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Teriyaki Pineapple Chicken

2012-05-08T03:45:06Z

Prep time: 15 minutes

Cook time: 20 minutes

Servings: 4-6

1 tbsp peanut oil

1 lb. boneless, skinless chicken thighs, cut into bite-sized pieces

1 tsp salt-free seasoning for chicken

10 ounces mushrooms, chopped

½ cup julienned carrots

½ fresh pineapple, chopped into bite-sized pieces

¼ cup minced fresh ginger

¼ cup minced fresh garlic

1 tsp crushed red pepper (optional if you don’t like it spicy)

¼ cup sake

2 tablespoons mirin (Japanese sweet wine)

¼ cup dark soy sauce or Tamari

1 tbsp rice vinegar

1 tsp honey

1 cup chicken stock

½ head cabbage or bok choy, roughly chopped (or 2-3 cups broccoli florets, use whatever vegetables you have in the house)

1 tbsp corn starch

¼ cup cold water

Fresh ground black pepper

1 cup chopped fresh spinach

½ tsp sesame seeds

½ tsp sesame oil

Season chicken with salt-free seasoning and lightly brown in hot oil over medium heat in a very large saucepan.
Add ginger, garlic and crushed red pepper and cook for a few minutes.
Add carrots and mushrooms and cook until the mushrooms release their liquid. Add pineapple.
Add sake, mirin, soy sauce, rice vinegar and honey and cook until bubbly.
Add chicken stock and bring to a boil.
Add cabbage (or broccoli) and cook for a few minutes
Stir corn starch into cold water until smooth and stir slowly into bubby mixture.
Season to taste with black pepper.
Cook until sauce is thickened a bit, maybe five minutes.
Add spinach and toss mixture until spinach is wilted, then remove from heat and add sesame seeds and oil.
Serve with brown rice (if you want a starch) and warm sake.

Egg Drop Soup Just Like Your Chinese Mama Would Make

2012-04-11T03:44:25Z

1 quart chicken stock (preferably organic or homemade)

¼ cup dried shitake mushrooms, roughly chopped

1 cup water

¾ cup frozen peas

¾ cup fresh baby spinach, sliced into strips

1½ teaspoons corn starch

2 eggs

Black pepper

Tamari (or soy sauce)

Sriracha (Asian hot sauce)

Reserve ½ cup chicken stock. Pour rest of stock into pan & bring to a boil.

Meanwhile, microwave mushrooms in water for two minutes, stirring every 30 seconds. Stir corn starch into reserved (cold) chicken stock until dissolved.

Add peas and spinach to broth and bring to a boil again.

Once broth is boiling again, slowly add corn starch mixture while stirring soup. Bring soup to a boil again.

Scramble eggs lightly in a mug. Turn heat off and immediately drizzle the eggs in a very thin stream into the soup while stirring the soup. Let eggs cook for a minute or two.

Season to taste with plenty of black pepper and serve with Tamari and Sriracha as condiments. I like a few drops of Sriracha and a bit more Tamari in each bowl of soup.

Makes two large or four regular servings.

Mom’s Banana Bread

2012-04-02T01:56:56Z

This banana bread is absolutely fantastic sliced and toasted and slathered with butter!

½ cup (1 stick) sweet cream butter, slightly softened

1 cup sugar

2 eggs, well beaten

1 cup very ripe bananas, mashed (about three bananas)

2 - 2¼ cups flour, all-purpose or whole grain flours (I usually use a mixture of whole wheat, whole oat, brown rice and soy flours)

1 tsp baking soda

½ tsp baking powder

¼ tsp salt

1¼ cup chopped walnuts

Preheat oven to 350 degrees. Cream butter and sugar in medium bowl until fluffy. Add eggs and bananas and mix well. Sift flour, baking soda, baking powder and salt in large bowl. Stir in chopped nuts. Add banana mixture to flour mixture and stir until just mixed and somewhat lumpy. Do not overmix. Turn into greased and floured loaf pan, mini loaf pans or 12 lined muffin cups. Bake at 350 degrees for 60-75 minutes for full-sized loaf, 25-30 minutes for muffins, or until toothpick inserted in center comes out clean. Remove from oven and let settle for 5-10 minutes before removing from pan.

Grilled Pork Tenderloin Teriyaki

2012-04-02T01:28:56Z

1 large sweet onion, very thinly sliced

1 cup pineapple juice

3/4 cup low-sodium teriyaki sauce (I use Kikkoman)

2 tbsp salt-free chicken seasoning

2 tbsp minced ginger (from a jar or fresh)

1 2-pound pork tenderloin, butterflied to about 3/4 inch thick

1 fresh pineapple, peeled and cut into 1/2 inch thick slices

Mix all ingredients except pork in a gallon freezer bag. Seal bag and shake until mixed well. Add pork and turn bag to coat. Let meat rest on counter for 30-60 minutes. If you want to marinate it longer, put it in the fridge and remove from fridge 30 minutes before grilling.

