Food: Eating Smart for Your Heart

You are probably very busy, and balancing your life and your health is a huge challenge. This is one challenge you need to face head on — your life, and your family, depend on it. Whether it's your spouse, kids or colleagues, people are depending on you and need you to be healthy. Set an example by making food and exercise choices that will lead to a long, healthy life.

Follow these guidelines to keep your diet heart-healthy:

• Choose foods low in saturated and trans fats, cholesterol, sodium, and added sugars.
• Eat plenty and a variety of fruits or vegetables (aim for at least 2 ½ Cups of each, every day)
• Choose lean meat, fish* or skinless chicken. Oily Fish is a recommended choice because it is high in Omega 3 fatty acids (salmon, trout, herring). Aim to eat a 3.5 ounce serving of fish twice a week.
• Choose fiber-rich, whole grains (at least 3 1oz. servings a day)
• Stay away from added sugars (No more than 36 oz.(450 calories) of sugar-sweetened beverages a week). The calories from sweetened drinks add up fast!
• Cut down on the amount of sodium you eat (No more than 1500 mg a day).
• Make sure you are getting enough calcium. It's good for your bones and cuts your risk for developing osteoporosis later in life.

 Try out some of these recipes to keep you heart healthy breakfast, lunch & dinner (snack time too)!

BreakfastWhole Wheat Cranberry Muffins

Individual Cheese & Vegetable Quiches

Lunch
Salmon & Corn Chowder

Chipotle Chicken Salad

Dinner

Lemony Tilapia and Asparagus Grill

Sunday Pork Roast with Vegetables

SnacksAlmond Snack Mix
Red & Green Bell Pepper Boats

This post contains information from the American Heart Association's Go Red For Women Website. For more recipes and more information on the Go Red For Women Campaign, please visit www.goredforwomen.org.

Good Food: Tropical Salad with Pineapple Vinaigrette

While I know plenty of people who eat salads year round, salads are mostly a staple for me during the summer. With the right toppings & mix-ins, they are the perfect meal for a warm summer day. They can be filling, but are not as heavy as the burger & fries meals we consume during the winter months.

Here's a recipe for a Salad with a Pineapple Vinaigrette, courtesy of AllRecipes.com, that provides crunch, sweetness, and just a bit of tang.

Tropical Salad with Pineapple Vinaigrette
Prep Time: 20 Minutes
Cook Time: 10 Minutes
Ready In: 30 Minutes
Servings: 6

Ingredients:
6 slices bacon
1/4 cup pineapple juice
3 tablespoons red wine vinegar
1/4 cup olive oil
freshly ground black pepper to taste
salt to taste
1 (10 ounce) package chopped romaine lettuce
1 cup diced fresh pineapple
1/2 cup chopped and toasted macadamia nuts
3 green onions, chopped
1/4 cup flaked coconut, toasted

Directions:
1. Place bacon in a large, deep skillet. Cook over medium high heat until evenly brown. Drain, crumble and set aside.

2. In a cruet or jar with a lid, combine pineapple juice, red wine vinegar, oil, pepper and salt. Cover and shake well.

3. In a large bowl, toss together the lettuce, pineapple, macadamia nuts, green onions and bacon. Pour dressing over salad and toss to coat. Garnish with toasted coconut.

Recipe courtesy allrecipes.com. All rights reserved.

Good Food: Out Like A Lamb

The month of March is said to come in like a lion and go out like a lamb. So in honor of this last day of March, we present a receipe from Food Network's Danny Boome that is easy and warming to the soul--kind of like a Spring Day and the promise that the month of April holds.

