On A Lighter Note!

Need an idea for a hearty, delicious and healthy lunch?

Got this one for you!

Wilted Lettuce Chicken Salad







Ingredients:


4 ounces grilled chicken breast chopped
1/2 ounce low salt Soy Sauce
1/4 cup Walden Farms Sesame Dressing (no fat no carbs no calories)
3 onces romaine lettuce shredded
1/2 small avocado, sliced (this is the only fat in this salad)
2 ounces sliced cucumbers
2 ounces chopped fresh tomatoes
6 strawberries

place all chopped veggies in bowl
Place chicken in small frying pan sprayed with PAM and add Walden Farms Dressing
Heat chicken and dressing until heated through and immediately POUR
  over veggies in bowl.
Place strawberries on side.

YUM! You won't believe how delicious this is!

PEACE, LOVE & JOY

 Waking up this morning I couldn't help but miss my beautiful Emerald Coast and the dolphins who play in front of my condo in the morning.  I guess a part of my heart will always remain on the beautiful white sugar sand beside the crystal clear emerald water of the Gulf Coast. It is difficult at times for me to think about selling the condo in Fort Walton Beach where I have spent such glorious sunny and stormy days by my beloved sea.

But, my new home in Ogden, Utah has also captured a large part of my heart.The cool mountain air coming through the canyons and the incredible views here are incomparable.  I am actually looking forward to Fall and then to the snows of Winter.  We have only witnessed Summer here so far, so we have quite a lot to look forward to.

We have visited Park City where the Olympic training area is located.  It has been fun to watch the athletes practicing on the jumps there, but I can't even imagine what it will be like to watch the skiers on the slopes and the athletes jumping once the snow has fallen on the beautiful Wasatch Front!

I have never even been to a Ski Resort, so I have only watched on television or movies what actually occurs. This Summer was actually the first time I have ever ridden on a ski lift.  I am kind of a warm weather person, so I do have a little trepidation about the cold and snow coming in a few months.  I have spoken with a lot of the people who have moved here from other locations from California to Ohio, and they assure me the Winter in spite of it's chill is quite bearable.

I am sure we will be witnessing a White Christmas, and the little girls are really looking forward to that.  If it gets too bad, I guess I can always take off for warmer climates for a while.  We have put a deposit down on our new home here along the Ogden River.  It is close to the Ogden Paved Trail, and the view of the mountains is incredible.  It will be fun to watch the changing seasons reflected on the mountainside. 

Antelope Island, which is just minutes from Ogden is having an event next weekend which involves all kinds of flight.  There will be Hot Air Balloons, Competition Kites and so much more.  Sounds like something we might need to witness.  Antelope Island is located in the middle of Great Salt Lake which has nothing alive within its waters but Brine Shrimp...you know, those things kids call Sea Monkeys!  I haven't been out there yet, but I understand there are Buffalo and Antelope and some really neat displays there, so I guess next weekend we will take a trip out there and check it out.

We are praying for all those in the West who are dealing with wildfires and their aftermath.  The fires have been bad enough, but now in Southern Utah, we have had quite a bit of rain and the barren slopes are washing ash, rocks and mud down into the surrounding towns.  Most of the fires have been caused by lightning, and we have definitely had aplenty of that.  Hopefully the fires will be over soon and the snows will come to replenish the reservoirs for next year.  We don't have tornadoes or hurricanes here, so I guess our concerns will be for fires and water.   Every area has its own problems.  But, I must continue to say that this is an amazing place to live and we are quite happy to be here learning all there is to learn about the American West. 

I want to share a recipe I tried last evening with you all:

Honey Lime Cod

Two Four Ounce Cod Filets
Tajin Seasoning (this is Chili Lime seasoning available in Hispanic stores)
1 Tablespoon Honey
Juice of one Lime

Oil a large frying pan lightly and heat until sizzling.  Season Cod filets with Tajin and place in pan.   Cook about two minutes on each side, or until fish flakes easily with fork.
Just as fish is nearly done, add honey and lime juice to pan and spoon over the fish for a few seconds until coated with the mixture.  Add salt and pepper to taste!

I served it with Avocado/Corn Salsa and brown rice and quinoa for a healthy dish.


