHOLESTEROL 1mg; CALCIUM 15mg; SODIUM 255mg; FIBER 1.1g; IRON 0.8mg; CARBOHYDRATE 15.8g
Grilled Tomato, Smoked Turkey, and Muenster Sandwich
1 tablespoon minced red onion
3 tablespoons fat-free sour cream
1 tablespoon Dijon mustard
1 teaspoon chopped fresh or 1/4 teaspoon dried thyme
4 teaspoons butter, softened
4 (1 1/2-ounce) slices sourdough bread
6 (1-ounce) slices fat-free, honey-roasted smoked turkey breast
4 (1/2-inch-thick) slices tomato
2 (1/2-ounce) slices Muenster cheese
Combine the first 4 ingredients in a bowl. Spread 1 teaspoon butter on one side of each bread slice. Spread 2 tablespoons mustard mixture over unbuttered side of each of 2 bread slices; top each with 3 turkey slices, 2 tomato slices, 1 cheese slice, and 1 bread slice (with buttered side out).
Heat a large nonstick skillet over medium heat until hot. Add the sandwiches; cover and cook for 3 minutes on each side or until golden brown.
Yield: 2 sandwiches (serving size: 1 sandwich)
CALORIES 451(28% from fat); FAT 14.2g (sat 8g,mono 4.5g,poly 0.9g); PROTEIN 27.9g; CHOLESTEROL 65mg; CALCIUM 238mg; SODIUM 913mg; FIBER 1.8g; IRON 2.4mg; CARBOHYDRATE 48.7g
Zucchini, Olive, and Cheese Quesadillas
1 teaspoon olive oil
Cooking spray
1/3 cup finely chopped onion
1/2 teaspoon bottled minced garlic
1 1/4 cups shredded zucchini
1/4 teaspoon dried oregano
1/8 teaspoon salt
1/8 teaspoon black pepper
4 (8-inch) fat-free flour tortillas
1/2 cup (2 ounces) preshredded part-skim mozzarella cheese, divided
1/2 cup diced tomato, divided
1/4 cup chopped pitted kalamata olives, divided
1/4 cup (1 ounce) crumbled feta cheese, divided
Heat the olive oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add onion and garlic; sauté for 1 minute. Add zucchini; sauté for 2 minutes or until lightly browned. Remove from heat; stir in oregano, salt, and pepper.
Wipe pan clean with paper towels, and coat with cooking spray. Heat pan over medium heat. Add 1 tortilla to pan, and sprinkle with 1/4 cup mozzarella. Top with half of the zucchini mixture, 1/4 cup tomato, 2 tablespoons olives, 2 tablespoons feta, and 1 tortilla. Cook for 3 minutes or until lightly browned on bottom. Carefully turn quesadilla; cook for 2 minutes or until lightly browned. Place quesadilla on a cutting board; cut in half using a serrated knife. Repeat procedure with the remaining tortillas, mozzarella, zucchini mixture, tomato, olives, and feta. Serve warm.
Yield: 4 servings
CALORIES 235(30% from fat); FAT 7.9g (sat 3.6g,mono 3.1g,poly 0.5g); PROTEIN 8.7g; CHOLESTEROL 14mg; CALCIUM 160mg; SODIUM 632mg; FIBER 3.8g; IRON 0.7mg; CARBOHYDRATE 23.7g
Posted by Lisa at 08:16 PM | Comments (0) | TrackBack
August 23, 2006
Quote of the Day
"Take rest; a field that has rested gives a bountiful crop."
– Ovid
Posted by Lisa at 12:30 PM | Comments (0) | TrackBack
August 21, 2006
Small Steps...Big Rewards
Rachel Johnson writes for Eating Well Magazine:
Daily decisions that make healthy changes stick
We all know and secretly resent them. They’re fit and thin and slip effortlessly into clothes in the tiniest sizes. Unfortunately, I’m not one of them. For me, staying fit and at a healthy weight in middle age is an act of constant vigilance. I suspect it’s the same for most of us, no matter how easy it may appear to others. But this doesn’t mean we have to be marathon runners or live on celery sticks. Small things we do every day can go a long way toward staying healthy. Once they’re part of an everyday routine, they may indeed feel effortless. Here are a few things that work for me.
