Heart Warming Oatmeal Time

As I walked in the house after my 6 am walk with temperatures in the low 40's a steaming bowl of oatmeal with some of my favorite toppings was a welcoming breakfast.  

Heart warming and healthy - Maple syrup, walnuts, apples and  oatmeal breakfast - Delicious and heart healthy- Enjoy!!!

It's Apple Time

I have a recipe that combines a summer salad and fall's new crop of apples in a quick and easy -

Smoked Salmon Salad with Apples, Walnuts and Yogurt Dill Dressing

Enjoy the crisp summer greens with the  crisp fall apples and a creamy yogurt dill dressing.

Smoked Salmon Salad with Apples, Walnuts and Yogurt Dill Dressing

Serves 4

Salad

4-6 cups baby greens

1–cup cherry tomatoes

1- tablespoon olive oil

¼ cup walnuts, roughly chopped

4 -6 oz smoked salmon

1 Granny smith Apple, thinly sliced

Yogurt Dill Dressing

½ cup plan low-fat yogurt

2 tablespoons olive oil

1- tablespoon water

1 tablespoon fresh dill, finely chopped

1 tablespoon white wine vinegar

¼ teaspoon white pepper

¼ teaspoon salt

Combine all in a bowl.  Let flavors meld, for about 30 minutes before using. Keep tightly covered in the refrigerator.  Ideal as a salad dressing or a sauce on salmon or in place of mayonnaise as a sandwich spread

Arrange baby greens and tomatoes on platter and drizzle with olive oil.  Sprinkle with walnuts. Layer with smoked salmon and top with yogurt dill dressing. Arrange apple slices on top. Serve. 

Still Keeping it cool and refreshing!

The hot days of summer may be behind us but September often keeps a few hot days in store and I am ready with a delicious and refreshing dessert.  On my September Delicious Simplicity cooking show we'll keep the oven off and whip up a French Praline Semifreddo.  I love to make it year round and I think you will agree!! 

French Praline Semifreddo - it's like ice cream with the texture of mousse.  DELICIOUS!

Fresh Salad Dressing

Give your salads a personal touch with a  drizzle of homemade dressing. You may never use bottled dressing again!

Including tuna fish in the dressing gives this salad its unique flavor. 

Classic French vinaigrette
Makes: 8 fluid oz.
 
1 tablespoon shallot or onion, minced
1 teaspoon garlic, minced
1 teaspoon Dijon Mustard
1/4 cup red or white vinegar
1/2 cup  olive oil

Preparation:
In a bowl combine the vinegar and seasonings and whip by hand until frothy.  Whip in the oil in a thin stream. Taste and correct the flavor balance.
(Can also be prepared in a blender)

Variation: Tuna Vinaigrette
replace garlic with 1 teaspoon capers, drained
replace the mustard with 2 oz. tuna, canned in water

For the Salad: Green Salad With Tuna Vinaigrette

4 cups baby greens

1 cup snow peas

1/2 cup baby carrots, sliced lengthwise or quartered radishes

Combine all ingredients and drizzle with tuna vinaigrette. Enjoy!
 

Recipes for Healthy Meal On a Budget

Healthy Meal On a Budget

Carrot Curls and Broccoli Salad

Serves 4 

4 carrots- cut in curls

2 cups broccoli florets

2 Tablespoons of raisins

2 Tablespoons extra virgin olive oil

3 tablespoons of red wine vinegar

4 slices red onion, thinly sliced

Salt and pepper to taste

Soak onion slices in vinegar. Combine carrots, broccoli, and raisins. Drizzle oil toss to coat. Add onion slices and vinegar. Salt and pepper to taste.

Tex -Mex Chicken Thighs   

Serves 4

1-cup tomato sauce

1-tablespoon tomato paste

1 tablespoon Worcestershire sauce

1 onion, small, finely chopped

2 garlic cloves, minced

1-teaspoon cumin

¼ teaspoon salt

¼ teaspoon freshly ground black pepper

1 ½ lb. skinless and boneless chicken thighs, fat trimmed

1 poblano pepper, cut into 8 pieces

In a medium pan over medium heat combine tomato sauce, paste, Worcestershire sauce, chopped onion, garlic, cumin, salt and pepper. Add chicken pieces and mix thoroughly. Add poblano pepper. Bring to a boil. Cook for 5 minutes. Cover with lid. Reduce heat and let braise for 30 minutes. Stir occasionally.  Remove from heat and serve.  