PEACE - JOY & LOVE

Linda

What Are These?

I just came from the local grocery store where I stopped to pick up a few fresh vegetables for today's lunch.  I picked up some beautiful fresh cauliflower, beets, romaine lettuce, tiny yellow tomatoes, celery and carrots.  Nothing unusual there.  Sometimes I do buy what some people might consider unusual vegetables, like fennel, artichokes or celeriac. 

When I got to the checkout counter, a young lady probably in her early twenties was the checker.  As she proceeded to check the items, she suddenly stopped and picked up one of the bags and turned it round and round and upside down looking for a number.  There wasn't one on the item.  She looked very confused and said "What are these?"   What are these I thought....why, beets of course.  Just plain old ordinary beets with the tops on ... nothing different or fancy about that!

I am finding more and more frequently that many young people don't know what fresh vegetables and fruits look like.  This is a failing on so many levels.  Not only are these children not learning at home what these vegetables are, but they are obviously not being shown these things at school.  I actually had one young male checker ask me what a grapefruit was!  My gosh, how can you get to be twenty years old and not know what a grapefruit or a beet is!

We wonder why there is such an epidemic of obesity in this country.  The only vegetable some children know is actually a vegetable is french fries...a sad commentary on the state of nutrition and nutritional education in this country. 

Fresh vegetables and fruits should be the mainstay of your diet, not an incidental occurrence.  Two thirds of the space on your plate should be occupied by vegetables....raw or cooked, fresh or frozen, and if you MUST even canned.  There really isn't any excuse for skipping vegetables, they are easy to cook (actually cooking much faster than meat) and there are so many varieties that you are sure to find a few you can love.  Once, when I was on a vegan diet I actually had someone ask me if it wasn't boring.  Boring?  There are only a handful of types of meats.  I can't even count the variety of vegetables and fruits out there.

I am impressed that at the school where my granddaughter attends, the chef there actually pays attention to what the children are actually consuming.  The children are participating in a game of sorts where they must include a food from each of the food groups on their plate at lunch time.  At the end of the year the class with the most "stars" for achieving this will have a special party just for them.  You wouldn't believe how hard these kids are working at it!  At the same time, they are actually learning new foods and consuming them without complaint.  Amazing.

If you are a parent or grandparent it is part of your responsibility to introduce your child to new and different foods.  They may or may not be crazy about them.  They don't have to eat a plate full, but just "taste" the fruit or vegetable.  You would be surprised how if you start children off at a very young age eating a large variety of vegetables, they will continue to do so all their lives.

Both of my granddaughters were introduced to vegetables when they first started to eat baby cereal.  Instead of mixing the cereal with milk or formula, I actually pureed a vegetarian vegetable soup which I kept on hand and mixed their cereal with that.  They loved it!

Some children prefer raw veggies like carrots that they can "dip" in ranch dressing.  Cherry tomatoes in various colors are fun for small children.  Make it interesting.  But, whatever you do, introduce new fresh and frozen vegetables to your child.  Don't be afraid to try several times.  Sometimes that first bite of a fresh roasted beet might not impress, but with repeated tastings, the child will come to love that bright red treasure.

No purchased bottled vitamin is as good for you as fresh fruits and vegetables.  You can not take the place of the valuable enzymes and vitamins in fresh foods by popping a pill.  If we want to end the cycle of obesity and poor health we see in this Country today, we MUST begin to educate our children about the value of fresh fruits and vegetables.  I hope someday I will not have to tell the checker in the grocery store what a grapefruit or a beet is!

EASY FRESH VEGETABLE RECIPE OF THE DAY



1 Large head Cauliflower
1 Large sweet Onion, sliced
2 Tablespoons olive oil
Garlic Salt to taste

Separate cauliflower florets into 1/2 inch pieces.  Slice onion into thin slices. Saute the onion in the olive oil over medium heat until translucent, then add cauliflower and garlic salt.  Continue to saute onions and cauliflower in large frying pan, occasionally adding low salt chicken broth or water to keep it moist until the cauliflower is crisp tender.  

You can sprinkle this with a little parmesan cheese for an extra treat !
Eat your veggies!!!


God Bless and Good Health

Rainy Days are No Excuse to Cheat!