Preheat grill to hot. Grill the meat over medium high heat, turning once, until a meat thermometer reads 170 and the both sides are nice and caramelized. Discard marinade.

Once meat is done, remove from grill and let rest covered with aluminum foil for 5-10 minutes. Meanwhile, reduce heat to medium low and place pineapple slices on grill. Keep a close watch on it and turn after five minutes, being careful not to burn pineapple. Slice pork and serve over grilled pineapple with steamed broccoli and a small cup of warmed fresh teriyaki sauce (don’t reuse the marinade) for dipping.

Spicy Baked Ziti with Sausage

2011-11-27T05:01:22Z

1 16-ounce package low-carb or whole-grain penne rigate or ziti

1 40-ounce jar Victoria White Linen Collection All-Natural Marinara Sauce (you can get this at Costco)

1 package bulk mild Italian sausage

1 package bulk hot Italian sausage

1 package white button or cremini mushrooms

¼ tsp fresh ground black pepper

1 16-ounce container ricotta cheese

½ cup fresh grated parmesan or Romano cheese

1 unce package shredded mozzarella cheese

Bring salted water to a boil and cook pasta according to package directions, until soft but very al dente. Reserve some of the cooking water from the pasta.

While pasta is cooking, pour marinara sauce into large deep-dish lasagna pan. Brown sausage in large saucepan and transfer cooked sausage into lasagna pan using a slotted spoon, leaving fat from sausage in pan. Wash mushrooms and slice into pan with sausage fat. Sauté mushrooms until they give off liquid and are soft. Drain and transfer mushrooms to lasagna pan. Grind black pepper over mushrooms and sausage. Lightly stir ricotta into ingredients in lasagna pan. Mix remaining cheeses and add 1/3 of cheese into lasagna pan, reserving the remainder.

Add pasta to lasagna dish and stir. Top with remaining cheese and bake at 350 degrees for 30 minutes. Remove from oven and let rest for ten minutes. Serve with a robust red wine.

Apple & Pear Salad with Cranberry Orange Vinaigrette and Toasted Walnuts

2011-11-13T22:42:03Z

This fresh fall salad makes two large servings for a meal, or four smaller servings for a starter course.

Dressing:
1/4 cup unseasoned rice vinegar
1/3 cup cranberry raspberry juice (100% juice)
1 small mandarin orange (Satsuma or clementine), juiced
2 teaspoons sugar
1/2 tsp Kosher salt
1/4 tsp fresh cracked black pepper
2 tablespoons chopped fresh Italian parsley leaves
2 tablespoons extra virgin olive oil

Salad:
1/3 cup walnuts, coarsely chopped
1 head romaine lettuce
1 red pear
1 Fuji apple
1/4 cup coarsely shredded or shaved Parmesan or Romano cheese

Combine vinegar, juices, sugar, salt, pepper and parsley in a small bowl. Blend with hand blender for a few seconds, then drizzle in olive oil while blending. Let dressing rest while preparing salad.

Toast walnuts in a dry pan (don’t use a non-stick pan for this) over medium heat until fragrant, stirring frequently. Be very careful and watch them, as they can burn very quickly.

Wash and dry and coarsely chop romaine. Put lettuce into a large bowl. Cut meat from apple and pear and chop into ½ inch slices or chunks. Add to bowl, toss with dressing, and top with cheese and toasted walnuts. Serve immediately.

Try to get a bit of lettuce, fruit, cheese and walnut in each bite. We had a nice glass of red wine with this salad for lunch.

Mozzarella Sticks Just Like Your Italian Mama Would Make

2011-08-29T00:17:14Z

Makes 4 servings, 4 pieces per serving

¼ cup all-purpose flour

¼ tsp fresh ground black pepper

¼ tsp fine salt

1 egg

1½ tbsp half and half

1 cup panko bread crumbs

1 tbsp dried parsley flakes

¼ tsp paprika

¼ tsp onion powder

¼ tsp garlic powder

8 pieces string cheese, wrappers removed

1 cup marinara sauce

2-3 cups peanut oil

Mix flour, salt and pepper in a small bowl. In a separate bowl, whisk eggs with half and half. In another bowl, combine panko bread crumbs with parsley, paprika, onion and garlic powder.

Slice string cheese pieces in half crosswise, for a total of 16 pieces.

One piece at a time, roll mozzarella sticks in flour with one hand (dry hand) and shake off excess, then dunk in egg/milk mixture with the other hand (wet hand), then place in panko crumbs (dry hand again). Scoop crumbs all over the mozzarella stick with your dry hand and press firmly to adhere. Gently grasp the ends and place in a single layer on a plate. Repeat until all mozzarella sticks are coated, leaving space in between pieces on the plate. Place the plate on a flat surface in the freezer for 20 to 30 minutes if you can wait that long.