Braised Lamb Stew
(recipe & photo courtesy FoodNetwork.com)

Ingredients
For the lamb:
3 tablespoons olive oil, divided
1/4 teaspoon ground turmeric
1/2 teaspoon ground cumin
1/8 teaspoon cayenne pepper
1/2 teaspoon ground cardamom
1 teaspoon kosher salt
2 1/2 pounds boneless lamb shoulder or boneless leg of lamb, 1 1/2-inch cubes

For the stew:
1 onion, cut into 1-inch cubes
3 carrots, roughly diced
3 cloves garlic, minced
1 tablespoon ginger, minced
1 tablespoon tomato paste
1 (14.5-ounce) can chickpeas, drained
1 lemon, zested
2 cups chicken stock
1 cup dried apricots
1 tablespoon honey
2 tablespoons freshly chopped cilantro leaves

Directions
In a mixing bowl add 2 tablespoons of the olive oil, turmeric, cumin, cayenne, cardamom and salt. Mix well until the mixture has turned into a paste, if the paste is too thick add a little more olive oil. Add the cubed lamb to the bowl and toss around to coat well. Cover and set aside.
Heat 1 tablespoon of olive oil in a large, heavy bottomed pot over medium-high heat. Add 1/3 of the lamb, and brown well. Remove to a plate, and repeat with remaining lamb.

Add onions and carrots to the pot and sweat for 5 minutes. Stir in the fresh garlic and ginger; continue cooking for an additional 5 minutes. Stir in the tomato paste and chick peas, then return the lamb to the pot and stir in the lemon zest, chicken stock, apricots, and honey.
Bring to a boil, then reduce heat to low, cover, and simmer for 1 1/2 to 2 hours, stirring occasionally, until the lamb is tender. Sprinkle the stew with chopped fresh cilantro and serve right out of the pot.

Living it Up Tuesday: Slow & Steady

With most of the country in a deep freeze, we thought we'd offer up some meals that you will warm you from the inside out. And thanks to that slowe cooker you have but rarely use, the warm, tasty goodness can be ready to eat as soon as you get home from a long day.

Slow Cooker Chicken Chili

recipe courtesy: foodnetwork.com

Ingredients
2 pounds ground chicken, coarsely ground preferred
3 tablespoons chili powder, plus 2 teaspoons
1 (15-ounce) can kidney beans, drained and rinsed
1 (15-ounce) can white beans, drained and rinsed
2 (28-ounce) cans diced fire roasted tomatoes
1 medium sweet potato (about 10 ounces), peeled and shredded
1 (15-ounce) can low-sodium chicken broth
1/4 cup instant tapioca (recommended: Minute tapioca)
1 to 2 chipotle chiles in adobo sauce with seeds, chopped
2 tablespoons soy sauce
1 tablespoon kosher salt
1 tablespoon onion powder
2 teaspoons granulated garlic
1 teaspoon dried oregano
1 teaspoon ground cumin
1/4 teaspoon ground cinnamon
Pinch ground cloves
1/2 to 3/4 cup lager-style beer, optional
Toppings: Sour cream, shredded Cheddar or Jack cheese, chopped scallions, and chopped pickled jalapenos

Directions
Put the chicken in the slow cooker. Add 3 tablespoons of the chili powder and all the rest of the ingredients, except the beer. Stir everything together, cover, and cook on LOW for 6 to 8 hours.
Just before serving, stir in the remaining 2 teaspoons of chili powder, the beer, if using, and season with more salt and pepper, to taste, if desired. Divide the chili among warm bowls. Serve with the topping of your choice.

Know-How: Stirring in chili powder right before serving brightens the flavor of the chili.

Also try:
Southeast Asian Slow Cooked Winter Vegetables

Slow Cooked Korean-Style Short Rib Soup

Slow Cooked Winter Bread Pudding with Dried Pears

Good Food: Not Even The President Himself...

"Not even the President himself had a better meal than we did today."

These words were spoken by my Aunt, Mrs. Lou Della Williams, after every Thanksgiving and Christmas meal. She believed, as do I to this day, that while extravagent foods are wonderful, it is the love put into the food and those that have prepared it, that truly make the meal. Soul food, indeed.

I so wish that she was here to see Barack Obama's Inauguration as the 44th President of the United States today. In honor of her, and in keeping with President Obama's hommage to President Lincoln in his first official meal as President, here are some receipes that you can prepare for your family as you celebrate History and Change that has come to America. Make, and eat, in love.