I am one of those people who just does not like rainy days.  I know we need rain, but I just wish it would rain from midnight until six am and then the sun would coming bursting forth and the birds would sing.  Oh well, it's a rainy day in Georgia today and looks like we may have quite a few of those in the upcoming week.

When I am feeling a little low, I want to find comfort food.  But, I have learned to be very careful in what I cook so that I am not tempted to lose ground in my weight loss success.

Today's lunch will include grilled chicken breasts, roasted cauliflower and this lovely and delicious salad in the picture.  When you want to change things up and have something healthy, low calorie and delicious reach for the fresh veggies!

Here is the recipe for a really feel good salad/side.

Beans, Beans and More Beans!

1 can chickpeas, rinsed
1 can red kidney beans, rinsed
1/2 pound fresh, steamed haricot vert - very skinny green beans ! LOL (I steam mine in the pressure   cooker - takes 3 minutes!)
     NOTE:  If you think you don't like pressure cookers, let me tell you that the new electric ones
                  are fabulous and easy to use!
1 medium sweet onion, sliced very thinly
12 marinated mushrooms, diced  ( actually buy mine at SAM's but you can find them in the
     pickled vegetable aisle)
2 Tablespoons of cider vinegar
1/4 cup of the marinade from the mushrooms (could use any marinated veggie if you don't like
      mushrooms.
2 cups yellow or red grape tomatoes, sliced in half
1 teaspoon Salt (or to taste depending on how salty your marinated veggie juice is)
1 TBSP Creole seasoning

Combine all ingredients in a large bowl and mix thoroughly.  Put in refrigerator and stir several times before serving.  Yummy!  Keeps well in the fridge and is great either alone or as a delicious side dish.


GOD BLESS  and Healthy Eating,  Peace, Love and Joy

Mushrooms and More!

I just love mushrooms, and the more I find out about these little globes the better I like it!  I want to share some of the latest research on these mysterious little treats from an article I recently found.  My doctor, and many others have been finding that many Americans are suffering from Vitamin D deficiency these days.  In a recent article by Health and Wellness....the following was presented....

Oh, and by the way has YOUR doctor checked your level of Vitamin D as part of your yearly physical?  It really does need to included as you will see in the articles below.  Listen up folks, it could be you are one of the many who are actually suffering from Vitamin D deficiency and were not aware of it!

Health & Wellness

Symptoms & Diseases Associated With Vitamin D Deficiency
Frank LipmanSeptember 15

It is estimated that anywhere from 30 to 100% of Americans, depending upon their age and community living environments, are deficient in Vitamin D. More than half of all American children are vitamin deficient. Supposedly almost 3/4s of pregnant women are vitamin D deficient, predisposing their unborn children to all sorts of problems. Worldwide, it is estimated that the epidemic of vitamin D deficiency affects one billion people. In my practice over 80% of patients whose vitamin D levels I check are deficient.

What are the symptoms of Vitamin D deficiency?

There is no clear pattern of symptoms. In fact many people remain asymptomatic despite low levels. But here are the more common symptoms

• Fatigue
• General muscle pain and weakness
• Muscle cramps
• Joint pain
• Chronic pain
• Weight gain
• High blood pressure
• Restless sleep
• Poor concentration
• Headaches
• Bladder problems
• Constipation or diarrhea

No one is exactly sure why this is happening apart from the fact that we spend too much time indoors and when we go out into the sun, we lather sunscreen on ourselves. I think it must be more than that. But whatever the reason, the reality is we have a major epidemic on our hands.

How much Vitamin D do WE need?

How much vitamin D you need varies with age, body weight, percent of body fat, latitude, skin coloration, season of the year, use of sun block, individual variation in sun exposure, and – probably – how ill you are.
As a general rule, old people need more than young people, big people need more that little people, fat people need more than skinny people, northern people need more than southern people, dark-skinned people need more than fair skinned people, winter people need more than summer people, sun block lovers need more than sun block haters, sun-phobes need more than sun worshipers, and ill people may need more than well people.
What I and many of my colleagues around the country are finding is that even people spending what we thought was adequate amount of time in the sun, are still showing up with low blood vitamin D levels. I am not sure why at this stage but there is an easy and cheap solution…vitamin D supplementation.
Here are some guidelines:

• If your blood level is above 45ng/ml and for maintenance, I recommend 2,000-4,000 IU daily depending on age, weight, season, how much time is spent outdoors, where one lives, skin color and obviously blood levels. In other words if you are older, larger, living in the northern latitudes during the winter, are not getting sun and have dark skin, I recommend the higher maintenance dose.
• If your blood level is 35-45 ng/ml, I recommend you correct it with 5,000 of vitamin D3 a day for 3 months under a doctor’s supervision and then recheck your blood levels.
• If your blood level is less than 35 ng/ml, I recommend you correct it with 10,000 of vitamin D3 a day under a doctor’s supervision and then recheck your blood levels after 3 months. It takes a good 6 months usually to optimize your vitamin D levels if you’re deficient. Once this occurs, you can lower the dose to the maintenance dose of 2,000 – 4,000 IU a day.

What diseases are associated with Vitamin D deficiency?

Vitamin D deficiency has been shown to play a role in almost every major disease. This includes:

• Osteoporosis and Osteopenia
• 17 varieties of Cancer (including breast, prostate and colon)
• Heart disease
• High blood pressure
• Obesity
• Metabolic Syndrome and Diabetes
• Autoimmune diseases
• Multiple sclerosis
• Rheumatoid arthritis
• Osteoarthritis
• Bursitis
• Gout
• Infertility and PMS
• Parkinson’s Disease
• Depression and Seasonal Affective Disorder
• Alzheimer’s Disease
• Chronic fatigue syndrome
• Fibromyalgia
• Chronic Pain
• Periodontal disease
• Psoriasis

Scary list isn't it!  I wanted to share all this information in my BLOG today to say that Nutrition is really the foundation of true health and wellness.  All the exercise in the world won't help us if we don't put the right fuel in this body of ours.

 In an effort to protect ourselves from skin cancer we are avoiding the sun and slathering ourselves with sunscreen every time we leave the house.  This has turned out to be a problem when it comes to Vitamin D deficiency.  I have actually done a lot of research and found that we really NEED exposure of about ten to fifteen minutes a day of pure unadulterated sunshine on our bodies.  As with everything the word is MODERATION.  Balance is important in all aspects of our lives.  And, get this, most research shows that vitamin D taken as a supplement is NOT AS EFFECTIVE as naturally produced Vitamin D...big surprise!

 Recent research has shown that MUSHROOMS may help in this area of deficiency as is outlined in the article below:

Mushrooms. Photo courtesy of Microsoft clipart.

Supporting small farm success with shiitakes   Nutrient data on mushrooms updated   Shiitake mushrooms' secret may benefit earth-friendly fuels

Vitamin D-Rich Mushrooms: A Research Success!

By Marcia Wood
November 12, 2008 Now there's an even better reason to add fresh mushrooms to your breakfast omelet, noontime burger, or dinner salad. Agricultural Research Service (ARS) scientists in Albany, Calif., have teamed with Monterey Mushrooms, Inc., of Watsonville, Calif., to boost the vitamin D content of white, brown and portabella mushrooms.
Thanks to UV-B light—like that in sunshine—the company's new Sun Bella line of fresh mushrooms offers at least 100 percent of the recommended intake of vitamin D in each 3-ounce serving.
An estimated 40 percent of Americans don't get enough vitamin D. The nutrient is essential for strong bones, properly functioning liver and kidneys, and a robust immune system. Some research suggests that vitamin D may reduce risk of cardiovascular disease, certain cancers, and Alzheimer's disease.
The idea of using UV-B light to enhance mushrooms' vitamin D levels isn't new. But Tara H. McHugh, a research leader and food technologist at the ARS Western Regional Research Center in Albany, and colleagues at Monterey Mushrooms are likely the first to determine exactly how to best use UV-B rays for commercial-scale production of vitamin D-rich mushrooms.
McHugh did much of the work under terms of a research and development agreement with the company. Monterey Mushrooms recently introduced Sun Bella mushrooms in supermarkets nationwide.
An article in the June 2008 issue of the Journal of Agricultural and Food Chemistry documents some of the ARS mushroom studies.
ARS is a scientific research agency of the U.S. Department of Agriculture.