Orzo Pasta Side

Serves 4

2 tablespoons of oil

1 cup orzo pasta

2 cup water

1 tablespoon tomato paste

¼ teaspoon salt

In a medium saucepan combine olive oil and pasta. Cook on medium heat for one minute while stirring to prevent sticking and to coat each pasta grain with oil. Add 2 cups of water, tomato paste and salt, stir. Cover and let cook on low-medium heat for 10 minutes. Remove from heat and fluff with fork. Serve as side with chicken.

 Caramelized Apple Slices

Serves 4                                 

3 apples, golden delicious, peeled, cored & sliced ½ inch thick

3 tablespoons sugar

2 tablespoons water

1/2 teaspoon of lemon juice

1 teaspoon fresh ginger, finely minced

1.    In a large skillet over medium heat dissolve sugar in lemon juice and water, mixing continuously. When sugar is dissolved and begins to caramelize, starts to turn a brown color,  watch closely; add apple slices and mix gently to coat slices. Cook for 2 minutes.  

2.    Add ginger and mix to distribute thoroughly; cook for 1 minute.

       Remove from heat. Transfer onto a serving platter.  Serve.

Tip: For a more elegant and rich presentation: serve with a scoop of vanilla ice cream drizzled with melted chocolate.

Healthy Meal On a Budget

Many factors influence what you eat with flavor being the most important consideration in choosing the food. Flavor is an attribute of a food that includes its taste, smell, texture, temperature and even the sounds made when it is chewed. Flavor is a combination of all five senses: taste, smell, touch, sight, and sound. 

This healthy meal on a budget pictured here: Carrot curls and broccoli salad, Tex-Mex chicken, orzo pasta side and caramelized apple slices with ginger makes a sensational meal. It's flavorful, healthy, budget friendly and simply all-around delicious! 

Healthy Meal On a Budget

Pictured: Tex-Mex Chicken, Caramelized Apple slices with ginger, Carrot Curls and Broccoli Salad and Orzo Pasta Side.

A Healthier Pound Cake

The olive oil instead of butter makes this pound cake every bit as delicious and the good fat in it makes it a much better option!!

Best ever pound cake! Easy to make, delicious and better for you!

Pound Cake with Extra Virgin Olive Oil

Makes: 8-10 servings per loaf                    baking time: about 50 minutes

Ingredients

3 cups all-purpose flour

2 teaspoons baking powder

2 cups sugar

¼ teaspoon salt

1-cup extra virgin olive oil

1-teaspoon pure vanilla extract

5 cold large eggs

1-cup milk

Pans: two 8-by-4 inch loaf pans or 10 to 12 cup tube or Bundt pan can be used,  

Directions

            1.     Preheat the oven to 350°F. Line the bottom and sides of the loaf pans with                   parchment paper or grease and flour the pans, shake off excess flour. 

2.    Sift the flour and baking powder together. Set aside.  Beat the sugar, salt, oil, and vanilla in a large dry bowl until well blended. Add the eggs one at a time beating well after each addition, then continue to beat until the mixture is thick an pale, 3 to 5 minutes. Add one-third of the flour mixture and beat at low speed just until blended. Add half of the milk and beat just until blended. Repeat with another third of the flour, the remaining milk, and then the remaining flour.

3.     Pour the batter into the prepared pan(s) divide evenly if using two loaf pans. Bake for about 50 minutes or  until a cake tester inserted in the center of the cake comes out clean. Cool in the pans on rack for about15 minutes.

Glaze: if desired, mix 1-cup confectionary sugar and 1 to 2 tablespoons fresh lemon

What Made You Buy and Eat That

This homemade chicken, broccoli ziti dish seasoned with olive oil is  much lower lower in fat and calories than one with an Alfredo type sauce.

Few people want to put on extra pounds  or boost their risk of heart disease, diabetes, or cancer. So why can't we just turn away?

"We have a shockingly limited capacity to make thoughtful, mindful decisions about what we eat," says Deborah Cohen, senior researcher at the RAND Corporation. " Instead, eating happens without our full awareness."

Modifying your eating habits may be more sustainable than trying to change them completely. Adding lower calorie foods such as plain fruits and vegetables can make limiting higher calorie foods easier  to limit.

Better Your Beverage!

Make water your beverage of choice!

 What's your beverage of choice?

 To maintain a healthy weight, what you drink is as important as what you eat.  Drink water instead of sugary drinks when you’re thirsty. Regular soda, energy or sports drinks, and other sweet drinks usually contain a lot of added sugar, which provides more calories than needed. Adults and children take in about 400 calories per day as beverages.

Maintain a healthy weight, sip water or other drinks with few or no calories. Manage your calories.  

