Chicken Piccata

Chicken Piccata Recipe- Chicken is not fried in oil and there is no butter added to the recipe.

1/4 cup all purpose flour
1/2 tsp salt
1/2 tsp ground black pepper
1 tsp extra virgin olive oil
2 cloves garlic
1/2 cup onion (diced)
4 4 ounce boneless, skinless chicken breasts
1/2 cup low sodium chicken or vegetable broth
1/4 cup white wine
1 Tbsp capers
1 lemon (juiced)
Preheat the oven to 200°F.

Using a very sharp knife, carefully slice chicken breast on the bias into 1/2 inch thick slices (meat cut this way is called scaloppini). Place the scaloppini between two sheets of plastic wrap and pound until they are about 1/4 inch thick.

Place flour, salt and pepper in a small brown paper bag. Add 1/2 of the chicken scaloppini and shake to coat well. Take the coated chicken from the bag and repeat with the other 1/2 of the chicken. Shake all the excess flour off each piece.

Spray a non-stick pan with Pam spray and turn the heat to medium. Place the chicken pieces and cook so each side browns, 4 minutes each side. I do not add butter or oil during this cooking process. When chicken is browned set aside on a plate.

In the same pan that the chicken was cooked in, add the olive oil, garlic and onion. Cook until soft and then add the wine. The liquid should come to a rolling boil and scrap all the brown bits that were on the bottom of the pan. Add the chicken broth, lemon juice, and capers. Stir and place the chicken pieces back into the pan. Place pan in oven for 10 minutes.

Serve with fresh lemon slices as a garnish.

Homemade Dijon Salad Dressing

Dear Readers,

Making homemade salad dressing is really simple and you can control the amount of fat. Many of the bottled salad dressings that are on the shelves contain a lot of additives, oil, and sugar that is unnecessary. The idea of adding sugar to salad dressing is strange. The idea is accenting the vegetables and lettuce not dreading it with high calorie, sugary goop. I make a light and simple salad dressing that is healthy and fresh tasting. Enjoy my recipe.


3 large garlic cloves (minced)
1/2 juice of fresh lemon
2 tbsp champagne vinegar
2 tbsp Dijon mustard
2 tbsp olive oil
pinch salt
pinch fresh ground pepper

Directions:
1-In a blender add the garlic, lemon juice, vinegar, and Dijon mustard. Blend until all ingredients are well incorporated. While blender is on slowly drizzle in the olive oil.

2-Add the salt and pepper. Taste to make sure the flavor is well blended.

3-For a less tart dressing add in another 1 tsp of olive oil. This is optional.

Homemade Apple Sauce- Unsweetened

Dear Readers,

Hope everyone has enjoyed apple picking this year. The season is coming to and end and I am sure many of us have left over apples. One of the best things you can make is home made applesauce. Here is a really simple recipe and doesn't include any added sugar. I feel the flavor with a little fresh lemon and cinnamon is enough for this recipe. Remember, creating great natural apple flavor is the key to this recipe..not sugary fruit. Enjoy!

Ingredients:
5-6 apples (any)
1/2 cup water
1 tbsp lemon juice.
1/2 tsp cinnamon

Directions:
1-Peel, core and cut up 5-6 medium apples into big chunks.
2- In large sauce pan place apples and 1/2 cup water, 1 tbsp lemon juice, and cinnamon.
3- Heat to boiling and then turn heat down to medium low. Simmer the apples until soft. About 10-15 minutes.
4-Remove sauce pan from stove. Use an immersion blender to blend the cooked apples to a smooth consistency. If you do not have an immersion blender you can always use a traditional blender.
5- Serve warm.




This is the immersion blender that I use.
Brand:Cuisinart

Stuffed Mushrooms

Dear Readers,

Below is a simple appetizer of side dish you can make for your holidays gatherings. Traditionally, sweet Italian sausage can be added to the mixture. I added instructions for mushrooms filled and not filled with sausage. If you are calorie conscious omit the sausage. You can always opt for chicken sausage as a replacement.

Ingredients
1/2 cup Italian-style dried bread crumbs
1/2 cup grated Pecorino Romano
2 garlic cloves, peeled and minced
2 tablespoons chopped fresh Italian parsley leaves
Salt and freshly ground black pepper
1 tbsp extra-virgin olive oil
28 large (2 1/2-inch-diameter) white mushrooms, stemmed
Pam Olive oil Spray
2 sweet italian sausage (optional)



Directions
1-Preheat the oven to 400 degrees F.

2-If you are putting sausage in your crumb mixture than follow this step. If you are not, skip this step. With a small knife lightly cut a slit in the sausage casing. Take out the sausage meat and through the casing away. Cook the meat in a small skillet until brown. When cooked cut up the meat into little pieces and put aside.

3-In a bowl stir the bread crumbs, Pecorino Romano, garlic, parsley, salt and pepper, to taste, and 1 tablespoons olive oil in a medium bowl to blend.

4-If you are deciding to use the sausage then follow step 3 however do not add the olive oil.

5-Spray a heavy large baking sheet with Pam olive oil. Spoon the filling into the mushroom cavities and arrange on the baking sheet, cavity side up. Lightly spray the tops of the mushrooms with Pam spray. Bake until the mushrooms are tender and the filling is heated through and golden on top, about 25 minutes. Serve.

Pumpkin Pie-A Healthier Take

Dear Readers,

Thanksgiving is next week and I am sure you are preparing your menu. Besides the turkey, dessert is one course that all of us look forward to. This pumpkin pie recipe is on the lighter side as compared to the traditional pumpkin pie recipe or store bought one. Below are the comparison between the traditional and healthy version:

Pastry
1/2 teaspoon salt > 1/4 teaspoon salt
1/3 cup plus 1 tablespoon shortening > 1/4 cup vegetable oil

Filling
2 eggs > 3 egg whites or 1/2 cup fat-free egg product
3/4 cup sugar > 1/2 cup sugar
1/2 teaspoon salt >1/8 teaspoon salt
1 can (12 oz.) evaporated whole milk > 1 can (12 oz.) evaporated fat-free milk

Each slice is about 230 calories

makes:8 servings

Pastry w/o butter

1 1/4 cups Gold Medal® all-purpose flour
1 tsp sugar
1/4 tsp salt
1/4 cup vegetable oil
3 to 4 tablespoons fat-free (skim) milk

Filling
3 egg whites
1/2 cup fat-free egg product
1/2 cup sugar
1 1/2 tsp pumpkin pie spice
1/8 tsp salt
1 can (15 oz) pumpkin (not pumpkin pie mix)
1 can (12 oz) evaporated fat-free milk
1/2 teaspoon vanilla

Directions

1. Heat oven to 425°F. In medium bowl, mix flour, 1 teaspoon sugar, 1/4 teaspoon salt and the oil with fork until well mixed. Stir in milk, 1 tablespoon at a time, tossing with fork until all flour is moistened and pastry almost leaves side of bowl. Shape pastry into a ball, using your hands. Press pastry in bottom and up side of 9-inch glass pie plate; flute as desired or press pastry to top edge of pie plate with fingers or fork.
2. In medium bowl, beat egg whites slightly with wire whisk or egg beater. Beat in remaining filling ingredients. Pour filling into pastry-lined pie plate; carefully place on oven rack. Bake 15 minutes.
3. Reduce oven temperature to 350°F. Cover edge of pie crust with 2- to 3-inch strip of foil to prevent excessive browning. Bake about 45 minutes longer or until knife inserted in center comes out clean. Cool on cooling rack at least 1 hour before serving. After cooling, pie can remain at room temperature up to an additional 5 hours, then should be covered and refrigerated.

Traditional Pie Crust

Makes 2 disks for 9" pie pan

Ingredients

All Butter Crust
2 1/2 cups all-purpose flour, plus extra for rolling
1 cup (2 sticks or 8 ounces) unsalted butter, very-cold, cut into 1/2 inch cubes
1 tsp salt
1 tsp sugar
6 to 8 Tbsp ice water

Directions
1 -Cut the sticks of butter into 1/2-inch cubes and place in the freezer for 15 minutes to an hour (the longer the better) so that they become thoroughly chilled.

2-Combine flour, salt, and sugar in a food processor; pulse to mix. Add butter and pulse 6 to 8 times, until mixture resembles coarse meal, with pea size pieces of butter. Add ice water 1 Tbsp at a time, pulsing until mixture just begins to clump together. If you pinch some of the crumbly dough and it holds together, it's ready. If the dough doesn't hold together, add a little more water and pulse again.