Here is a SIMPLE and delicious way to prepare mushrooms for your family.  Fresh mushrooms, like so many other vegetables are far superior to those mushy, watery tasteless creatures that come in a jar or a can, so don't say YUCK (Paul) til you try them.

RECIPE OF THE DAY

1 Large Sweet Onion, thinly sliced
2 Tablespoons Extra Virgin Olive Oil
1 to 1 and 1/2 Pounds of FRESH mushrooms  ( I use button most of the time)
    Make sure that the mushrooms you purchase have the tops closed tightly around the stem, and
    are bright white and not slimy looking...keep it FRESH
NEVER NEVER WASH mushrooms,  if they are particularly dirty, take a DAMP paper towel or rag and gently wipe them.
Cut the mushrooms in half
Place the Onions and Olive oil in the pan first on HIGH heat for a minute or two then
ADD the halved mushrooms
Season with Garlic Salt and turn with a slotted spoon as they begin to brown
DO NOT OVER COOK
Cook the mushrooms only until crisp/tender and
Serve Immediately!
You won't believe how delicious these are!

Serve these as a delicious side dish to a healthy grilled chicken breast...YUMMO!

 Here are a few more ideas for those power packed little gems..

Mushrooms have such a versatile flavor that they can be used in a wide variety of dishes including pasta, salad and soups. Mushrooms take in flavors very well, so you can add them to many different types of cuisine.

• Sauté shallots, garlic and mushrooms to top your favorite burger.
• Chop 1 cup of mushrooms and add to your favorite pasta sauce.
• Stuff large button mushrooms with red pepper, garlic, onion, breadcrumbs and cheese.
• Slice mushrooms and add to a healthy breakfast omelet.
• Substitute Portobello mushrooms for steak for a heart healthy ‘Bella Stroganoff’.
• Chop shitake or porcini mushrooms and add to a salad, or any of your favorite mushrooms
• I love to GRILL the large Portobello mushrooms and have "mushroom burgers" add a little
•      cheese if you like, and freshly sliced tomatoes, lettuce...once again a gourmet delite!

Nutrition Facts

Serving Size 1 cup, pieces or slices (70.0 g)

Amount Per Serving

Calories 15 Calories from Fat 2

% Daily Value*

Total Fat 0.2g 0%

Saturated Fat 0.0g 0%

Polyunsaturated Fat 0.1g

Cholesterol 0mg 0%

Sodium 4mg 0%

Total Carbohydrates 2.3g 1%

Dietary Fiber 0.7g 3%

Sugars 1.2g

Protein 2.2g

Vitamin A 0% • Vitamin C 2% Calcium 0% • Iron 2%

* Based on a 2000 calorie diet

I know, this is a lot of information...but I feel like so many times people don't really understand nutrition and fail to include the items which could most benefit them in weight management and overall health.  I am convinced that the incredible increase we have seen in recent years in ALL autoimmune diseases has a great deal to do with the foods we are eating or not eating.

Nutritional Analysis

Breakdown

Daily Values

Legend:

Fat Protein Carbs

Alcohol Other

Good points

• Low in saturated fat
• No cholesterol
• Low in sodium
• High in dietary fiber
• High in iron
• Very high in niacin
• Very high in pantothenic acid
• Very high in phosphorus
• Very high in potassium
• Very high in riboflavin
• Very high in selenium
• Very high in thiamin
• Very high in vitamin B6
• High in vitamin C
• High in zinc

LOOK at all those healthy things that so many of us are missing in our daily diet. Wow!  People, supplements are fine, but they absolutely DO NOT take the place of nutritious, healthy foods.

So EAT UP AND LIVE WELL!

GOD BLESS, PEACE, LOVE AND JOY!



 

Contrary To Popular Belief, I Am NOT Wonder Woman; lighter Chili Corn Chip Pie

This is one of my favorite pictures of my granddaughter and I. We were about to board a cruise ship, and that is always an exciting time for me.

I needed to look at this picture to lift my spirits a bit this morning. I definitely had a rough night last night. Lucy was tired and wanted to go to bed at 8:00 PM. I tried to discourage that, because I could foresee the night to come. I wasn't wrong.