1. Take advantage of healthy convenience foods
I admit it: I pay extra for convenience foods when I know they’ll help me eat nutritiously. I used to feel guilty when I bought those outrageously priced packages of vegetables that are washed, sliced and ready to go. No longer. When I get home from the office at 6 p.m., having these packages in the fridge can mean the difference between a healthy or not-so-healthy meal. What’s more, by staying home and cooking rather than eating out, I’ve still saved money.
2. Schedule exercise and make it nonnegotiable
I’m amazed when high-powered, well-paid executives tell me they have no time for exercise. Who controls their lives? For years, I’ve set aside noon to 1:15 p.m. on my weekday calendar for exercise. Sure, things come up, but by scheduling it I consistently get in three to four days of noontime workouts every week. I’m also part of a group of women who have been exercising together for years. We have fun, and we keep each other motivated. We sometimes muse about what we’d all look like if we hadn’t been sweating together all these years. I vary what I do to keep it interesting. Lately I’m spinning to music on a stationary bike, practicing yoga and running on the days I can’t make it to the gym. I know I’m more productive, better able to handle stress and more content when I exercise.
3. Don’t waste calories on bad food
Think about what you are eating. I was on an early-morning flight to Chicago not long ago and was served a croissant breakfast sandwich. Knowing it was loaded with calories, my first thought was to just eat half. I took a bite. The croissant was greasy and tough, the egg was tasteless and the ham was still frozen. Yuck. I decided to eat the honeydew and cantaloupe and skip the sandwich.
I saved the tasteless calories for something more enjoyable later. Turned out that night
I had a fabulous meal in a great restaurant and knew I could indulge a bit because of the choice I made earlier in the day.
4. Never travel without workout clothes
When I pack for a trip, business or pleasure, the first things that go in my suitcase are sneakers and workout clothes. Yes, this means I can’t cram everything into a carry-on, but I rarely have to wait more than a few minutes at baggage claim anyway. Having my workout clothes means that if the weather cooperates and the area is safe, I head out for a morning run. I travel to Washington, D.C., regularly and look forward to a run past the Washington Monument before my workday begins. If I can’t get outside, I use the treadmill in the hotel gym. It’s not my first choice, but the exercise helps keep me alert during long meeting-filled days.
Posted by Lisa at 11:52 AM | Comments (0) | TrackBack
August 17, 2006
Exercise Boosts Brain Power
Studies show that mental agility scores improve when testing is conducted on a treadmill. The reason? Exercise increases blood flow through your body. The blood carries oxygen, which is essential to brain function. More blood flow = more oxygen = more fuel for your brain!
Being physically active can also calm your mind, and allow you precious mental time to help you work through a variety of problems. It’s an excellent time to put your brain to use on something productive.
Posted by Lisa at 12:46 PM | Comments (0) | TrackBack
August 16, 2006
Try Something New : Fruit!
In the grocery store, do you habitually reach for the same items, week after week? Try something new!
Look for these less well-known fruits in the produce department:
* Kumquat: a member of the citrus family that looks like a small, olive-shaped orange. A kumquat is eaten with the peel on, either uncooked or cooked.
* Longan: a small, round, cherry-sized fruit with a thick, nonedible brown shell. Inside, the white, juicy fruit, which surrounds a large black seed, is fragrant and sweet.
* Blood orange: a tart, yet sweet orange with flesh that is either bright red or white with red streaks.
* Starfruit: has a unique shape that resembles stars when sliced. The flavor varies from sweet to tart. It can be eaten alone, in salads or as a garnish.
Break old habits, start new traditions -- and still reach your goal of two cups of fruit each day.