3-Remove dough from machine and place in a mound on a clean surface. Gently shape into 2 discs. Knead the dough just enough to form the discs, do not over-knead. You should be able to see little bits of butter in the dough. These small chunks of butter are what will allow the resulting crust to be flaky. Sprinkle a little flour around the discs. Wrap each disc in plastic wrap and refrigerate at least 1 hour, and up to 2 days.

4-Follow you pie recipe to finish the pie.

Fish Tacos

Dear Readers,

If you are looking for a lighter meal try fish tacos. Instead of eating heavy red meat all the time try switching a few of your dishes with fish. I marinated tilapia and then grilled the fish. I skipped the cheese and sour cream and used cabbage, herbs, citrus, and fresh tomatoes to add flavor and crunch.

Ingredients

Tacos:
1 pound tilapia fish
1 tbsp canola oil
1 lime, juiced
1 tbsp chili powder
1/4 cup chopped fresh cilantro leaves
8 flour tortillas
pinch salt and pepper

Garnish:
Shredded white cabbage
Chopped cilantro leaves
Lime wedges
Salsa

Directions
Place fish in a medium size dish. Whisk together the oil, lime juice, chili powder, and cilantro and pour over the fish. Let marinate for 15 to 20 minutes.

Remove the fish from the marinade place onto a hot grill, flesh side down. Grill the fish for 4 minutes on the first side and then flip for 30 seconds and remove. Let rest for 5 minutes then flake the fish with a fork.

Place the tortillas on the grill and grill for 20 seconds. Divide the fish among the tortillas and garnish with any or all of the garnishes.

Apple Pie

Dear Readers,

Thanksgiving is just around the corner and I have been trying out different pie recipes. I came up with one that I liked and wanted to share my recipe with you. A few tips, some apple pie recipes call for a combination of different apples. I first tried a mix of Granny Smith apples and Macintosh apples. The flavor of both was good however the Macintosh apples left my pie too wet. I would recommend using only Granny Smith apples. Also, I tried using the zest of both orange and lemon and found that it left an overpowering citrus flavor. I recommend using only the juice of a fresh orange and lemon not the zest. Also, you will need to cook the pie for 1 hour however, at 30 minutes check the pie because the top may be brown. If this happens cover it with tin foil and then cook for the remaining time. If you do not have time to make homemade pie crust I recommend you using Whole Foods Brand 365. You can find them in the freezer section at Whole Foods. I hope you enjoy my recipe and the tips help. If you are looking


Ingredients
4 pounds Granny Smith apples, peeled, quartered, and cored
2 tbsp freshly squeezed lemon juice
1 tbsp freshly squeezed orange juice
1/2 cup sugar, plus 1 teaspoon to sprinkle on top
1/4 cup all-purpose flour
1 teaspoon kosher salt
1.5 tsp apple pie spice

Pie Crust for 9" pan for bottom and top.
1 egg beaten with 1 tablespoon water, for egg wash

Directions
Preheat the oven to 400 degrees F.

Cut each apple quarter in thirds crosswise and combine in a bowl with the juices, 1/2 cup sugar, flour, salt, and apple pie spice.

Roll out half the pie dough and drape it over a 9- or 10-inch pie pan to extend about 1/2-inch over the rim. Don't stretch the dough; if it's too small, just put it back on the board and re-roll it.

Fill the pie with the apple mixture. Brush the edge of the bottom pie crust with the egg wash so the top crust will adhere. Top with the second crust and trim the edges to about 1-inch over the rim. Tuck the edge of the top crust under the edge of the bottom crust and crimp the 2 together with your fingers or a fork. Brush the entire top crust with the egg wash, sprinkle with 1 teaspoon sugar, and cut 4 or 5 slits.

Place the pie on a sheet pan and bake for 1 hour, or until the crust is browned and the juices begin to bubble out. Remember to check the pie at 30 minutes to make sure the top isn't getting to brown. Serve warm.

Minestrone Soup

Dear Readers,

Are you having a hard time getting in your vegetable serving each day. Try vegetable soups. It will keep you warm during the fall and spring seasons plus it is very healthy. According to the USDA food guide pyramid vegetable servings needed for a man is 3 cups and a female is 2.5 cups. In general, 1 cup of raw or cooked vegetables or vegetable juice, or 2 cups of raw leafy greens can be considered as 1 cup from the vegetable group. Below is my recipe for Minestrone Soup.

Ingredients:

1 Medium onion (small dice)
2 Clove garlic (minced)
1 Tbsp olive oil
3 Cups Chicken broth
1- 15 ounce can red kidney beans; drained and rinsed
1- 14.5 ounce can diced tomatoes
1 Stalk celery (diced)
1 Medium carrot (diced)
1/4 cup parsley
1/2 tsp dried oregano
1/2 tsp dried basil
1/2 cup ditalini
1 Small zucchini (half moons)
1/2 cup frozen peas
salt and pepper to taste

Directions:
1-Heat a large pot. Add the oil, then the onion and garlic. Saute over medium heat until they are soft and tender.
2-Add the broth, kidney beans, and tomatoes. Bring the pot to a boil, then lower the heat to a simmer while you prepare the veggies.
3-Add the celery and carrots to the pot.
4-Clean and dry the parsley. Chop and add to the pot.
5-Add the dried oregano and basil to the soup. Add salt and pepper to taste. Usually a pinch of each.
6-Bring the soup to a boil, and stir occasionally. Reduce the heat and simmer covered for 15 minutes.
7-Add the pasta, zucchini and peas to the pot.
8-Cook, uncovered according to pasta direction. Usually 8 minutes.
9-Taste soup, Add salt and pepper if needed. Garnish with parsley and grated cheese.

Focaccia with Roasted Shallots and Garlic

Ingredients:

Dough:

1/4 cup extra virgin olive oil
3 sprigs of fresh rosemary
1 cup warm water
1 package (1/4 ounce) active dry yeast
2 1/2 cups unbleached flour
1 tsp. kosher salt

Roasted Shallots and Garlic Toppings:
2 tbsp. extra virgin olive oil
2 heads garlic, separated & peeled, about 30 cloves
7 small shallots, separated & peeled. about 14 pieces
1 tbsp. sugar
1/4 dry white white
1/2 cup chicken broth
Salt and pepper to taste

Directions:

1-In a small saucepan heat the rosemary sprigs with olive oil. Cook for half an hour. Discard the rosemary sprigs.

2-Combine water and yeast in the bowl of a standing mixture. Add flour, rosemary oil and salt. Using paddle attachment mix the dough until it starts to pull together. Change to the dough hook and run the machine for 3 minutes. Transfer to a floured work surface and knead the dough for 5 minutes until it is smooth and elastic. Shape into a ball. Place in an oiled bowl, covered with plastic wrap and keep in a warm area. Let rise for one hour or until double in size.

3-While the dough is rising, start the topping. Heat a large skillet; add olive oil and saute shallots and garlic over medium heat. Cook for 10 minutes. Add sugar and cook for 3 minutes. Add broth and wine and cook for 30 minutes or until the liquid is mostly evaporated. Season with salt and pepper and set aside.

4-Preheat oven to 450 degrees, placing a pizza stone on the bottom shelf.

5-On a lightly floured surface roll dough to make a 9" circle. Transfer to a floured peel and spread the shallots and garlic on top, pressing them lightly into the dough. Sprinkle with salt. Rest dough for 15 minutes. Place focaccia on pizza stone and bake for 15 minutes.

Apple and Butternut Squash Soup w/ Rosemary

Dear Readers,

A great way to get in your nutrition from vegetables is through soup. Creamy vegetable soups can be healthy just avoid adding heavy dairy products. Rely on fresh herbs and spices for flavor. Try this recipe for a starter or your next Sunday family dinner or for Thanksgiving.


Ingredients
2 ripe green apple, peeled, quartered and cored
2 pounds butternut squash, peeled, seeded and cut into 2-inch chunks
1 large onion, diced
2 slices whole wheat bread ( cubed)
1/2 teaspoon salt, divided
Freshly ground pepper to taste
4 cups reduced-sodium chicken broth, divided
1 sprig Rosemary chopped

Directions


Combine apples, squash, onion, bread, chicken broth, rosemary, salt and pepper into a pot. Cook for 30 minutes until vegetables are soft. Pour mixture into a blender, and puree until smooth. Transfer back into a pot. If you do not have a stand blender, use an immersion blender. Add remaining salt and some pepper to taste. Decorate with chopped rosemary if needed.

Pot Roast

Dear Readers,

Fall is the perfect season to bring out our comfort food recipes and one pot meals. I usually tend to make a one pot recipe that will last for a few days. Pot roast is one of those recipes that brings me back to childhood. The savory meat mixed with vegetables that are slow roasted melts in my mouth and brings comfort food to another level. Remember since you are using a higher fat meat, remember portion control 3 oz per serving. I will serve the pot roast with a variety of vegetables and brown rice. From time to time it is important to incorporate red meat into our diets for iron.