Preheat oven to 250 degrees and line a plate with three or more layers of paper towels. Put marinara sauce on the stove in a small covered pan to heat. Heat 1½ inches peanut oil in a Dutch oven over medium to medium-high heat. When oil is hot, add mozzarella sticks four at a time. Watch closely and roll over gently once lightly browned. Total cooking time should take less than two minutes. If cheese bubbles and leaks, they’ve been in too long!

Remove from oil with slotted utensil to paper towel-lined plate, keeping earlier batches warm in the oven.

Serve immediately with hot marinara sauce in a ramekin for dipping, being careful not to burn your tongue like I did!

Almond Chicken Stir Fry

2011-02-20T23:25:00Z

You can also use steamed broccoli or other raw vegetables like carrots, zucchini, red peppers and/or pea pods if you don't like mushrooms and/or spinach. Just remember, the harder the vegetable, the earlier in the cooking process it must be added.

2 tbsp peanut oil

1 1/2 lbs boneless skinless chicken thighs, cut into bite-size pieced

8 oz white button mushrooms, halved or quartered

2 shallots, sliced into ¼-inch thick slices

1 tsp crushed red pepper

1 tsp fresh minced ginger (or ginger from a jar)

1 tsp fresh minced garlic (or garlic from a jar)

1 tbsp brown sugar

1/2 cup sliced almonds, unsalted

8 oz fresh spinach, chopped

Sauce:

1/3 cup chicken broth

2 tbsp tamari or soy sauce

1 tbsp Aji-Mirin

4 tsp corn starch

Mix ingredients for sauce in a small bowl and set aside.

Heat peanut oil in large, deep pan over high heat. Add chicken and stir-fry until just beginning to brown. Add mushrooms, shallots, and crushed red pepper, stirring constantly until mushrooms give their liquid. Add ginger and garlic and let simmer for about five minutes. Add sauce and brown sugar, and let simmer for another 5 minutes, until nice and thick and chicken is cooked through. Add almonds and spinach and stir until spinach is all wilted.

Serve alone for a low-carb dish or with brown rice.

Chicken and Pork Souvlaki with Tzatziki

2011-02-20T23:16:00Z

This is a great low-carb dinner recipe and makes a fantastic leftover lunch the next day. If you’re not eating low-carb, add toasted whole-wheat Greek-style pitas (no pocket) and quinoa or couscous cooked in chicken stock instead of water.

Chicken Marinade:

1-1 1/2 lbs boneless skinless chicken breast cutlets or tenderloins

1/4 cup extra-virgin olive oil

1/4 cup white wine vinegar

1/2 large sweet onion, thinly sliced

1/2 lemon, zested and juiced

1 tbsp dried Mexican or Greek oregano

2 tsp minced garlic

1/2 tsp kosher salt

1/4 tsp fresh cracked black pepper

Pork Marinade:

1-1 1/2 lbs pork tenderloin sliced into ½-inch thick medallions

1/4 cup extra-virgin olive oil

1/4 cup red wine vinegar

1/2 large sweet onion, thinly sliced

1/2 lemon, zested and juiced

1 tbsp dried Mexican or Greek oregano

2 tsp minced garlic

1/2 tsp kosher salt

1/4 tsp fresh cracked black pepper

Tzatziki:

1 med cucumber, seeded and shredded and patted dry

2 cups plain Greek yogurt, drained

1/4 cup sour cream

1/2 lemon, zested and juiced

1 tsp white wine vinegar

1 tsp garlic juice (juice from a jar of minced garlic)

1/4 tsp dried dill

1/4 tsp kosher salt

1/8 tsp white pepper

Wooden skewers

Mix ingredients for tzatziki and refrigerate for 2-4 hours. Mix ingredients for each marinade in a gallon-size zipper bag, add meat and marinate in the fridge for 1-3 hours. Soak wooden skewers in water for 30 minutes before finishing prep.

Once skewers are soaked, preheat grill to high and thread meat onto skewers. Grill on oiled rack for 5-7 minutes per side or until cooked through, depending on thickness of meat.

Serve with lemon wedges, tabbouleh, hummus and tzatziki.

Eating for Longevity

2010-12-10T04:03:00Z

After doing some fairly comprehensive reasearch, I have decided to apply a new paradigm to my culinary life.  With calorie restriction becoming more mainstream and being endorsed by health watchdogs like Dr. Weil and Dr. Oz, I feel this could be the way to potentially gain months (or even years!) of additional time on this earth, something priceless beyond belief.

I am very strictly counting calories, but that's it.

I am not restricting any foods, or food groups, or fats, carbs, protein or even fast food or junk food, but the more I want to eat, the more careful I have to be about the caloric density of the foods I consume. I find that when I eat calorie-dense foods, sometimes a little goes a long way, and sometimes I end up hungry. I have learned already that hunger is not an emergency, and extreme fullness is actually a very uncomfortable feeling.

Hunger is best controlled by have six "mini meals" of about 200 calories each, carefully balancing each meal and snack, making sure there is protein, fat and carbs at every snack or meal. Alternatively, I sometimes have bigger meals and smaller snacks. I have discovered that fruits and vegetables go a long way when calories matter. Fast food and junk food do not.