Posted by Lisa at 10:08 AM | Comments (0) | TrackBack
August 14, 2006
Breakfast with Nutrient Power
Tired of your same old breakfast? Let Cooking Light nutrient-pack your breakfast with a blueberry muffin, slice of carrot bread or a peanut butter shake!
Blueberry Power Muffins with Almond Streusel
We call these "power" muffins because they're loaded with B vitamins from whole wheat flour, calcium from milk and yogurt, antioxidants from blueberries, and heart-friendly monounsaturated fat from almonds and canola oil. You can freeze the muffins for up to a month, then thaw them at room temperature, or microwave each muffin at HIGH 15 to 20 seconds.
Muffins:
1 1/2 cups all-purpose flour, divided
1 cup whole wheat flour
1 cup quick-cooking oats
1 cup granulated sugar
1 tablespoon baking powder
1 teaspoon baking soda
1/4 teaspoon salt
2 cups vanilla low-fat yogurt
1/2 cup 2% reduced-fat milk
3 tablespoons canola oil
2 teaspoons vanilla extract
1 large egg
1 1/2 cups fresh blueberries
Cooking spray
Streusel:
1/4 cup all-purpose flour
1/4 cup slivered almonds, chopped
1 tablespoon brown sugar
1 tablespoon butter, melted
Preheat oven to 400°.
To prepare muffins, lightly spoon flours into dry measuring cups; level with a knife. Combine 1 1/2 cups all-purpose flour, whole wheat flour, oats, granulated sugar, baking powder, baking soda, and salt in a large bowl, stirring with a whisk. Make a well in center of mixture. Combine yogurt, milk, oil, vanilla, and egg, stirring with a whisk. Add yogurt mixture to flour mixture; stir just until moist. Fold in blueberries. Spoon 2 rounded tablespoons batter into each of 30 muffin cups coated with cooking spray.
To prepare streusel, combine 1/4 cup all-purpose flour, almonds, brown sugar, and butter. Sprinkle evenly over batter. Bake at 400° for 15 minutes or until muffins spring back when touched lightly in center. Cool in pans 10 minutes on a wire rack; remove from pans. Serve warm or at room temperature.
Yield: 15 servings (serving size: 2 muffins)
CALORIES 244(23% from fat); FAT 6.1g (sat 1.3g,mono 2.9g,poly 1.4g); PROTEIN 6.1g; CHOLESTEROL 18mg; CALCIUM 136mg; SODIUM 260mg; FIBER 2.5g; IRON 1.5mg; CARBOHYDRATE 42.3g
Carrot Quick Bread with Cream Cheese Frosting
This bread is rich in protein. Oats provide soluble fiber, and carrots contribute betacarotene. Slice the entire loaf, wrap slices individually in foil, and freeze for up to a month. Toss a slice in your briefcase - when you get to work, it should be thawed.
Bread:
3/4 cup all-purpose flour
1/2 cup whole wheat flour
1/2 cup soy flour
3/4 cup quick-cooking oats
2 teaspoons ground cinnamon
1 1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
3/4 cup packed brown sugar
2 tablespoons butter, softened
1/2 cup water
1 large egg
1 cup whole milk
1 teaspoon vanilla extract
1 1/2 cup finely shredded carrot
1/2 cup golden raisins
Cooking spray
Frosting:
1 cup (4 ounces) block-style cream cheese, softened
1/3 cup powdered sugar
2 teaspoons fresh lemon juice
Preheat over to 350°.
To prepare bread, lightly spoon flours into dry measuring cups; level with a knife. Combine flours, oats, cinnamon, baking powder, baking soda, and salt.
Place brown sugar and butter in a large bowl; beat with a mixer at medium speed until well blended. Add water and egg; beat well. Beat in milk and vanilla. Gradually add flour mixture, stirring just until blended. Fold in carrot and raisins. Spoon batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack; remove from pan. Cool completely on wire rack.
To prepare frosting, place cream cheese and powdered sugar in a bowl; beat with a mixer at medium speed until fluffy. Beat in lemon juice. Spread frosting over top of cooled bread.