Ingredients:

3 1/2 lb of beef shoulder or boneless chuck roast
1 Tbsp olive oil
Salt, pepper, italian seasoning to taste
1 large yellow onion, chopped or sliced
4 cloves of garlic, peeled
1/2 cup of red wine
Several carrots, peeled and cut lengthwise


Directions:

1- Use a thick-bottomed covered pot (oven-proof if you intend to cook in oven), such as a dutch oven, just large enough to hold roast and vegetables. Heat 1 Tbsp of oil on medium high heat (hot enough to sear the meat). Sprinkle and rub salt, pepper, and Italian seasoning all over the meat. Brown roast in pot, all over, several minutes on each side. Don't move the roast while a side is browning, or it won't brown well.

2 -When roast is browned, lift up the meat and add garlic and chopped onion to the bottom of the pan. Let the roast sit on top of the onions. Add 1/2 cup of red wine. Cover. Cook the pot roast in a 225°F oven, once you have browned it on the stovetop, and brought the liquid to a simmer (make sure to use an oven proof pan).

3 Cook for 3 1/2 to 4 hours, until meat is tender. (If you are using a pressure cooker, cut the time by half). Near the end of the cooking, add carrots, cook until tender, about an additional 10 minutes.

Dairy Products Tip

Dear Readers,


Dairy products or foods high in calcium like Low-fat yogurt, cheese, & milk breakdown fat cells faster and in a recent study...

People who ate low-fat dairy products 3-to-4 times a day lost 70% more fat than people on a low-dairy diet and scientist also believe that foods high in calcium suppress calcitriol, a hormone responsible for making fat cells bigger and other studies have shown that... Dairy products contain high quality proteins that help suppress appetite.

Dairy Products Tip

Foods To Eat While Losing Weight-Foods To Live By

Dear Readers,

If you are looking to lose weight follow this list of foods that will help you lose weight. Remember picking the correct carbohydrates, proteins, and fats are essential in order to reach your desired goal. Keep this list with you as a reminder to keep you focused. Also, remember losing weight should be a total eating modification that should stink with you for a lifetime. Make small adjustments that you can keep and add new ones slowly. You want long lasting results not temporary ones. Remember nutrition and healthy eating is all about finding new foods you love and enjoy.

125 Complex Carbohydrates that help you lose weight...

All whole grain or unprocessed foods
Any fruits or vegetables
Oatmeal
Plain popcorn - lightly salted
Brown rice
Wild rice
Potatoes
Wheat breads (Avoid White breads)
Granary bread
Pitta bread
Wheat Bagel
Wholegrain cereals
High fiber breakfast cereals like All Bran and Fiber One
Porridge
Grits
Oats
Shredded wheat
Whole wheat pretzels
Muesli
Cassava
Corn
Amaranth
Navy beans
Potatoes
Oatcakes
Pastas made with wheat like Macaroni or Spaghetti
Whole Barley
Buckwheat / Buckwheat pasta
Quinoa

Any vegetables
Artichokes
Asparagus
Green beans
String beans
Beets
Broccoli
Brussels sprouts
Cabbage
Carrots
Cauliflower
Celeriac
Celery
Chervil
Chicory
Chives
Cucumbers
Squash
Tomato
Cucumbers
Dandelion greens
Dill pickles
Eggplant
Endive
Garlic
Garbanzo beans (chickpeas)
Kale
Kidney Beans
Kohlrabi
Leeks
Lettuce
Mushrooms
Mustard greens
Okra
Onions
Parsley leaves
Pinto Beans
Turnips
Watercress
Parsnips (raw/boiled)
Peas
Peppers (green/red)
Pickles (sour/sweet)
Pumpkin
Radishes
Rappini
Rhubarb
Rutabagas
Sauerkraut
Salsify
Scallions
Shallots
Sorrel
Soybeans
Spinach
Yams
Sweet Potatoes
Zucchini
Water Cress
Any Fruits

Although fruits are simple carbs... the fructose or sugar contained in fruits will not cause a quick rise in blood sugar that WILL NOT make you store fat as easily ... fruits contain fiber and other nutrients that are beneficial to weight loss

Apples
Apricots
Bananas
Blackberries
Blackcurrants
Blueberries
Cantaloupe
Cherry
Cranberries
Currants
Damson plum
Figs
Goji Berries
Grapes
Honeydew melon
Huckleberries
Kiwi
Kumquats
Lemon
Limes
Loganberries
Mangoes
Melon
Muskmelons
Nectarines
Papaya
Pineapple
Pomegranates
Prunes
Oranges
Peach
Pear
Plum
Raspberries
Strawberries
Quince
Tangerines
Watermelon
53 High Protein foods that help you lose weight...
Any lean cuts of meats
White meat or Poultry
Protein Shakes

Any Raw Nuts, Peas, Beans (not refried), Lentils or Legumes high protein foods for vegetarians
Most fish
Any seafood
Raw Almonds -
Hummus
Unsalted Cashews
Unsalted peanuts
Tuna
Sardines
Trout
Salmon
Abalone
Bass (fresh water/sea)
Cod
Crab
Crayfish
Flounder
Frog legs
Mussels
Swordfish
Steaks with fat trimmed off
Oysters (half shell)
Shrimp
Terrapin
Beef (range-fed or game)
Lean Chicken breast (skinless)
deli Turkey breast
Skinless Turkey breast
deli Turkey
Scallops
Egg whites
Eggs
Egg beaters
Soy products
Leanest cuts of Beef like Red round steaks and roasts, top loin, top sirloin and chuck shoulder and arm roasts.
Leanest cuts of pork like pork loin, tenderloin, center loin and ham.
Well-trimmed Leg of lamb
Top Round Leg cutlet or Chop cuts of Veal
Tofu
Cornish hen
Seitan
Tempeh
Hazelnuts
Pecans
Pistachio nuts
Natural peanut butter
natural cashew butter
natural almond butter
Pumpkin seeds
Sunflower seeds
Quick tip: try to get at least 30% of your total calories from protein

Your body burns the most calories when digesting protein.
7 Good Fats that help you burn fat...
Omega-3's - See how Omega-3's help you burn fat
CLA
GLA
Olive Oil
Canola Oil
peanut oil
Sesame oil

4 Low-fat dairy products that help you lose weight...
Low fat yogurt
Low fat cottage cheese
Low fat cheese
Low-fat/non-fat sour cream

23 Spices that increase metabolism...
Hot peppers
Bay Leaves
Cayenne peppers
Hot mustard
Cinnamon
Cloves
Curry Powder
Jalapeno Peppers
Habanero Peppers
Chilli Peppers
Chilli Powder
Cavenne Peppers
Thai Peppers
Ginger (Turmeric)
Garlic
Bell peppers
Pimento
Paprika
Nutmeg
Mace
Cloves
Allspice

Braised Short Ribs

Ingredients

1/4 cup olive oil, divided
6 pounds beef short ribs
Salt and freshly ground pepper
1 large onion, coarsely chopped
1 carrot, chopped
4 cloves garlic, chopped
2 celery ribs, chopped
1 tablespoon tomato paste
2 cups dry red wine
3 cups low-sodium chicken stock
3 tbsp Dijon mustard
1 (15-ounce) can diced tomatoes, in thick puree
3 thyme sprigs
1 bay leaf
1 orange, zested
1 tablespoon chopped parsley leaves, for garnish


Directions
Preheat the oven to 350 degrees F. Heat about 2-tablespoons of the olive oil in a large Dutch oven over high heat.

Season the short ribs well with salt and pepper. Over medium heat, brown ribs for 6 minutes on each side. You will need to do this in batches. Remove the browned short ribs to a plate and repeat with remaining ribs and oil.

Add onion, carrots, garlic, celery, and salt and pepper to the Dutch oven and saute until softened, about 5 minutes. Add the tomato paste and wine to the vegetables and cook, stirring, about 1 minute. Add the stock, diced tomatoes, thyme, and bay leaf. Return the browned short ribs and any juices that have accumulated back into the Dutch oven. Add orange zest. Cover with a heavy lid and place in the oven and braise for 3 hours or until the meat is very tender.

Once the ribs are tender, remove the ribs to a platter. Taste for seasoning. Add salt and pepper, to taste.