Drink water with and between your meals—drinking water can help you manage your calories. Make water an easy option in your home. When water alone just won’t do try sparkling water, mineral water, club soda or seltzer water. Kick it up a notch with a  splash of cranberry juice cocktail or other juice.    

How much water is enough?   Let your thirst be your guide. Water is an important nutrient for the body, but everyone’s needs are different. Most of us get enough water from the foods we eat and the beverages we drink. A healthy body can balance water needs throughout the day. Drink plenty of water if you are very active, live or work in hot conditions, or are an older adult.    

When a sweeter beverage is a "must have" —enjoy your choice, but just cut back. Remember to check the serving size and the number of servings in the can, bottle, or container to stay within calorie needs. Select smaller cans, cups, or glasses instead of large or supersized options. check the facts   Use the Nutrition Facts label to choose beverages at the grocery store. The label contains information about total sugars, fats, and calories to help you make better choices. 

Managing health issues during the holiday...

Managing health issues such as pre-diabetes or type-2 diabetes during the holidays can be especially difficult. Sticking to the following habits can be helpful:

1. Choose foods with fiber, such as whole-grains

2. Limit cocktails, especially mixed drinks. Stick with a glass of wine or shot of unsweetened hard liquor

3. Choose magnesium rich foods such as nuts, beans and spinach

During these holidays stick with your healthy eating as much as possible. Keep the special treats to a small serving or taste. As health issues do not take a holiday!

Healthy Lifestyle

A healthy lifestyle

To ensure a healthy lifestyle, World Health Organization (WHO) recommends eating lots of fruits and vegetables, reducing fat, sugar and salt intake and exercising. Based on height and weight, people can check their body mass index (BMI) to see if they are overweight. WHO provides a series of publications to promote and support healthy lifestyles.

12 steps to healthy eating

1. Eat a nutritious diet based on a variety of foods originating mainly from plants, rather than animals.
2. Eat bread, whole grains, pasta, rice or potatoes several times per day.
3. Eat a variety of vegetables and fruits, preferably fresh and local, several times per day (at least 400g per day).
4. Maintain body weight between the recommended limits (a BMI of 18.5–25) by taking moderate to vigorous levels of physical activity, preferably daily. Click to read more

Create Delicious Meals!

Enjoy foods from many cultures.

Combinations of herbs and spices often remind us of dishes from our own heritage or our favorite ethnic food. Add flavor to meals with herbs and spices, such as chili, garlic, ginger, basil, oregano, curry, cilantro or turmeric.

Recipes with a cultural influence:

• Arroz Con Pollo
• Lucky Lettuce Cups

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Dill Coated Salmon Mini Cakes

This easy Salmon dish is perfect for bringing to a party or if hosting the party. They are delicious and quick to make. 

Dill Coated Salmon Mini Cakes

Makes about 15mini cakes

1 lb. salmon

1 garlic clove, minced

½ small onion finely chopped

 ½ cup breadcrumbs, Italian flavored, separated

1 tsp. ground ginger

1 tsp. dried mint

1 tbsp. lemon juice

1 egg

½ cup dill

2-3 tbsp.  olive oil

Salt & white pepper

Steam salmon for 10-12 minutes. Sauté onion and garlic for 2 minutes and cool slightly. Transfer steamed salmon to a bowl remove skin and flake with the aid of a fork. Add sautéed onion and garlic, ginger, mint, 1/3 of breadcrumbs, lemon juice, egg and salt and pepper and mix well. Make walnut size balls and pat with hands. Spread the dill and remaining breadcrumbs on a plate and roll the salmon mini cakes to coat.

Heatoil in a sauté pan and sauté the salmon cakes about 2 minutes per sideuntil light golden brown.  Remove from heat and serve with the yogurt-mayonnaise sauce.

Yogurt Mayonnaise sauce

1 cup yogurt

2 tbsp. mayonnaise

1 dill pickle finely chopped

1 tsp. oil

Combine all ingredients and mix to a smooth consistency. 

More news on salt and sugar!

Salt:

A new study just released found that the lower the blood pressure the better for heart health! Salt is a significant contributor in blood pressure management. Keep your intake to less than one teaspoon or less of added salt per day. That is the salt in all foods not just that used during cooking. 

Sugar:

Just released the new food nutrition facts on food packaging will show the Daily Values of added sugar!

Also, the American Heart Association recommends that women consume not more than 6 teaspoon of salt per day and men consume not more than 9 teaspoons of sugar per day. 

More to come! Join the conversation!!!

Anna