Yield: 8 servings (serving size: 1 slice)
CALORIES 393(27% from fat); FAT 11.9g (sat 6.1g,mono 3.1g,poly 0.9g); PROTEIN 10.2g; CHOLESTEROL 54mg; CALCIUM 153mg; SODIUM 338mg; FIBER 5.1g; IRON 3.1mg; CARBOHYDRATE 63.9g
Chocolate-Peanut Butter Smoothie
Protein and monounsaturated fat from the peanut butter, potassium from the banana, and protein and calcium from the yogurt will get your day off to a great start. Peel and slice bananas to freeze individually in zip-top bags for smoothies and shakes.
1/2 cup 1% low-fat milk
2 tablespoons chocolate syrup
2 tablespoons creamy peanut butter
1 frozen sliced ripe banana
1 (8-ounce) carton vanilla low-fat yogurt
Place all ingredients in a blender; process until smooth.
Yield: 2 servings (serving size: about 1 cup)
CALORIES 332(29% from fat); FAT 10.8g (sat 3.2g,mono 4.5g,poly 2.3g); PROTEIN 12.7g; CHOLESTEROL 8mg; CALCIUM 282mg; SODIUM 194mg; FIBER 3.1g; IRON 1mg; CARBOHYDRATE 49.8g
Posted by Lisa at 07:28 PM | Comments (0) | TrackBack
August 10, 2006
Garlic Basics
Storage
Keep fresh bulbs in a cool, dry, well-ventilated and preferably dark place. Since garlic needs air circulation, do not store it in a plastic bag but rather a small basket, net bag or open cardboard box. Keep it out of the refrigerator and away from excessive heat and moisture. Garlic braids should be hung in a cool dry area away from heat, moisture or the sun. Cut a bulb from the bottom of the braid as needed.
Peeling
The inside cloves of fresh garlic should be separated from the outer skin before cooking.
Try this:
- Flatten a clove on a cutting board with the large, flat side of a knife and remove the skin.
- Pour hot water over the cloves to loosen the skin. Pull off the skin with a paring knife.
- Roast the entire garlic head in the oven, then cool to room temperature. The cloves will pop out easily by pinching the skin at the bottom.
- Soak cloves in cool water for a half hour before peeling, then squeeze the outer skin to pop out the clove.
- Place the cloves in a microwave for five seconds and the skins peel off with ease.
Cooking with garlic
The goal in cooking with garlic is to achieve the sweet nutty flavor that garlic imparts to the other ingredients in any dish.
Garlic cooked too short a time can be overpowering, he says. Garlic cooked too long can become bitter. Netzer suggests roasting it in the oven or sauteing or cooking it before adding to other ingredients.
Posted by Lisa at 07:39 PM | Comments (0) | TrackBack
August 09, 2006
Shop Smart, Eat Smart
Here are a list of pitfalls you should try to avoid the next time you plan to go grocery shopping:
1) Going to the store too frequently.Do all of the store employees know you by name? If so, you are spending too much time and money in the store. Instead—
* Do your major shopping every two weeks.
* Shop for staple items like milk, bread, eggs and juice once per week.
2) Living without a family menu. You don’t have to a rigid plan, but a general menu can make shopping more efficient. Dinners are usually the hardest meal to plan. Instead—
* As a family, decide on at least eight entrees to eat within a two-week period.
* Determine what vegetable and fruit side items you will serve with them.
* Keep extra fruits and veggies on hands for snacking.
* Replenish fresh produce when you buy staple items weekly.
3) Going to the store hungry. Don’t pick up the car keys if your stomach is growling. You will be tempted to buy foods you shouldn’t. Instead—
* Take time to have a half of a peanut butter and jelly sandwich with skim milk before heading out of the door.
* If the kids are joining you, make sure they are well fed, too.
4) Buying items just because they are on sale. Canned black beans are wholesome, and you should eat them as a family. However, if you have eaten them twice over the last year, don’t buy 10 cans for $5. You won’t save money in the long run. Instead—
* Plan meals around seasonal products, which tend to be on sale.