Snap Pea, Cucumber, and Tomato Salad w/Dill

Ingredients

Salad:
1 pound sugar snap peas, trimmed
2 small Persian cucumbers, unpeeled, thinly sliced
1 cup (about 1/2 pint) cherry or grape tomatoes, halved
1/4 cup chopped fresh dill
Dressing:
2 tablespoons fresh lemon juice (from 1/2 large lemon)
2 tablespoons extra-virgin olive oil
1 teaspoon lemon zest
Kosher salt and freshly ground black pepper

Directions
For the salad: Bring a large saucepan of salted water to a boil over high heat. Add the snap peas and cook until vibrant green, about 1 to 2 minutes. Drain and transfer to a bowl of iced water to cool, about 2 minutes. Drain and add to a salad bowl. Stir in the cucumbers, tomatoes and dill.

For the dressing: In a small bowl, whisk together the lemon juice, olive oil and lemon zest until smooth. Season with salt and pepper, to taste.

Pour the dressing over the salad and toss until coated.

Braised Chicken with Tarragon

Ingredients

Chicken:
1/4 cup vegetable oil
1 (4 1/2-pound) chicken, cut into 8 pieces
Kosher salt and freshly ground black pepper
Flour for dusting
Sauce:
1 1/2 cups (about 10 ounces) cipollini or pearl onions, trimmed and peeled
4 cloves garlic, halved
Kosher salt and freshly ground black pepper
1 cup white wine, such as Riesling
3 cups low-sodium chicken broth, plus 1/3 cup
1/2 cup chopped fresh tarragon leaves, plus 2 tablespoons
2 tablespoons all-purpose flour

Directions
For the chicken: In a Dutch oven or large saucepan, heat the oil over high heat. Season the chicken with salt and pepper, to taste, and dust with flour. Cook the chicken, turning occasionally, until brown on all sides, about 8 minutes. Remove the chicken and set aside.

For the sauce: Heat the same pan used for the chicken over medium-high heat. Add the onions and garlic and season with salt and pepper, to taste. Cook, stirring frequently, until softened, about 5 minutes. Increase the heat to high. Add the wine and scrape up the brown bits that cling to the bottom of the pan with a wooden spoon. Return the chicken pieces to the pan. Add 3 cups of chicken broth and 1/2 cup of tarragon and bring the mixture to a boil. Reduce the heat to a simmer, cover the pan and cook, turning the chicken pieces over every 10 minutes, until cooked through, about 30 minutes total for the breasts and wings and 40 minutes total for the legs and thighs. Transfer the chicken to a platter and loosely tent with foil while finishing the sauce.

To finish the sauce: In a small bowl, mix together the remaining 1/3 cup chicken broth and flour. Whisk the flour mixture into the sauce until smooth. Bring the sauce to a simmer and cook, uncovered, until thickened, about 8 to 10 minutes. season with salt and pepper, to taste. Serve the sauce over the chicken and garnish with the remaining 2 tablespoons of tarragon.

White Bean Soup

Dear Readers,

Fall is the perfect time for soup. I really enjoy sipping warm soup while sitting outside watching the leaves fall. Hearty, satisfying soups can be very nutritious while holding the excess fat. A great way to create a creamy soup without the fat is blending beans or vegetables. I usually hold the dairy, but you can always add a spoonful of fat-free plain yogurt for added body. Try this recipe if you love white beans. Toast some ciabatta bread for dipping.


Ingredients
1 pound dried white cannellini beans
4 cups sliced yellow onions (3 onions)
1/4 cup good olive oil
2 garlic cloves, minced
1 large branch fresh rosemary (6 to 7 inches)
2 quarts chicken stock
1 bay leaf
2 teaspoons kosher salt
1/2 teaspoon freshly ground black pepper
Directions
In a medium bowl, cover the beans with water by at least 1-inch and leave them in the refrigerator for 6 hours or overnight. Drain.

In a large stockpot over low to medium heat, saute the onions with the olive oil until the onions are translucent, 10 to 15 minutes. Add the garlic and cook over low heat for 3 more minutes. Add the drained white beans, rosemary, chicken stock, and bay leaf. Cover, bring to a boil, and simmer for 30 to 40 minutes, until the beans are very soft. Remove the rosemary branch and the bay leaf. Pass the soup through the coarsest blade of a food mill, or place in the bowl of a food processor fitted with a steel blade and pulse until coarsely pureed. Return the soup to the pot to reheat and add salt and pepper, to taste. Serve hot.

Grilled Vegetable Pasta Salad

Dear Readers,

Typically at a bbq there is always that mayo dredged macaroni salad. Its one of those side dishes that has a comforting flavor but is loaded with fat. A small servings will surprise you with the amount of calories it has. According to a nutrition website (the daily plate) a 1/2 cup of macaroni salad is roughly 310 calories. This is very high for a side dish with no nutritional value so let me give you a healthier version to make. Pasta with fresh grilled vegetables and herbs can easily replace the mayo and you will be left with a very nutritional side dish that is loaded with great flavor. Enjoy!



Ingredients:

1 medium sized eggplant (1.5 lbs-cut into 1 inch rounds)
2 green zucchini (halved)
1 yellow zucchini (halved)
2 red bell pepper (cored and halved)
1 cup fresh mozzarella balls (halved
1 cup fresh basil (roughly chopped)
1/4 cup djion mustard
2 tbsp extra virgin olive oil
1/4 cup + 1 tbsp balsamic vinegar
3/4 box of bow tie pasta (cooked 8 minutes and cooled)
salt
pepper

Directions:
1-Place your cut up vegetables on a board and sprinkle with salt and ground pepper on both sides.
2-Put your grill on medium and spray with pam olive oil. Place your vegetables on the grill and cook each side about 5-6 minutes each. The vegetables should be tender but not too soft.
3-Cut your cooked vegetables into 1 inch cubes.
4-In a bowl add your pasta and vegetables toss. Add a pinch of salt.
5-In a small bowl add your djion mustard, olive oil, and balsamic vinegar. Whisk really well until your vinaigrette blended.
6-Pour only half of your vinaigrette into the pasta mixture. Toss well and place in the refrigerator until the pasta salad is well chilled.
7-Take pasta salad out and add the mozzarella and basil. Toss and taste. Add a pinch of salt and more vinaigrette only if needed.
***Do not dredge your salad with the vinaigrette, it should only be lightly coating the pasta and vegetables. Enjoy!***
***You can also add grilled chicken breast chunks to this dish***

Grilled Lamb Chops

Dear Readers,

Labor Day is just around the corner, and I wanted to give you an idea of what to grill. I am sure by the end of the summer hamburgers and hotdogs have become the food of the past. Try grilling lamb chops with grilled vegetables. Serve with warm pita and hummus and your bbq is ready for the holiday.


Ingredients:

6-8 lamb chops
1 tbsp olive oil
1/4 cup red wine vinegar
1/4 cup fresh rosemary, chopped
2 cloves garlic, minced
1 teaspoon salt
1 teaspoon black pepper

Preparation:

Combine olive oil, vinegar, rosemary, and garlic in a small bowl. Mix well. Pour into a resealable bag and add lamb chops. Refrigerate for 2 hours. Preheat grill. Remove lamb chops from marinade and season with salt and pepper. Place on hot grill and cook for about 5 to 6 minutes per side or until done.

Instructions for Roasting a Turkey

ROASTING INSTRUCTIONS FOR SAFETY AND DONENESS:

1. Set the oven temperature no lower than 325 °F.

2. Be sure the turkey is completely thawed. Times are based on fresh or completely thawed frozen birds at a refrigerator temperature of 40 °F or below.

3. Place turkey breast-side up on a flat wire rack in a shallow roasting pan 2 to 2 1/2 inches deep.

Optional steps:

Tuck wing tips back under shoulders of bird (called "akimbo").
Add 1/2 cup water to the bottom of the pan.
In the beginning, a tent of aluminum foil may be placed loosely over the breast of the turkey for the first 1 to 1 1/2 hours, then removed for browning. Or, a tent of foil may be placed over the turkey after the turkey has reached the desired golden brown.
4. If a meat thermometer is not available, cook stuffing in a casserole. Mix ingredients just before stuffing a turkey; stuff loosely. Additional time is required for the turkey and stuffing to reach a safe internal temperature (see chart below).

5. For safety and doneness, the internal temperature should be checked with a meat thermometer.

The temperature must reach 180 °F in the thigh of a whole turkey (center of the stuffing should reach 165 °F) before removing it from the oven. Cook a turkey breast to 170 °F.

6. Juices should be clear. In the absence of a meat thermometer, pierce an unstuffed turkey with a fork in several places; juices should be clear with no trace of pink.