I gave Lucy a pain pill and put her to bed at 8. I went to bed at 9. At Midnight came the first call. She wanted to get up to go to the bathroom. After putting her back to bed I crawled back into my own bed and lay awake until 2 AM.

At 3:30 came the second call. "I need to go to the bathroom." Before putting her back to bed she said, "I want a peanut butter cracker and some Coca Cola." Oh my, so I go get the peanut butter cracker and the Coca Cola and stand there as she eats.
I got back into bed at 4:45, knowing full well it would take me another hour to two hours to go back to sleep again, and since she had to have a Coke, I knew it would just be a matter of time before I was up to take her to the toilet again....and the Physical Therapist was coming at 9. It was 6 before I went to sleep. My phone rang at 8...the physical therapist was calling to tell me she would be here at 9.

The beep came and I was already on my way down the hall so she could have breakfast before therapy. I am completely exhausted. This is worse than having a newborn, and contrary to popular belief, I am NOT Wonder Woman. A tag recently applied by one of the local fireman after he saw me for the umpteenth time helping to load another neighbor into an ambulance.

I am trying to be patient. I had a talk with my sweet husband about my exhaustion and some possible solutions. I finally told Lucy this morning that going to bed at 8 isn't going to work. I also said that if she is actually having to urinate more than once a night something needs to change. I actually got her to admit that she really did not have to pee until after she thought about it after waking...no urgency.

I am not sure where we are headed with this. I may have to hire someone to come and spend nights to assist if I can't get a better routine going. All the stress has caused me to have a gout flare, which is extremely painful, and walking is definitely not fun! I can't even stand the weight of the blanket on my foot. I called my own physician this morning for a prescription for gout, although I have never taken anything for the condition before. I have always controlled it with diet, exercise, water and cherry juice. Not this time. Too much stress and gout don't mix.

So, as I deal with my new care giving situation, and feel my way through these long, long nights, I pray that it won't last for long...and one thing for sure, I am NOT Wonder Woman. I am looking forward to Okaloosa Island for Thanksgiving, I just have to survive until then!

HEALTHIER RECIPE OF THE DAY

Lightened Up, Chili-Corn Chip Pie

Cooking Spray
1 pound ground sirloin
1 1/4 cups chopped onion
6 garlic cloves, minced
1/2 teaspoon ground cumin
1/2 teaspoon ground red pepper
1/8 teaspoon kosher salt
1 tablespoon no-salt-added tomato paste
1 cup fat-free lower sodium beef broth
1/3 cup water
1 (10 ounce) can diced tomatoes and green chiles, undrained
4 ounces lightly salted corn chips (such as Fritos)
1/3 cup (1 1/2 ounces) shredded sharp cheddar cheese
1/4 cup fat free sour cream
1/2 cup diagonally sliced green onion tops

1. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add beef to pan; saute 5 minutes, stirring to crumble. Remove beef; drain. Wipe pan clean with paper towels. Add onion to pan; saute 4 minutes , stirring occasionally. Add garlic saute 1 minute, stirring constantly. Stir in beef, cumin, pepper and salt.

2. Stir in tomato paste; cook 1 minute, stirring occasionally. Add broth, 1/3 cup water, and tomatoes; bring to a boil. Reduce heat to medium, and simmer 15 minutes or until slightly thick, stirring occasionally. Remove from heat.

3. Place 1 ounce chips in each of 4 bowls, and top each serving with about 2/3 cup beef mixture, 2 tablespoons cheese, and 1 tablespoon sour cream.

Sprinkle each serving with 2 tablespoons green onions.

Calories 414, Fat 219g, Protein 24.5, Carb 29.2, Fiber 3.2g, Chol 68 mg, Iron 2.6 mg, Sodium 682 mg, calcium 160 mg.

EAT UP!

Eating Raw: Corn

Continuing on my venture in sharing about raw foods, I would love to tell you just how delicious and healthy RAW corn is.

Number one, when you are buying fresh corn choose full ears and peel down the green husk and peek beneath to make sure the kernels are full and round and not shriveled.
The husk should not be dry and brown but crisply green and fresh looking.