* Try to incorporate any sale products into your entrees and sides, but only buy enough to use until your next shopping trip for staples.
5) Getting caught up in brand names. Nothing can replace my favorite ketchup, but there is little difference in flavor between store brand canned fruits and vegetables and the name-brand versions. Instead—
* Know which national brands are must-haves for your family.
* Try more store brand products, which can be significantly cheaper.
6) Spending too much time in the middle of the store. The center aisles are where you find the greatest concentration of junk foods and other processed (and pricey) items that you don’t need. Instead—
* Spend most of your shopping time along the perimeter of the store. That’s where the healthy foods like fruits, vegetables, dairy and meat are.
* Wholesome foods like beans, grains and cereals are found in the middle of the store, but it shouldn’t take you long to grab these items and move on.
Yes, you should keep some items in stock like canned soups, fruits, meats and vegetables. Have at up to two cans per person for each canned food type in your pantry. But don’t keep frozen vegetables and fruits beyond a few months as they don’t taste very good after that. Store one package each of chicken, fish, beef and pork in your freezer, but a fully stocked deep freezer is probably unnecessary. In fact, it is a good way to lose money during a power outage.
Release some of your frozen assets and plan how you will use the food that you have gathering dust in your panty and elsewhere. You’ll be amazed at how many meals you have hiding in your cupboards, freezer and fridge.
Posted by Lisa at 11:56 AM | Comments (0) | TrackBack
August 04, 2006
In Season: Tomatoes
My garden is endlessly producing more and more zucchini, but lately my tomato plant is showing some potential. Here's what the Cooking LIght experts have to say about tomatoes.
How do you pick a good tomato?
Not by looks. Some of the best-tasting tomatoes happen to be some of the homeliest. And picture-perfect tomatoes can be flavorless. Picking a good tomato starts at home, or in your neighborhood. Home-grown tomatoes can't be beat. But when you buy tomatoes, smell them—a good tomato should smell like a tomato, especially at the stem end.
How do you make a lackluster tomato taste better?
Even the best tomatoes taste a little better with a sprinkle of salt, which accentuates the balance of sweetness and acidity. If you have a tomato that's flavorless beyond a restorative touch of salt, drizzle a few drops of balsamic vinegar or honey over it to bring out both the sweetness and acidity. Grilling, roasting, and stewing can also give a bland tomato life: When you apply heat, the tomato's moisture evaporates, concentrating its flavor.
What makes a tomato mealy? How can you tell if a tomato is mealy before slicing into it?
Tomatoes are greatly affected by temperature, even during the growing process. They originally came from the warm western coast of South America and don't respond well to temperatures below 50 degrees. Cool temperatures can change a tomato's composition, converting its natural sugar to starch and resulting in a tasteless, mealy tomato. For this reason, never refrigerate a tomato. The cold environment causes the water in the tomato to expand, ruining the texture. If a tomato feels soft, there's a chance it will be mealy, but, unfortunately, it isn't always possible to tell before slicing.
What is the best way to ripen and store tomatoes?
Place them at room temperature in a single layer, shoulder-side up, and out of direct sunlight. To store ripe tomatoes for any extended period of time, keep them between 55 and 65 degrees.
My grocer sells little net bags of tomatoes still attached to a vine. Are these really worth their high price?
Those tomatoes were not necessarily ripe when picked, so they often lack flavor. They're generally not worth the extra expense.
What are the flavor differences among red, yellow, orange, green, and purple tomatoes?
Generally speaking, yellow and orange tomatoes tend to be less acidic than red and are therefore sweeter. These tomatoes have a fruity, almost tropical flavor as a result of their low acidity. Because their sugars aren't fully developed, green tomatoes have a tart, citrusy tang. Purple and blackish varieties have a complex flavor similar to red wine.
Posted by Lisa at 11:48 AM | Comments (0) | TrackBack