7. Let the bird stand 20 minutes before removing stuffing and carving.

APPROXIMATE COOKING TIMES

UNSTUFFED

4 to 6 lb breast.....1 1/2 to 2 1/4 hrs
6 to 8 lb breast...2 1/4 to 3 1/4 hrs
8 to 12 lbs................2 3/4 to 3 hrs
12 to 14 lbs..............3 to 3 3/4 hrs
14 to 18 lbs........3 3/4 to 4 1/4 hrs
18 to 20 lbs........4 1/4 to 4 1/2 hrs
20 to 24 lbs..............4 1/2 to 5 hrs


STUFFED

8 to 12 lbs...............3 to 3 1/2 hrs
12 to 14 lbs..............3 1/2 to 4 hrs
14 to 18 lbs..............4 to 4 1/4 hrs
18 to 20 lbs........4 1/4 to 4 3/4 hrs
20 to 24 lbs........4 3/4 to 5 1/4 hrs

Roasted Turkey w/ Citrus and Herbs

Dear Readers,

There are many ways to become budget conscious when cooking weekly meals. I tend to cook large meals that are good for a few days. One of my favorite meals is roasted turkey which is super healthy and will last a few nights. I rely on citrus and fresh herbs to provide great flavor. A little olive oil will help to brown the top but I do not add butter or any saturated fats to the meat. Follow my cooking preparation method and your turkey will come out tender and juicy.

Ingredients:

6-7lb fresh whole turkey breast (example Shady Brook Farms)
1 cup onion (diced) plus 3 onion slices
4 orange slices
1/4 cup juice from fresh orange
4 lemon slices
8 fresh sage leaves
2 fresh rosemary sprigs
4 fresh thyme sprigs
2 tsp olive oil
1 cup chicken broth
1 tbsp herbs di provence
salt
ground pepper
1 tsp Earth Balance (dairy free butter spread)
2 tsp flour

Directions:

1-Preheat the oven to 325 degrees
2-Clean the turkey breast and pat dry. Lay on a cutting board.
3-Place 3 onion slices, 2 orange slices, 2 lemon slices, 1 sprig of rosemary, 3 sprigs of thyme, and 3 sage leaves on the bottom of a roasting pan.




4-Open the center of the turkey and sprinkle in a pinch of salt and pepper. Add 1 cup onion (diced), 2 orange slices, 2 lemon slices, 2 thyme sprigs, 5 sage leaves, 1 sprig of rosemary. Pour inside the juice from the orange. If you push the fruit and herbs inside they should stay in place. If not you can secure the opening with some cooking string and sew up the closure.



5-Turn the turkey on its belly so the bird is breast side up. Add the olive oil on top of the bird and run it around. You can also rub the olive oil under the skin. Sprinkle salt, pepper and herbs di provence on the top and under the skin.

6-Place the turkey breast on top of the onions, fruit, and herbs on the roasting pan. Pour the chicken broth on the bottom of the pan. Cover with tin foil and place in the oven. Cook for 1 hour.

7-Take the tin foil off the turkey breast and cook for another hour.

8-The temperature must reach 180 °F in the thigh of a whole turkey (center of the stuffing should reach 165 °F) before removing it from the oven. Cook a turkey breast to 170 °F. Juices should be clear. In the absence of a meat thermometer, pierce an unstuffed turkey with a fork in several places; juices should be clear with no trace of pink.

9- Let the turkey rest for 20 minutes before you serve the meat.



Preparing the light gravy:
1-Pour the dripping from the pan into a strainer. You will have the juice separated from the herbs and onion.
2-Pour the strained drippings into a fat separator. Set aside.



3-In a sauce pan add 1 tsp of dairy free butter spread(Earth Balance) and 2 tsp of flour. Whisk well over medium heat until the flour is cooked and turned a deep yellow color. Slowly add the juice from the fat separator. Whisk really well and add another 1/2 cup of chicken broth. Let it come to a simmer and cook for 4-5 minutes. Serve.

Sauteed Spinach with Cannellini Beans and Roasted Grape Tomatoes

Dear Readers,

Here is a great side dish that goes great with any meat. I am serving this vegetable dish with the recipe for pork medallion with marsala/balsamic reduction.


Ingredients:

5 oz fresh baby spinach
1 cup grape tomatoes (halved)
1 cup cannellini beans
1 cup onion (sliced)
1 tbsp + 1 tsp olive oil
2 cloves garlic (chopped)
1/4 cup water
sea salt
ground pepper

Directions:
1-Preheat oven to 400 degrees.
2-In a small bowl add the grape tomatoes, onion, 1 tbsp olive oil, and pinch of salt and pepper. Toss and place on a baking dish. Cook for 20 minutes until the tomatoes are tender. Set aside
3-In a skillet add 1 tsp olive oil and garlic. Stir and add the spinach. Cover and cook over medium-low heat for 3 minutes and then add the roasted tomato mixture. Stir
4-Add the beans right before you serve.

Pork Medallions with Balsamic/Marsala Reduction

Dear Readers,

Pork Tenderloin is a great protein option because it is low in fat. If You are not a red meat eater and usually choose chicken and turkey this may be a great alternative for you. Remember the correct servings of protein is 3 oz. The portion size of plain pork tenderloin is 122 calories and 3g total fat. Remember you will have to still count any dressing you put on the meat. That is why I really focus on spices, herbs, and light reductions to keep the calorie count at a minimum. Enjoy!


Ingredients:
.75-1lb pork tenderloin
olive oil pam spray
ground pepper
sea salt
marsala wine
balsamic vinegar
1/4 cup golden raisins
1/4 cup water



1-Trim the pork tenderloin of any fat and silverskin. Cut it crosswise into 1-inch thick medallions.
2-Preheat the oven to 350 degrees. In a skillet add the olive oil pam spray and raise the heat to medium high. Sprinkle the medallions with salt and pepper on both sides. Place them into the skillet. Cook each side for 1-2 minutes so they get a golden crust. The inside should still be pink. Place the medallions on an oven safe dish and put into the oven and cook for 5 minutes. When finished the inside should be white. Set aside.
3-In a small bowl add the raisins and water. Side aside for 20 minutes until the raisins are plump.
3-In a skillet add the marsala wine and balsamic vinegar. Bring it to a simmer until it reduces in half (5 mins) and then stir in the raisins. Drizzle the reduction over the pork medallions.

Food Finds: Non-Dairy Chocolate, Butter, Cookies

Dear Readers,

I am always trying to find non-dairy food products. Whenever I find great ones I want to share them with you. The products below are also vegan.


Butter: Tastes Just Like Real Butter-Bake and Cook with this product



http://www.earthbalancenatural.com


Chocolate Chips




http://www.divvies.com

Cookies: Taste Like Oreos (2 cookies 110 calories)




http://www.latejuly.com

Broccoli and Cauliflower Bake

Dear Readers,

Incorporating vegetables at most of your meals is key to maintain optimal nutrition. One of my favorite vegetables is broccoli because it packs a lot of great nutrition, low in calories, and tastes great. Broccoli is the superhero of the vegetable kingdom with its rich vitamin A content--notice broccoli's dark green color as an indicator of its hearty carotene content. With one half-cup of cooked broccoli providing 1083 IU of vitamin A and raw offering 678 IU, this veggie should make a frequent appearance at your dinner table. Folic acid is also abundant with one-half cup cooked registering 39 mcg and raw 31.2 mcg. With one half-cup of cooked broccoli providing 1083 IU of vitamin A and raw offering 678 IU, this veggie should make a frequent appearance at your dinner table. Folic acid is also abundant with one-half cup cooked registering 39 mcg and raw 31.2 mcg. If you're a calorie counter, count broccoli in with only 22 calories for one-half cup chopped and boiled and 12 calories for one-half cup raw chopped. For the picker eater, try baking broccoli with a little low fat cheese and breadcrumbs. Below is my recipe for broccoli and cauliflower bake.

Ingredients:

1 tbsp olive oil
3 garlic cloves (minced)
1/2 cup water
8 cups fresh broccoli and cauliflower florets (washed and dried)
1 cup shredded low fat mozzarella
2 tbsp fresh parsley (finely chopped)
1/2 cup Italian breadcrumbs
2 tbsp pecorino romano grated cheese
salt to taste

Directions:
1-Preheat the oven to 350 degrees.
2-In a pan add the olive oil and 2 garlic cloves (minced) on medium heat. Stir and add the broccoli, cauliflower, water, and pinch of salt. Place the lid on and cook for 10 minutes. Turn heat off.
3-Drain out any excess water and add the shredded cheese. Stir. Either place this mixture in an oven safe dish or if your pan is oven safe keep it in there. You can also portion control your mixture by adding them to small ramekins.
4- In another bowl add the bread crumbs, grated cheese, and rest of garlic, and fresh parsley. Stir.
5-Sprinkle the breadcrumb mixture over the broccoli and cauliflower. Lightly cover the vegetables do not dredge them with breadcrumbs. You may not use all of the breadcrumb mixture.
6-Place in the oven and cook uncovered for 30 minutes or until the cheese is bubbly and the top is golden. Enjoy!