Here is an example of a daily menu:

Breakfast:    2 eggs & 2 pieces Canadian bacon - 230 calories
                    Coffee w/half & half & Truvia - 30
Snack:         3 prunes - 60
Lunch:         15-bean & ham soup - 280
Snack:         String cheese - 80
Dinner:        2 Buffalo chicken legs (no skin) - 156
                    Carrot and celery sticks - 60
                    Ranch dressing - 80
                    1 glass white wine - 80
Snack:         Homemade dark chocolate brownie - 189

Total Calories: 1245

No hunger, no deprivation, because I still eat what I want, just less of it. I never let myself get too hungry, and I savor every bite. When you know you have fewer bites during the day, you learn to truly enjoy every single one!

I have not successfully stuck with the 1200 calorie goal every single day, but I try every day, and I am very aware of where I am in my calorie count all day long. I know when I go over I need to get some additional exercise that day or the next morning.

My calorie count may seem really low, but that's because I am very sedentary lately, with a full-time desk job and not much (if any) exercise each day. On days when I do get exercise, I try to eat just a little more to compensate, maybe 100 or 200 calories.

Over the holiday, I was getting a lot more exercise, so I was able to eat (and drink) more without gaining, despite a wonderful Thanksgiving dinner and lots of red wine!

At Thanksgiving, I had a full plate at the main meal, but didn't have any bread at all. Instead, I filled my plate with with a little bit of each of the following:

            one slice turkey breast, stuffing, mashed potatoes and gravy
            spicy sweet potato casserole, green bean casserole
            homemade cranberry sauce
            sliver of apple pie with a spoonful of vanilla ice cream
            sliver of pumpkin pie with a bit of Cool Whip
            glass of red wine

So much better than filling up on white bread!

Since we ate early (11AM), I had only coffee for breakfast and a very light dinner (some leftover turkey and a bit of pumpkin pie). I also avoided snacking on anything but veggies and spinach dip during the day, and if I wasn't hungry, I didn't eat!

Bacon and Egg Breakfast Pizza

2010-06-26T19:42:00Z

This tasty breakfast pizza also makes a quick and easy dinner in a pinch, and the recipe can easily be doubled or tripled for a group.

Easy to make

Serves 2
Takes less than 30 minutes, including prep

Ingredients:

2-4 slices thick-cut bacon

1/3 to 1/2 cup marinara sauce

1 garlic clove

2 eggs

2 whole-wheat pitas, Greek style (no pockets)

3/4 to 1 cup shredded mozzarella cheese

Directions:

1. Place a cookie sheet in the oven and preheat to 400 degrees.

2. Chop bacon, or cut with scissors, into 1/2-inch pieces. Fry until crisp in a nonstick skillet over medium heat, then scoop with a slotted spoon onto a plate lined with a paper towel to absorb excess grease. Don’t drain the pan!

3. While bacon is cooking, pour marinara sauce into a small bowl. Press garlic through a garlic press or mince finely and add to bowl with marinara. Mix well.

4. Break eggs into a small bowl and whisk until smooth. Add beaten eggs to hot pan with bacon grease and stir until fully cooked. Remove from heat.

5. Spoon desired amount of marinara onto pitas, then top with a thin layer of cheese.

6. Break up eggs and sprinkle on top of cheese.

7. Add bacon pieces and top with a bit more cheese if desired.

8. Carefully place completed pita pizzas onto hot cookie sheet and bake for 8-10 minutes or until cheese is melted and bubbly and center of pita pizza is hot.

9. Cut into quarters with a pizza cutter and enjoy with a small bowl of grapes and a glass of milk.

Cuban Sandwiches

2010-06-22T03:53:00Z

1 multi-grain baguette, cut into quarters

2 tablespoons mayo, tangy dressing or salad dressing

1 tablespoon Dijon mustard

¼ tsp fresh ground black pepper

8 ounces very thinly sliced cooked pork roast (leftovers are great for this!)

4 ounces very thinly shaved cappy or other spicy ham

2-4 slices aged Swiss cheese

2 dill pickles, sliced very thin

2 tablespoons salted butter

Slice two of the baguette quarters lengthwise, then hollow out centers to make room for fillings. Mix mayo, mustard and black pepper in small bowl, and spread evenly on all four pieces of bread. Evenly layer meat, cheese and pickles on one half of baguette, then top with other half of bread. Melt butter in a large non-stick skillet over medium heat, and place sandwiches in pan, flipping to coat both sides of bread. Place another heavy, flat-bottomed skillet on top of sandwiches and weigh down with canned goods. Flip sandwiches after about four minutes, and cook other side for about three minutes. If you want fillings to be warmer, cook longer at lower heat so bread doesn’t burn. Serve with a cold mug of light beer and eat hearty!