Seafood Stew
Molasses Roasted Sweet Potatoes
Barbecued Duck
Apple Cinnamon Bundt Cake

[all receipes courtesy RecipeZaar.com}

Good Food: Winter Warmth Tomato Soup

Winter is in full swing for most parts of the country. Snow, ice and sub-zero temperatures call for a dish that will warm you to your core. This tomato soup recipe will warm you up while conjuring up memories of childhood. And what goes better with tomato soup than a grilled cheese sandwich? Check out this recipe for an Ultimate Grilled Cheese Sandwich with a decidely adult flair.

Winter Warmth Tomato Soup
Recipe courtesy Johnna Knows Good Food

Ingredients
1/4 cup olive oil

2 yellow onions (diced)

1 tbsp. garlic (minced)

20 ripe Roma tomatoes (quartered)

1 cup Heavy cream

Salt (to taste)

Pepper (to taste)

Garlic powder (to taste)

Fresh basil leaves (chopped)

Preparation

In a pan over medium heat, saute the onions and garlic until soft. Add in the tomatoes (stirring) and cook until the tomatoes have broken down and a lot of the liquid has been released. In a blender or food processor, puree the mixture from the pan; strain the mixture using a sieve over a clean pan (discard the seeds and remaining peels); heat the pan over medium heat and season with the salt, pepper and garlic powder. Add in the heavy cream and stir; season to taste. Spoon mixture into your favorite soup bowls and top with the fresh basil, Serve.

Good Food: Champagne Cocktails

Just in time for New Year's Eve, here are some recipes for some sweet Champagne Cocktails from the Food Network.

Unless you're making a drink where the flavor of the Champagne really matters (like the Classic Champagne Cocktail), generally, inexpensive alternatives such as Cava, Sekt, Prosecco or California sparkling wine work well.

Always pour the mixers in first, then top off with Champagne to avoid fizzy overflow.

Mimosa
This one's a brunch classic. Increase the flavor by using a 1:5 ratio of freshly-squeezed orange juice to Champagne. Then add a splash of triple sec.

Kir Royale
The fancy cousin to the made-with-white-wine Kir, the Kir Royale consists of a dash of creme de cassis (currant syrup), topped off with Champagne.

Bellini
Invented at Harry's Bar in Venice, the Bellini is best when made with ripe peaches. If peaches aren't in season, try creme de peche (peach syrup). Use a 1:4 ratio of syrup to prosecco.

Black Velvet
This is an easy and strangely delicious drink with a 4:1 ratio of Champagne to black Irish stout.

Death in the Afternoon
Traditionally made from absinthe, a spirit now illegal in the United States, in a 0.5:5 ratio to Champagne, you can probably substitute pastis or another anise-flavored liqueur.

Poinsettia
For a holiday brunch, make Poinsettias: a 1:4 ratio of triple sec to Champagne, with a splash of cranberry juice added for color.

Nelson's Blood
Named for the British Admiral George Nelson, this makes a great, if slightly morbidly-named, party drink. The recipe calls for a 5:1 ratio of Champagne to tawny Port.

Moving on to the slightly more complicated ones...
Classic Champagne Cocktail
Soak a sugar cube in bitters, drop it into a flute, fill the flute with Champagne and garnish with a twist of lemon. This classic drink dates back to at least the mid-19th century.

French 75
There are a number of French 75 recipes floating around; the only thing people agree on is that it's a serious drink with serious ramifications. Here's the classic: a splash of simple syrup, a bigger splash of lemon juice, an even bigger splash (about an ounce) of gin, topped off with a glassful of Champagne.

Living It Up Tuesday: Speedlinks

Here are this week's speedlinks! Please let us know what you think by utilizing our new Reaction buttons or by leaving a comment!

Good Food

• What To Feed Your Guests Over the Holidays [Everyday Food]
• Group Cooking: Love It or Hate It? [Epicurious]
• Drinks To Sink Your Teeth Into [NyTimes.com]
• 5 Steps To Planning Thankisgiving Dinner [Real Simple]

Money Matters

• A D-I-Y Christmas: 34 Gifts You Can Make Yourself [Get Rich Slowly]
• 7 Savvy Ways To Be A Financial Asset In Your Relationship [Girls Just Wanna Have Funds]
• 7 Steps To Saving Money On Black Friday [Money Crashers]

Good Food: Pumpkin Eater

It's Pumpkin time!