Vegan Chocolate Chip Cookies

Dear Readers,

If you are looking for chocolate chip cookies that do no have eggs or dairy in them, this is the recipe for you. Even though this is a vegan recipe it is also for those who have food allergies with butter and eggs. They are chewy and sweet and will make your home smell of chocolate. Enjoy!


INGREDIENTS:

2-1/4 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon salt
1 cup Earth Balance*, softened (although Earth Balance is the best, you may use any other non-dairy butter/margarine)
3/4 cup granulated [white] sugar
3/4 cup packed brown sugar
1 teaspoon vanilla extract
Egg Replacer for 2 eggs**
2 cups (12-ounce package) semi-sweet chocolate chips
1 cup chopped nuts (optional)
*Earth Balance can be found at Whole Foods, Lakeshore Natural Foods, and other natural health food stores.

**ENER-G Egg Replacer is a brand-name powder mixture of vegetable starches that simulates eggs in baking. It can be used in recipes calling for unbeaten eggs, egg whites beaten stiff, and egg yolks. It can be found at Whole Foods as well as natural health food stores.

INSTRUCTIONS:

1. Combine flour, baking soda and salt in small bowl.

2. Beat butter, granulated sugar, brown sugar and vanilla in large mixer bowl.

3. Add egg replacer one at a time, beating well after each addition; gradually beat in flour mixture.

4. Stir in chips and nuts.

5. Drop by rounded tablespoon onto ungreased baking sheets.

6. Bake in preheated 375-degree oven for 8 to 10 minutes or until golden brown.

7. Let stand for 2 minutes; remove to wire racks to cool completely.


Freezing the dough:

Since this recipe makes about 5 dozen, you can freeze any extra dough that you do not use. I shape my dough into a log on parchment paper and then place in the freezer.






If well wrapped and non of the ingredients were previously frozen, the chocolate chip cookie dough can be wrapped up to 3 months.

Vegan Chocolate Cake w/Chocolate Icing

Dear Readers,

Looking for a cake recipe that doesn't have eggs or dairy..here is the recipe for you. Also, this is great for anyone that wants a cholesterol free dessert. I made this cake today for a family picnic and everyone loved it. The cake was very moist and tender. the icing was slightly sweet and smooth. The cake was easy to frost and the icing glided perfectly over the cake. Enjoy!


INGREDIENTS:

1-1/2 cups unbleached flour
3/4 cup sugar or other sweetener
1/2 tsp. Salt
1 tsp. Baking soda
3 tablespoons cocoa powder
1 tsp. vanilla
1/3 cup canola oil
1 tablespoon vinegar
1 cup cold water
INSTRUCTIONS:

Preheat the oven to 350 degrees. Combine the flour, sugar, salt, baking soda, and cocoa powder in a bowl and stir with a fork until mixed. Make a well in the center and add the vanilla, oil, vinegar, and water. Stir with a fork until well mixed. Pour into a 9x9-inch baking dish (or cupcake pan), and bake in the preheated oven for 30 minutes, until a toothpick inserted in center comes out clean.

Cool completely, then frost with Chocolate Cream Frosting (below).

Chocolate Cream Frosting

Makes enough for one 9-inch cake or 8 cupcakes

INGREDIENTS:

2 tablespoon softened margarine (Earth Balance)
1-1/3 cups powdered sugar
1/3 cup cocoa
1/2 teaspoon vanilla
2-4 tablespoons water
INSTRUCTIONS:

Cream the margarine in a small bowl then add the sugar, cocoa, vanilla, and enough water to make a thick but spreadable frosting.


** I doubled the recipe and poured the batter in three 8 inch cake pans** To ice this three layer cake I tripled the icing recipe**

Mango and Weight Loss

Dear Readers,

Many times asked by clients what are some super foods that are packed with vitamins and fiber that can keep me full. I have always recommended the proper amounts of carbohydrates, fats, and proteins in the diet. When focusing on carbohydrates I always insist on complete carbohydrates and to eliminate or strongly reduce the amount of simple carbohydrates in the diet. That is anything refined such as sugars and flour. But we have to be realistic with ourselves. The key to staying healthy and losing or maintaining a good weight is making smart choices for you and also trying new food.

The other day I was sitting with one of my friends at around 3pm which is always known as mid day hunger time. Usually their snack would be to grab pretzels. Now we all may think to ourselves that this is a low fat food and with the right portion thats a great snack. Think again you will still be hungry. A snack is usually around 100-200 calories but you want the most in nutrition and especially fiber during this time. My friend wanted something sweet though, so I knew to pick a high fiber fruit and pair it with some raw nuts. This is a perfect snack. The fiber in a mango will surprise you on how full it will make you. The fat and protein in the nuts is a great pairing with the fruit.

If you're limiting your calorie intake, eating concentrated sources of nutrients makes sense. And mangoes deliver. Mangoes are a superior source of beta-carotene. In fact, they are one of the top beta-carotene providers you can eat. Consuming large amounts of this antioxidant has been linked to a reduced risk of some forms of cancers. Mangoes are rich in another carotenoid called lycopene, which is a potent antioxidant. Lycopene works to protect cells and suppress tumor growth.
Just one mango provides almost an entire day's worth of vitamin C. Unlike many other fruits, mangoes contribute several B vitamins and the minerals calcium and magnesium.

When you go to the grocery store here are a few tips in finding the perfect mangoes. I will only get mine from Whole Foods because I know they are fresh and of perfect quality. Trust me I have gone to other supermarkets and the quality of the mango was horrible and I had to through it away. To find the perfect mango make sure the skin has the colors of of yellow, green, and red. When you lightly push into the mango it should be semi-soft. If you find to many black spots on the mango pass this one up.

There are several ways to prepare a mango. You can peel the flesh like a peach and eat it that way. Some stores actually have mango gadgets that help you prepare the mango. The most common way is to cut the cheeks of the mango lay is down on a cutting board. Cut the flesh in a crosshatch pattern, being careful not to cut through the skin. Then pick up the mango half and bend it backwards, so the cubes will pop up. Cut exposed cubes off of the skin.

So next time you are looking to prepare a fruity and satisfying mid day snack think about having a mango.


Nutritional Values
Mango
Serving Size: 1/2 cup
Calories: 54
Fat: 0 g
Saturated Fat: <1 g
Cholesterol: 0 mg
Carbohydrate: 14 g
Protein: <1 g
Dietary Fiber: 2 g
Sodium: 2 mg
Vitamin A: 631 IU
Niacin: <1 mg
Riboflavin: <1 mg
Thiamin: <1 mg
Vitamin B6: <1 mg
Vitamin C: 23 mg
Calcium: 8 mg
Magnesium: 7 mg
Potassium: 129 mg
Carotenoids: 381 mcg

Guidelines For a Vegan Diet

Dear Readers:

Below is the guidelines for a vegan diet. If you have questions on dairy and egg replacers please email. I can provide you with a list of suitable food items.



A vegan is a strict vegetarian who does not eat any dairy products, eggs or honey. A well balanced vegan diet can provide all the essential nutrients you require and shares the same health advantages as a vegetarian diet. Nutritional guidelines for vegans are essentially similar to those for vegetarians. However, vegetarians gain certain nutrients from dairy products and eggs. Vegans need to ensure their diets contain plant food sources of these nutrients, the main ones of which are discussed below.
Protein

Obtaining adequate protein on a vegan diet is not a problem. Nuts & seeds, pulses, wholegrain and grain products and soya products all supply protein. Previously, it has been thought that plant proteins are of a lower quality than animal proteins in terms of their essential amino acid content. However, this is no longer regarded as a problem and eating a balanced diet of plant foods will provide all the essential amino acids in adequate amounts.

Essential Fatty Acids

There are two essential fatty acids which must be supplied by the diet. These are linoleic acid and a-linolenic acid. Essential fatty acids are important for cell membrane function, cholesterol metabolism and the synthesis of various metabolites. Good sources of essential fatty acids are vegetable oils. It is important to have the correct balance between linoleic acid and a-linolenic acid. It has been suggested that vegans should use soyabean or rapeseed oils rather than sunflower or corn oils as these help give a better dietary balance.