Succulent Pork Roast

2010-06-20T22:37:00Z

Extra virgin olive oil

1 pork loin, about 4 pounds

Kosher or sea salt and fresh ground pepper

4 fresh or 2 dried bay leaves

1 large bunch fresh thyme

1 large bunch fresh rosemary

1 20 oz package button mushrooms

4 medium carrots

3 medium Yukon gold potatoes

1 large stalk celery

6 cloves garlic, peeled

1 large sweet onion

2 lemons

2 cups chicken broth

½ cup dry cooking sherry or dry white wine

Preheat oven to 300 degrees.

Drizzle about ¼ cup olive oil in the bottom of a large roasting pan. Butterfly the pork loin lengthwise down the middle of the lean side, not quite cutting all the way through. Stuff the opening with sprigs of rosemary and thyme. Flip over and position meat in the center of the roasting pan, fatty side up. Drizzle the meat with olive oil and salt and pepper thoroughly. Line the bottom of the pan with remaining sprigs of thyme, and very finely chop (I always use kitchen shears to chop fresh herbs) about one tablespoon of rosemary leaves into the bottom of the pan, then add a bay leaf to each corner of the pan.

Wash and trim the ends off the mushrooms and toss them into the bottom of the pan, halving if they are large. Peel carrots and cut up carrots, celery and potatoes (you can also peel the potatoes) into 1-inch cubes and add to pan, along with cloves of garlic around sides. Halve onion and make ¼ inch slices, breaking up and spreading over top of meat and veggies. Wedge lemons and squeeze over meat and veggies, putting the spent wedges into the pan when done.

Pour chicken broth and sherry or wine into pan and put in oven for three hours, or until thermometer reads about 160 degrees. Check periodically and if pan is getting dry, add more broth, water or wine. Remove from oven, cover pan with aluminum foil and let rest for 15 minutes. Slice pork and serve over veggies and broth in a wide, flat bowl. Serve with remainder of the bottle of dry white wine and enjoy!

Sweet & Tart Lemonade

2010-04-03T22:26:00Z

Lemonade made with lemons fresh from the tree is absolutely amazing! Meyer lemons from the grocery store make a great substitute if you don’t have access to home-grown lemons.

Ingredients

1 cup fresh squeezed lemon juice

1 tbsp fresh squeezed lime juice

½ cup raw sugar

1 bottle San Pellegrino sparkling mineral water

2 cups crushed ice

Directions

Juice lemons, straining juice into large glass measuring cup until you have one cup. Add lime juice and sugar. Stir and allow sugar to fully dissolve in juice. Pour mixture into large pitcher, then add San Pellegrino and crushed ice. Stir well and serve in tall glasses garnished with lime or lemon slices for a refreshing treat!

Buffalo Chicken Hot Legs with Ranch Salad

2010-01-19T04:00:00Z

Incredibly craveable low-carb meal with very little sugar. We're watching our carbs and cutting sugar before swimsuit season arrives in a few months!

Preheat the oven to 450 degrees. Wash and dry 12 chicken legs with the skin on (about 3 pounds total). Line a large cookie sheet with heavy-duty aluminum foil and alternate chicken legs in two rows, so there is an even amount of space between them.

Lightly sprinkle the chicken legs on both sides with fresh ground black pepper, Creole seasoning, Blackened seasoning, onion powder, garlic powder, and Montreal Chicken seasoning. No salt is necessary because all the seasoning mixes will likely have plenty of salt in them. Shake legs back and forth on pan to roll them around in excess seasonings and adjust placement so they are evenly spaced again.

Roast chicken legs for 30-40 minutes, flipping with tongs after 15 minutes and keeping a close watch on them for the last 5- 10 minutes to prevent burning.

While chicken is roasting, dump a bottle of Frank’s Red Hot Buffalo Wing Sauce into a large bowl. If you use a plastic bowl, the sauce may stain it.

Remove chicken legs from oven when fully cooked (at least 160 degrees on a meat thermometer that is not touching the bone) and using a fresh pair of tongs, place legs immediately into the bowl with the wing sauce. Carefully drain the excess chicken juices into the bowl. Shake the bowl to coat the chicken well and let cool to touching temperature while making the salad.

If serving the next day (you can try to wait that long to eat these, but you may not be successful), let the chicken cool in the bowl to room temperature, but not more than 60 minutes. Transfer to a gallon-size freezer bag and refrigerate, preferably in a meat drawer, which will be colder than the rest of the fridge. Make the salad while reheating chicken on the stovetop, in the microwave or in the oven.

Make a large salad of roughly chopped Romaine and Iceberg lettuces tossed with Ranch or Blue Cheese dressing, carrot and celery sticks. Serve chicken with ice-cold light beer and small containers of extra sauce and dressing for dipping. Have many napkins ready!

©2010 Nicole Wiese

Pastrami Hash

2010-01-03T20:26:00Z

Today’s tip: Whenever you cook bacon, pour the drippings into a heat-proof container, allow to cool, then transfer to a plastic bag or container, date and freeze. Bacon drippings can add a lot of flavor to dishes like fried potatoes or eggs.