Here are a few facts you might not know about corn:

1 6 1/2" ear (or 1/2 cup) has approximately:

* 75 calories
* 15 grams carbohydrate
* 2 grams protein
* 1 grams fat
* 2 grams fiber

Corn calories are a good source of dietary fiber, vitamin C, folate, phosphorus, manganese, vitamin B1, and vitamin B5.

In other words...the nutritional value of corn is worthy of considering! It's NOT a source of "empty" calories like so many other "starchy" foods (pretzels, white bread, white pasta, cookies, muffins, cakes, etc.).

The nutritional value of corn goes beyond vitamins and minerals. Corn is packed with health-protective substances called beta-cryptoxanthin and lutein.

These are the carotenoids (plant chemicals) that give corn it's yellow color and they have disease protecting effects against lung cancer and macular degeneration.

So, how is the best way to eat raw corn? Here is a great recipe for you to enjoy!

RAW CORN SALAD

1 large ear of raw sweet corn
1/2 red bell pepper, chopped
1 large ripe tomato, diced
3 Tblsp. parsley, minced
1 celery stalk, diced
1/4 cup sweet red onion, chopped
1 TBSP freshly squeezed lime juice (you may use cider vinegar instead)
Salt and Pepper to Taste
2 TBSP Olive Oil
1 TBSP Honey

Wash all vegetables, remove kernels of corn from cob, dice tomato, dice celery, chop red pepper and onion, and mince the parsley. Add lime juice, salt and pepper, honey and olive oil and mix well.

Sometimes I add Rinsed canned black beans to this salad. Delicious and healthy.

Hint: Raw corn on or off the cob is delicious. Simply clean, wash and enjoy!

If Fresh corn is not available you may use thawed frozen corn...always prefer frozen vegetables over canned...less processing means more food value.





In case the salad doesn't float your boat, here are some other serving suggestions for corn. And, please note that corn is one vegetable that is FREQUENTLY genetically modified...buy organic when it is available to play it safe!
* Eat corn on the cob drizzled with flaxseed oil or sesame oil.
* Sauté corn with green chilis and onions.
* Combine black beans, corn, and roasted red bell peppers. Serve over a bed of salad greens or roll in a lettuce leaf.
* Roll scrambled egg whites + salsa + avocado in a corn tortilla.
* Add corn kernels and diced tomatoes to guacamole.
* Add to creative salads.
* Season with chili powder and onion powder and grill.
* Grill, remove from cob, and mix with chopped tomato, sweet onions, jalapeno pepper and lime juice for a tasty salsa.
* For a low cal snack: organic air popped popcorn

Eat Up and Stay Healthy!

More on Beets!

I have had so many "hits" on my blog about fresh beets, that I decided to publish some really neat healthy facts about those lovely root vegetables.





1. Garden-beet is very low in calories (contain only 45 kcal/100 g) and fat; but is very rich in dietary fiber, vitamins and minerals.

2. The root is rich source of phytochemical compound Glycine betaine. Betaine has the property of lowering homocysteine levels in the blood. Homocysteine, one of highly toxic metabolite, promotes platelet clot as well as atherosclerotic-plaque formation which is otherwise can be harmful to blood vessels. High levels of homocystiene in the blood results in the development of coronary heart disease (CHD), stroke and peripheral vascular diseases.


3. Raw beets are an excellent source of folates; contains about 109 mcg/100 g ( Provides 27% of RDA). However, extensive cooking may significantly depletes its level in food. Folates are necessary for DNA synthesis in the cells. When given during peri-conception period folates can prevent neural tube defects in the baby.


4. It contains significant amounts of vitamin-C, one of the powerful natural antioxidant which helps body scavenge deleterious free radicals one of the reasons for cancers development.

5. Beet’s green leaves (tops) are an excellent source of carotenoids, flavonoid anti-oxidants and vitamin A; contain these compounds several times more than that of in the roots.Vitamin A is required maintaining healthy mucus membranes and skin and is also essential for vision. Consumption of natural vegetables rich in flavonoids helps to protect from lung and oral cavity cancers.

6. The beet root is also rich source of Niacin (vit B-3), Pantothenic acid (vit.B-5), Pyridoxine (vit.B-6) and carotenoids, and minerals such as iron, manganese and magnesium.