Vitamin B2 (Riboflavin)

Certain studies have found vegans to have a low intake of the vitamin, riboflavin. Riboflavin is important in converting protein, fats and carbohydrates into energy, and the synthesis and repair of body tissues. Good sources of riboflavin include whole grains, mushrooms, almonds, leafy green vegetables and yeast extracts.


Vitamin B12

Vitamin B12 is found primarily in meat, dairy products and eggs and is absent from plant foods. Considerable research has been carried out into possible plant sources of B12. Fermented soya products, seaweeds and algae such as spirulina have all been proposed as containing significant amounts of B12. However, the present consensus is that any B12 present in plant foods is likely to be in a form unavailable to humans and so these foods should not be relied upon as safe sources.
Vitamin B12 is important in the formation of red blood cells and the maintenence of a healthy nervous system. When deficiency does occur it is more likely to be due to a failure to absorb B12 from the intestine than a dietary deficiency.

Vegans can obtain B12 from a wide range of foods which have been fortified with the vitamin. These include certain yeast extracts, veggieburger mixes, breakfast cereals, vegetable margarines and soya milks. You should check the packaging to see which individual products are fortified with B12.

Vitamin D

Vitamin D is present in oily fish, eggs and dairy products in variable amounts. It is not found in plant foods. However, vegans can obtain vitamin D from vegetable margarines, some soya milks and certain other foods which are fortified with the vitamin.
Vitamin D is also synthesised by the skin when exposed to sunlight. Synthesis of vitamin D in this way is usually adequate to supply all the body's requirements. Most vegans will obtain sufficient vitamin D providing they spend time outdoors on bright days. Fortified foods further ensure adequate amounts.

Vegans who may be confined indoors may be recommended a vitamin D supplement. Also, infants who are seldom oudoors or who are dark-skinned may require supplements. Asian vegans may also be at risk of deficiency, particularly Asian women who may be required to keep their skin covered for cultural reasons.

Calcium

The major source of calcium in British diets is generally milk and dairy products. Vegans can obtain adequate calcium from plant foods. Good sources include tofu, leafy green vegetables, watercress, dried fruit, seeds and nuts. Also, white bread is fortified with calcium, as are some soya milks. Hard water can also provide significant amounts of calcium.
Iodine

Milk is the primary source of iodine in the British diet and studies have indicated some vegans may have a low iodine intake. Seaweeds are a good source of iodine, and vegetables and grains can contain iodine depending on the amounts in the soil.
Infants

It is perfectly possible to bring up a child on a vegan diet. Vegan children should be given plenty of nutrient rich foods and need good sources of protein, calcium, vitamin B12 and vitamin D. High fibre foods can fill up a child without filling their nutritional needs as well as interfering with mineral absorption from the intestine. For these reasons, foods high in fibre shouldn't be overused.
Vegan Storecupboard

Dairy products can largely be replaced with various soya products. There are several brands of soya milk. It can be purchased either sweetened or unsweetened, plain or flavoured. Different brands may be fortified with vitamin B12, vitamin D and calcium.
Soya cheeses, yoghurts and cream are all available from health food stores. Eggs can be replaced in recipes by commercial egg replacer products, also available from health food stores.

Rosemary and Mustard Crusted London Broil

Dear Readers,

For a lean steak entree, try grilling london broil. the flavor comes from the fresh garlic and zesty blends of mustard. Marinate the london broil over night and the flavors will come alive when you cook the meat. This is a very simple dish with only a few ingredients but the taste of the meat is savory with a hint of zip! Enjoy! Also, remember london broil is a very budget friendly meal. This recipe is great to serve if you are having a dinner party because your costs are low and your guests are still getting a lean cut of red meat with a gourmet flavor.


Ingredients:
1.5-2 lb london broil (trimmed, wash, pat dry)
1 tbsp olive oil
1/4 cup white wine
3 tbsp dijion mustard
1 tbsp whole grain mustard
1 tbsp fresh garlic (finely minced)
2 tsp fresh rosemary (chopped)
20 black peppercorns
pinch salt


Directions:
1- In a bowl mix together the olive oil, dijion and grain mustards, garlic, rosemary, wine, and salt.
2-Lay the london broil on a plate and coat the meat with the mixture on both sides. Sprinkle a pinch of salt on the top and bottom of the meat. Also press the black peppercorns on the top and bottom on the london broil.
3-Cover the meat with plastic wrap and place in the refrigerator over night.
4- When you are ready to cook the london broil, take it out of the refrigerator and let it come to room temperature. About 20-30 minutes.
5-Put your grill on medium heat and cook the london broil for 5 minutes per side. The meat should be medium on the ends and medium-rare in the middle.
6-Place your london broil on a cutting board, cover with tin foil and let stand for 15 minutes. The meat will continue to cook and the juices will remain inside the meat. Cut into thin slices and serve.

Grilled Pork Ribs with Ginger & Apricot Glaze with Island Salsa

Dear Readers,

Today I wanted to make a dish that incorporated Asian and Island flavors. Incorporating fresh herbs and fruit to the dish enabled me to achieve a sweet flavor that blended well with the savory meat and salty condiments. The blending of salty, savory, and sweet flavors really make a dish pop and is a treat for our taste buds. This is a perfect dish if you are looking to cook for your special loved one on a Saturday night. This is a really impressive dish and easy to make. All you need is a little time. Here is my recipe for Grilled Pork Ribs with Ginger & Apricot Glaze with Island Salsa. I served this dish with Jasmine rice and an eggplant side that I will post. Enjoy!

Ingredients for Grilled Ribs:
Marinade:

1 tbsp fresh ginger (grated)
1 garlic clove (grated)
3 tbsp teriyaki sauce
1 tsp soy soy sauce
1 tbsp fresh lime juice
1 tbsp apricot jam
1/4 cup cilantro (chopped)
1 tbsp dark brown sugar
1tbsp water
1.75-2 lbs pork spare ribs

Directions:
1- In a large bowl mix all the ingredient. Keep the pork ribs aside.
2- In a large zip lock bag place the pork ribs and marinade. Massage the ribs with the sauce so every inch of the meat is covered. Keep in fridge for a minimum of 5 hours. You can make this the night before and have the meat marinate over night.

Grilling ingredients:
1/2 tsp salt
1/2 cup apricot glaze
2 tbsp juice from fresh orange
1/4 cup fresh cilantro (chopped)
1/4 cup scallion (chopped)

Directions:
1- In a small bowl mix together the apricot glaze and orange juice.
2-Place the ribs on a hot grill and brush the top with the glaze. Sprinkle with a pinch of salt. Cook for 5 minutes.
3-Flip the ribs and brush again with the glaze. Sprinkle with a pinch of salt. Cook for 5 minutes.
4- Flip the rib to its' side and repeat the same process. Do not add salt. Cook for 4 minutes.
5- Flip the rib to its' other side and repeat the same process. Do not add salt. Cook for 4 minutes.
6- Plate and sprinkle the fresh cilantro and scallion on top.


Instructions for Island Salsa

Ingredients:

1.5 cups fresh mango (small dice)
1/4 cup red bell pepper (small dice)
1/4 cup fresh pineapple (small dice)
1/4 cup green scallion (chopped)
1/4 cup jicama
2 tbsp juice from fresh orange
pinch of sea salt

Directions:
1-In a bowl add all of the ingredients. Let the salsa marinate in the fridge for at least an hour before serving.

Linguini w/ Shrimp, Scallops, & Clams

Dear Readers,

Today I was shopping at Whole Foods to purchase ingredients to make a summer dinner. When I went to the seafood counter I saw a wide variety of fresh fish and seafood. I decided to pick up clams, scallops, and shrimp to make a light and flavorful pasta dish. I rely on the seafood to bring full ocean flavors to the dish. I hope you enjoy my recipe for linguini w/ shrimp, scallops, and clams.

Ingredients:
1 dozen small scallops
1 dozen shrimp (cleaned and deveined)
1 dozen clams (you can substitute with mussels)
1 shallot (minced)
2 cloves garlic (minced)
1 tbsp olive oil
1 cup grape tomatoes (chopped)
8 oz clam juice
1/2 cup white wine
1/4 cup pasta water (with salt)
8 basil leaves (chopped)
1/4 cup flat leaf parsley (chopped)
1 lb linguini cooked
pinch of salt

Directions:
1- In a large saucepan add the olive oil, garlic, and shallots on medium low heat. Stir and add the tomatoes. Cook for 2 minutes and then add the wine, clam juice, and a pinch of salt. Cook until it comes to a simmer and then add the shrimp and scallops. Cook for another minute on low and then add the clams, basil, and parsley. On low cook for 8 minutes with the cover on.