This is a great weekend breakfast recipe to use leftover baked potatoes. This entire recipe contains only nine grams of sugar and 187 net grams of carbs. Makes about four servings.

2-3 tbsp canola oil

1 shallot, minced

1 tsp minced garlic

3 large cooked russet potatoes, mostly peeled and chopped into 1/2 inch cubes (note: if you have no leftover potatoes, wash and microwave the potatoes on high for 10-15 minutes the night before, then refrigerate for use in the morning)

1/4 tsp kosher salt

1/2 tsp fresh ground black pepper

1/4 tsp garlic powder

1/2 tsp onion powder

8 oz thinly sliced pastrami, chopped (can substitute corned beef)

2 large eggs per serving

1 tbsp bacon drippings

Kosher salt & pepper to taste

Heat canola oil over medium heat, add shallot and cook until soft, add garlic and cook a minute longer. Add potatoes and turn the heat up to medium-high.

Season potatoes with salt, pepper, garlic and onion powder.

While potatoes are cooking, fry eggs in bacon drippings, salt and pepper eggs to taste.

Once potatoes are nicely browned, add chopped pastrami and flip to mix in pastrami. Cook hash 2-3 more minutes until pastrami is lightly browned.

Scoop hash into bowls and top each serving with two fried eggs.

Tangy Chopped Salad

2009-12-02T02:06:00Z

Tangy Chopped Salad

This quick and easy chopped salad can be made with any combination of veggies you have on hand. For a sweet kick, add a chopped apple or pear. You can also substitute chopped pickle for the olives.

Salad:

1 small head broccoli, chopped finely

1 large cucumber, seeded and chopped

1 large carrot, shredded

3 small or 2 large stalks celery, finely sliced or chopped

4 large button mushrooms, chopped or sliced

5 jumbo jalapeno-filled green olives, finely chopped (or use olives with pimientos)

Sauce:

1/4 cup olive-oil vinaigrette

2 tbsp mayonnaise

1 tsp Dijon Mustard

1/8 tsp celery seed (or 2 pinches)

Fresh ground white pepper to taste

Toss ingredients in medium mixing bowl and season to taste. Great with fish and white wine.

More Healthy Breakfast Ideas

2009-11-22T16:08:00Z

Today’s Tip: Stock up on the mini, small and medium size dishwasher-proof disposable, reusable plastic containers when they are on sale. They don’t take up much room in the cabinet, and are perfect for portioning foods for your weekly breakfasts when you’re on-the-go. Just make sure you transfer contents to a glass dish before microwaving to prevent chemicals from the plastic leaching into your food.

Breakfast is the best way to start your day the healthy way! I know this sounds corny, but it is so true. Always drink a full glass of water as soon as you wake or with breakfast to counter the mild dehydration that occurs overnight. If you don’t have time to make eggs in the morning before running out the door, here are some healthy alternatives to eggs or boring cereal that are quick and easy (and portable). These are also great after-school snacks for two kids (or one small kid and one big kid – you!) I portion the ingredients for these recipes over the weekend for the upcoming week so I can grab and go!

1. Raspberry yogurt (about 150 calories): This is my new favorite quick breakfast and a fantastic alternative to store-bought yogurts that are full of sugar and/or corn syrup. Microwave one cup frozen raspberries (or other berries) on medium for about two minutes or just until thawed. Stir in one packet of Truvia or a teaspoon of sugar. Swirl one-half cup low-fat, plain (organic if possible) yogurt into the raspberries and enjoy!

2. Banana pops (about 150 calories): Cut ripe bananas into halves or thirds, depending on the size of the banana. You want pieces that are about three inches long. Melt dark chocolate in a double boiler over medium heat, I use Ghirardelli’s 60% Cacao bittersweet Chocolate bars. Stick popsicle sticks about three-quarters of the way into the bananas and roll the bananas in melted chocolate, then optionally in chopped nuts (peanuts are my favorite, but any kind of nut is great). Place banana pops on a plate lined with waxed paper, then freeze until set. Peel the pops off the paper, wrap individually in plastic wrap and freeze all the pops in a gallon-size freezer bag. It’s like having an ice cream treat for breakfast!

3. Hard-boiled egg and grapefruit with sugar (about 200 calories): I like to peel my grapefruit and eat it like an orange, dipping the sections in a tiny bit of sugar before each bite. Two teaspoons of sugar total 32 calories, so moderation is key here.

4. Apple with peanut butter (about 180 calories): Use an apple slicer/corer to cut a medium Granny Smith apple into slices, then spread about 1 tablespoon of natural peanut butter onto the slices (not one tablespoon per slice!)

5. Peanut butter and jelly on whole wheat (about 250 calories): Cut one slice of whole wheat bread in half, and spread one half with 1 tablespoon peanut butter, then spread the other half with one tablespoon all-fruit spread or low-sugar jam, jelly or preserves without artificial sweeteners. Fold the slices together and feel like a kid again!