7. In addition, this root veggie indeed has very good levels of potassium. 100 g fresh root has 325 mg of potassium or 7% of daily requirements. Potassium lowers heart rate and regulates metabolism inside the cells by countering detrimental effects of sodium.

Beets are also excellent RAW...when I used to go to France beets were always included as one of the shredded vegetables when you ordered a vegetable salad (crudities). Try creating a pretty platter of raw shredded vegetables and serve with a vinagrette dressing before your entree...so healthy and so delicious.

Here's to better eating!

Kids and Fresh Vegetables

Eat your vegetables! Every Mom in the world has said that more than one time. So how do you get your family and kids to fill up on those fresh and fabulous vegetables?

Sometimes it is as easy as finding out how to properly cook those vegetables to maximize flavor a value. I am currently living in the Deep South, and so many times find the vegetables here are cooked to death and swimming in grease...goodbye food value, and actually goodbye fresh, delightful flavor.

Sometimes people have actually formed an opinion about a vegetable they haven't even tasted yet. My little 95-year-old friend told me she didn't like broccoli. Come to find out, she had never even tasted it!

You may find that children frequently like raw vegetables with a "dip" on the side. Most young children enjoy finger foods and are fascinated with dipping them into a tasty sauce. Try mixing Greek yogurt mixed with Ranch Dressing Mix...for example.

I actually introduced my children to vegetables of all types when they were still on baby cereal. I would make a vegetarian vegetable soup using fresh vegetables, puree it and add it to their cereal rather than milk...as a result, all my children and grandchildren love vegetables. Early introduction is key.

For those who haven't had the benefit of early veggie eating, I have found many ways to "trick" them into eating great veggies. Most kids love mashed potatoes, so why not cook cauliflower to the point of being soft, add milk and butter and mash just like mashed potatoes...you will find they love them. Another way I have gotten children to eat fresh summer squash is to cook sliced summer squash with diced onions and diced potatoes in equal amounts and again, mash and add butter and seasonings. Calling this mixture "smoosh" gave it a new name, new texture and again they ate it up!

Shredding carrots or zucchini and adding to meatloaf will slip a serving or more of fresh vegetables into those picky little eaters. Many kids will eat carrot salad made simply with finely shredded carrots, raisins and crushed pineapple mixed in...if the carrots aren't really sweet, add a little Stevia (Truvia is my brand of choice) and watch them think of those carrots in a whole other light. I have also published a recipe in previous blogs for pumpkin casserole and carrot soup which have been proven hits with kids.

So, experiment. Try new ways to prepare those wonderful vegetables. Start early introducing new foods, and you will be rewarded with healthy, vegetable eating children.

Cooking Up A New Opportunity

I am a grandma of seven, and great grandma of two. A fact which is a bit daunting at times. I can't believe that I have lived that many years! But, I wouldn't trade my grandma status for anything!

This morning I got a telephone call from Grandparents.com about a new TV Cooking show which will feature Mo Rocca. They are considering me as a guest on this show.

So, my blogging followers, I am hoping you will soon see me on the small screen. It should be a hoot! Nothing is for sure yet, but at least I know it is a possibility.

So, here's the recipe of the day!

For all those "colds" your kids are gonna pick up now that they are back in school.
Believe me this soup will make you a believer, it can chase away a cold faster than any cold remedy you can buy! And kids love it!!

CARROT SOUP

2 pounds carrots cut in 1/2 pieces(I prefer organic, which tend to be sweeter) Bunny Love, for example
1 Large onion, finely chopped
8 or MORE cloves of finely minced Garlic - this is a key ingredient!
1/4 Cup Butter (optional but makes a more decadent soup)
1 - 1 1/2 cups milk, half n half or cream (you can use soy or Almond Milk also)
1 quart chicken stock, or enough to cover the carrots in your pan

Combine carrots, chicken broth, onion and garlic in large saucepan and cook until TENDER.

Puree carrot mixture and return to saucepan with broth.

Add Butter and milk, salt and pepper to taste and heat just to boil.

Remove from heat.

This actually makes a great appetizer also. To dress it up you may add a dollop of sour cream and a chive sprig.


Hope you try this...it is quick, easy and delicious and HEALTHY!