2-After the 8 minutes take the cover off and make sure the shrimp are pink and the clam shells are open. If any clams are closed remove them. Add the pasta water and stir. Taste the sauce and make sure the flavor is balanced.

3- Add the linguini to the sauce and seafood and stir. You can always add a little more salt and olive oil for extra flavor. Garnish with more fresh parsley and basil.

Easiest Pasta Dish Around

Dear Readers,

Today during lunch, I was in search of something to make. I haven't gone food shopping in awhile so my list of available ingredients was slim. I did though have basics in my kitchen: pasta, basil, garlic, canned beans, and tomatoes. I usually always have these ingredients on hand. So I came up with a quick and easy pasta dish. The flavors of cooked garlic in olive oil and garden tomatoes with basil was a treat. To top off the dish with cannellini beans gave the dish a nice smooth texture. Hope you enjoy my recipe.

Serving: 1

Ingredients:

1 serving of cooked pasta (any style is fine)
1/4 cup pasta water
2 garlic cloves (minced)
8 fresh basil leaves (chopped)
1/4 cup cannellini beans (washed and drained)
1 cup grape tomatoes (quartered)
1 tbsp olive oil
pinch of salt

Directions:
1-In a pan add the oil and garlic cook on medium-low heat. Add the tomatoes, stir and then add the pasta water. Cook for 5 minutes.
2-Add the basil and beans and cook for another 2 minutes on low. Add the cooked pasta and stir. Make sure all the ingredients are well incorporated. Taste and make sure your seasoning is correct. You can always add a pinch of salt and 1/4 tsp of olive oil.
3- Garnish with more fresh basil.

What's A Pinch

Dear Readers,

In many of my recipes I always say a pinch of salt and pepper. I am going to provide the measurements for what exactly a pinch is. Also, I will include information on dry and wet measurements.



dry measurements (flour, spices, sugar)

1 pinch = 1/8 teaspoon or less
1 Tablespoon = 3 teaspoons
1/4 cup = 4 Tablespoons
1/3 cup = 5 1/3 Tablespoons
3/4 cup = 12 Tablespoons
1 cup = 16 Tablespoons

liquid measurements ( water, oil, milk)

1/2 cup = 4 ounces
1 cup = 8 ounces

Summer Tomato Sauce w/ Fresh Mint

Dear Readers,

Continuing with the garden theme, I always find that growing tomatoes on the vine results in an abundance of little ruby treasures. This is when I tend to make my own tomato sauce which is a real treat. Follow my recipe on how to use your garden's tomatoes to make a wonderful and light sauce. Also, take advantage of your town's farmer markets. You can purchase fresh tomatoes at a low price. Remember to use only tomatoes on the vine or plum tomatoes. (Plum tomatoes have less seeds and are less acidic).

Ingredients:
5 lbs tomatoes (either plum or vine) (makes 32 oz)
1 tbsp olive oil
8 fresh mint leaves (minced)
3 cloves fresh garlic (minced)
salt pinch

Directions:
1- Lay out your tomatoes and look for any imperfections. Discard any rotten tomatoes.



2- Wash your tomatoes and pat dry.



3- Hold the tomato in your hand so that the stem is facing in the inside of your palm. Hold it up to a box grater. You want to use the side with the medium size holds. Move your tomato in a up and down movement. When you get close to the stem you will need to stop and move to the next tomato. Please keep notice that the skin of the tomato will not be grated.



4- After you have grated all of your tomatoes you should have about 32 oz of freshly crushed tomatoes. Depending on the type of tomato you use, some seeds will be noticeable which is fine.

5- Place a saucepan on the stove and raise the heat to medium low. Add the olive oil and garlic. Cook for 3 minutes and then add the crushed tomatoes and salt. Cook for 15 minutes on low. Add the mint leaves and cook for another 5 minutes. Make sure your sauce is not boiling. Serve immediately.

Summer Garden Salad

Dear Readers,

One of the highlights of the summer is growing our own vegetables and herbs. It is very rewarding when we see our "little treasures" growing and we are able to pick them to prepare a nutritional seasonal meal. Many vegetables and herbs such as basil and tomatoes tend to grow in great abundance so I came up with a really easy summer garden salad that you can make with your garden treats.


Ingredients:

1 lb string beans (halved)
5 tomatoes on the vine (sliced)
1 large cucumber (sliced)
1 cup fresh basil ( sliced)
2 garlic cloves (minced)
1 tsp garlic powder
1 tbsp olive oil
2 tbsp red wine vinegar
salt and pepper to taste
(you can adjust the vinegar/oil ration depending on how tart you like your dressing)

Directions:
1- Wash all your vegetables, pat dry, and cut accordingly.
2- Place your string beans in a steamer and cook for 5 mins. Cool
3- In a large bowl place all of your vegetables and herbs along with the oil, vinegar, garlic, garlic powder, salt and pepper. Mix so that all the vegetables are lightly coated with all ingredients. Serve either cool or at room temperature.

Veggie Turkey Burgers

Dear Readers,

Father's Day is just around the corner and I am sure many of you will be BBQ-ing with your family. I have received many inquiries about what are healthy alternatives to eating burgers and hotdogs. Many of us are health conscious either watching our weight or on special health diets. However, we will want to be included in the BBQ fun and make a dish that still celebrates the summer weather.

Turkey Breast should be a staple on your shopping list. Make sure when you purchase ground turkey that is says "turkey breast" this means it is only the white meat. If your package says ground turkey you are getting a mixture of all the meat )dark and white) . When I go to Whole Foods I make sure I stock up on ground turkey breast. I make homemade ground turkey burgers all the time. I rely on veggies, herbs, and spices for a full flavor impact when added to the meat. I portion each homemade patty out to about 4-5oz.

If you are thinking about BBQ-ing this weekend try adding this recipe to your menu. It is a great option for people that are looking to eat healthy and stay on their nutrition tracks. Below is my recipe for veggie turkey burgers.

Servings 4-5

Ingredients:
1 lb ground turkey breast, organic
1/4 cup white onion (small dice)
1/4 cup zucchini (small dice)
1/4 cup red bell pepper (small dice)
1 tbsp Worcestershire sauce
1/2 tsp garlic powder
1/4 tsp black pepper (ground)
1/4 tsp seasoned salt
olive oil pam spray


Directions:

1- Spray a skillet with pam spray and turn the heat to medium low. Add the onion, zucchini, and pepper. Cook for 5-6 minutes until veggies are soft and then cool for 10 minutes.
2- In a bowl add the ground turkey meat, the cooled veggies, Worcestershire sauce, garlic powder, black pepper, and seasoned salt. With you hands mix all the ingredients together until everything is well incorporated. Make patties and set aside. Place the patties on a grill and cook each side for 5-6 minutes.
3- Serve your patty with tomato, lettuce, and avocado on a toasted whole grain bun.

Crab Cakes- No Butter, Mayo, or Frying-Just Great Taste

Dear Readers,

Crab cakes are one of my favorite dishes, however I usually never order them out because they are loaded with fat. Many of us have to watch the fat content in our diets due to nutrition/health needs or if you are looking to manage your weight. I knew I had to come up with a crab cake recipe that could fit into my meal plan. I had them tonight and they taste great and the texture is perfect. Crunchy on the outside and tender in the inside. You will really like my recipe for crab cakes without the guilt.

**This recipe does not contain mayo, butter, and there is no frying involved**

Servings: 7 medium sized cakes

Ingredients:
8 oz lump crab meat
1 egg
1 tsp Dijon mustard
1 tsp Worcestershire sauce
1 tbsp fresh lemon juice
1/2 tsp Old Bay spice
1 tsp olive oil
1/4 cup red bell pepper ( very small dice)
1/4 cup celery (very small dice)
1/4 cup onion (very small dice)
1/4 cup flat leaf parsley (chopped)
1/2 cup + 2 tbsp panko crumbs


Directions:
1- Preheat the oven to 400 degrees
2- In a pan add the olive oil on medium low heat. Add the pepper, celery, and onion and cook for 5 minutes. Cool this mixture.
3- In a bowl add the egg, mustard, Worcestershire sauce, lemon juice, and old bay spice. Mix well and then add the cooled vegetable mixture and parsley. Mix until all the ingredients are well blended. Fold in the crab meat and panko crumbs (1/2 cup). Add a pinch of salt and pepper.
4- With an ice cream scoop, form the mixture into balls. Then tap the top to flat the balls out. With the remaining panko crumbs, sprinkle the tops with them. Place in the oven for 20 minutes.
5- If you want the tops to be a little bit more golden after the cooking time has elapsed. Place the crab cakes under the broiler for 2 minutes.
6- Serve with fresh lemons.