These slenderizing and economical breakfast treats are designed to keep you satisfied for no more than a few hours, so make sure you aren’t waiting until you’re starving at lunchtime to eat again. Keeping your body evenly fueled with healthy food throughout the day is the best way to rev your metabolism and avoid blood sugar fluctuations; planning mini-meals in advance is the best way to make sure you achieve that goal. Happy planning and breakfasting!

Eating for life

2009-09-30T07:20:00Z

This is how I eat for life:

I have two eggs for breakfast nearly every day:

-Mediterranean scrambled eggs with shrimp, spinach, kalamata olives and Italian herbs

-Bacon and caramelized onion scrambled eggs with chives

-Frittatas with lots of veggies and mushrooms and a bit of cheese, especially gouda

-Ham bites with American cheese mixed into scrambled eggs

-Bacon and over easy eggs with whole wheat toast and all-fruit spread

-Italian egg sandwiches with marinara, garlic and parmesan on whole-grain toasted baguette slices

Ham, egg and cheese on toasted mini-croissants

Scrambled eggs with enchilada sauce, diced green chilies and cheddar cheese on corn tortillas

With a little pre-prep work, I usually have breakfast ready within fifteen minutes and there is no limit to the tasty combinations you can make with eggs. Experiment to find what you like best. I always split a banana, orange or apple (or whatever fresh fruit is in the house) with my husband as "garnish" on the plate along with whatever egg dish I make. I rarely have juice or milk to drink with breakfast, or only in very limited portions. If not eggs, I make oatmeal loaded with fruit and nuts and cinnamon topped with milk, or if really rushed for time, a whole-grain cold cereal (with little added sugar, check the label) with low fat milk or soy or almond milk.

I eat fruit or vegetables at every meal, every day. If you do nothing else, adding vegetables and fruit to your diet will help tremendously. If you don’t like many fruit or veggies, eat lots of the ones you do like and at least try new ones, you might be surprised that your tastes have changed since childhood. At dinner, I always make a vegetable or two and a salad or broth-based soup. I serve salad or soup before the entrée, which reduces appetite and the tendency to wolf down the entire meal. I make different salads, not just leafy green salads. I add things like pickles, olives, roasted red peppers, pickled jalapenos, hard-boiled eggs, black pepper and artichoke hearts to salads. I also add a bit of cheese (shaved parmesan or Romano and feta are good choices, since a little goes a long way) or bacon bits for even more flavor.

More salad/veggie/fruit ideas:

-Veggies and French onion dip made with low-fat sour cream

-Chopped salad with warm bacon Dijon dressing using veggies left over from dipping

-Cucumber salad with Italian dressing, fresh cracked black pepper and feta cheese crumbles

-Spinach salad with bacon bits, hard-boiled egg slices and shaved parmesan

-Strawberry spinach salad with Asian-inspired dressing

-Mixed baby greens and apple or pear chunks with dried cranberries and shaved Romano cheese

-Cucumber, celery and green apple chopped salad with raspberry vinaigrette

-Citrus salad with orange, grapefruit, blood (or Cara Cara) orange, tangelo and mandarin with honey cinnamon dressing

-Cucumber, tomato, basil and fresh mozzarella salad with olive oil, balsamic vinegar and black pepper dressing

Make salads combining vegetables and fruit you really like and try new combinations.

I make meatless dinners once or twice a week. I substitute mushrooms or beans with lots of herbs and spices, and the meat is never missed:

-Pizzas on whole-wheat pitas (the Greek kind) with sautéed mushrooms and garlic topped with fresh mozzarella cheese slices (I use store-bought pizza sauce or make my own with tomato sauce, a bit of tomato paste and Italian seasoning)

-Creamy mushroom risotto

-Bean tostadas with lots of lettuce, tomatoes and guacamole on top

-Homemade mushroom gravy over whole-grain pasta or mashed potatoes (leave the skin on, please) is a favorite

-Baked potatoes topped with lots of steamed broccoli and cheese sauce (American cheese and a bit of milk, melted and blended together with a bit of salsa)

Sometimes dinner is simply a rich, hearty soup:

-Bean soup with ham

-French onion soup

-Chicken tortilla soup

-Broccoli and cheese soup

-Cream of mushroom

-Creamy potato and shrimp soup

I love making a big batch of soup or chili on Sunday while watching football, then getting several meals (dinners or lunches) out of it for the week. Serve with a big salad and a small portion of hearty, crusty bread, preferably whole-grain.

I eat fruit or veggies for most snacks, every day:

-Apples with peanut butter

-Celery with cream cheese

-Red peppers with hummus

-Carrots with French onion dip

-Strawberries dipped in yogurt or coated with balsamic vinegar and a tiny bit of sugar

-Grilled pineapple slices

-Frozen grapes

-Small bowl of canned fruit (in juice), drained and sprinkled with cinnamon

If I must have dessert (and I do!), I eat a piece of fruit or one piece of really great dark chocolate. I shop sales and buy tons of whatever fruit is on sale and in season and we eat that all week.

I make a menu for the week, make a list, and grocery shop from the list for meals, then stop at the store mid-week to purchase produce that just went on sale or anything I missed earlier in the week. By planning meals and snacks, I eliminate the need to eat out or eat junk.

I get roasted chicken or turkey breast from the store and turn it into quick dinners:

-Potato-topped pot pie full of veggies

-Enchilada casserole with canned black beans and diced green chiles and corn tortillas topped with Cheddar cheese

-Burrito casserole with beans and cheese

-Quick chicken stew with peas, carrots, mushrooms and potatoes

-Dinner-sized salad with diced chicken breast

-Chicken salad with halved red grapes and chopped fresh spinach mixed in

-Chicken taco salad (sauté onion, garlic, & jalapenos, then add shredded chicken, chili powder, ground cumin and a bit of water, then cook down until water is saucy) with lettuce and tomatoes and refried beans and guacamole and a bit of low-fat sour cream

I frequently grill marinated lean meat (flank steak, pork tenderloin, bone-in chicken breasts, salmon, shrimp) and lots of veggies on skewers, and that's dinner. No starch necessary.

I make one or two seafood-based meals a week, usually shrimp or salmon or white fish. Fish and seafood cook quickly and are great time-savers for fast meals after a long day.

I use a lot of herbs and spices. When food is really flavorful, you need to eat less of it to feel satisfied.

I have a list of meals I make frequently and try a new dish or two each week, getting recipes from eatingwell.com or foodnetwork.com and adding them to the list if they turn out well and are easy and quick.

When I find a recipe I want to try that is not-so-healthy, I halve the amount of meat and/or starch, then at least double the amount of veggies. I also try to find an acceptable whole-grain alternative for starches or a lean alternative for fatty cuts of meat.

I buy red or white or yellow or fingerling or new or sweet potatoes instead of russet potatoes, and limit portions.

I eat one piece of dark chocolate every day, sometimes as a snack, sometimes for dessert, but I always take the time to really savor it.

I have a glass of wine, usually red, every day, while I'm cooking dinner or with dinner, and really savor it.

I try to eat a small portion (1/4 cup or less) of nuts every day.

I never eat anything (or much of anything) that doesn't taste really good. It's not worth it. Life is too short and calories are too hard to burn.

I eat three meals and at least two snacks every day. I try to never let myself get so hungry that I feel the need to overeat or eat too fast.

I have a “binge” day once a month or so, when I eat and drink whatever I want and don’t worry about it, usually on a Saturday. Some people say this actually stimulates the metabolism.

I limit alcohol and if I drink socially, try to have a full glass of water between drinks.

I drink water. Lots of water. Every day. No soda, juice or shakes. Water is life.

I cook and bake occasionally with heavy cream, butter, bacon fat, lard and olive oil. I eat full-fat cheese and natural ice cream (Breyer's) and gelato fairly frequently. I eat bacon, fast-food cheeseburgers (singles without the bottom bun) and pizza. Fat is flavor, but I strictly limit portions of this stuff or eat it infrequently. I stay away from fried food everywhere and processed crap at the grocery store like cookies, crackers, chips, white bread, cake and pastries. If you must, make snacks and desserts at home, not from a box, and at least you’ll know what's in them. I modify ingredients to make these treats a bit healthier without sacrificing flavor. For example, I always use a combination of whole-grain (oat, brown rice, whole wheat and soy) flours in brownies, banana bread and corn bread. This flour can be mixed ahead of time and stored in the freezer. Nobody has ever noticed!

On fitness:

I weigh myself every day and log my weight and body fat percentage. This provides immediate feedback on what I ate the day before and gives me a really good idea of how I'm trending each week. This is where I disagree with weekly or monthly weigh-ins, especially for maintenance. How can you possibly expect to control something when you don’t even know what the basic numbers are? It’s like trying to pay bills when nobody knows what the checking account balance is. I can easily gain three to five pounds in a week. Why wait to notice that and make corrections?

I log what I put into my mouth. Everything counts, even vitamins and gum.

I log all of my exercise. Everything counts, including the fifty jumping jacks I did in the bathroom at the office.

Keeping one log with all three of these items is easiest. I get notebooks small enough to fit in my purse.

I squeeze in “exercise” whenever and wherever possible. I do leg lifts or stretch my arms while I'm watching television. I do jumping jacks in the bathroom at work. I fidget while I'm waiting in line at the grocery store. I tap my toes or heels while sitting at my desk (I'm doing it now).

I will be providing recipes for many of these meal ideas, and will also blog about any new tricks I learn to get and/or stay lean.

The most recent science on weight loss is coming out against the prevailing “wisdom” that if you eat less and exercise more, you will lose weight. New evidence is showing that added sugar consumption is the number one predictor of obesity as well as diabetes, heart disease and many cancers. I am especially fond of nutritional advice from Dr. Andrew Weil (drweil.com), Dr. Oz and Dr. Roizen (realage.com), as well as Jorge Cruise (jorgecruise.com or bellyfatcure.com).