Okay, so in my mind's eye, it's pumpkin time. Growing up as the child of an elementary school teacher, around this time of year, my mother would take her class pumpkin picking. And of course, she would bring at least two or more home. One was our jack-o-lantern for Halloween. The others inevitably ended up as pumpkin bread or pre-holiday pumpkin pie.

Here are some tasty recipes pumpkin recipes that move away from bread or pie (well, one is a kick-it-up-a-notch turtle pumpkin pie, and one is for muffins, which is a type of bread, but is a lot more fun than just some plain ol' loaf in my book).

• Pineapple Upside Down Pumpkin Gingerbread Cake [Mr. Orph's Kitchen]
  
• Turtle Pumpkin Pie [Kraft Foods]


• Pumpkin Pie Pudding [No Fear Entertaining]
  
• Pumpkin Muffins [Sounding My Barbaric Gulp]
  
• Pumpkin Soup [A Yankee in a Southern Kitchen]

Good Food: Me-So Soup

Miso Soup is a traditional Japanese soup consisting of a stock called "dashi" into which is mixed softened miso paste. Although the suspension of miso paste into dashi is the only characteristic that actually defines miso soup, many other ingredients are added depending on regional and seasonal recipes, and personal preference.

This soup is perfect for Fall. Not as heavy as a creamy chowder, but definitely hardy enough to warm you up on a brisk fall evening. This version comes to us courtesy of Johnna Rowe, johnnaknowsgoodfood.com.

"Me-So" Soup
Ingredients
4 cups water
2 cups frozen veggies (Mixed; can be found in your local grocery store as "good for stews or soups")
1 cup seaweed
1/2 cup green onions (chopped)
1/2 cup mushrooms
4-5 tbsp. miso paste
1 block of firm tofu


Preparation
Over medium-high heat, combine all ingredients (except paste and tofu) in a large pot and let boil. When the vegetables are softened add in the miso paste (*if this is not enough for the flavor you want, add in more until you reach your desired flavor); stir (*color should change to a light to medium brown color). Add in the tofu and cook for 4-5 minutes longer (*Do not cook tofu too long, it does not need to be cooked that long); stir and serve hot.


*Johnna's tip: The good thing about miso soup, in addition to how deliciously healthy it is, is you can add anything you want to it basically! Add in spinach if you like or even potatoes (basically whatever you have lying around the kitchen...) Another plus it is like no calories, so you can pig out on it even when you decide it's time for that diet;-) Enjoy!

Good Food: An Apple A Day

Here in New York State and in other states in the Northern parts of the US, it is apple season. Between the ages of four and I'd say about sixteen, my mother and grandmother would drag take me apple picking every year sometime between the start of school and Columbus Day. I didn't truly appreciate it until I was much older and could appreciate the difference in taste between an apple from the grocery store and one plucked fresh off of the tree. The fresh baked apple cider donuts at most apple orchards, washed down with hot cider, is also wonderfully delicious bonus. If you are in NY, check out the official NY Apple Country website for locations of various orchards throughout the state. It makes for a great fall afternoon, especially once the leaves start changing.

If you can't make it to an orchard, head out to your local grocery store, pick up some apples, and try these yummy apple recipes perfect for the beginning of fall.

Apple-Stuffed Chicken Breasts
recipe courtesy: applerecipes.us

Ingredients
1 pound skinless boneless chicken breast halves (4 breasts).
2 tablespoons sugar.
1/4 teaspoon ground cinnamon.
2 medium cooking apples (peeled and cut into thin slices).
1 cup of apple cider.
1 tablespoon cornstarch.

Preparation Instructions
Heat coals or gas grill. Place chicken breast halves between 2 pieces of waxed paper. Pound chicken to 1/8-inch thickness. Mix sugar and cinnamon. Coat apple slices with sugar mixture. Divide apple slices among chicken breast halves. Fold chicken around apples; secure with toothpicks.Cover and grill chicken 4 to 6 inches from medium heat 20 to 25 minutes,turning once, until juice is no longer pink when centers of thickest pieces are cut. Remove toothpicks.Mix apple cider and cornstarch in 1-quart saucepan. Cook over medium heat, stirring constantly, until thickened and bubbly. Spoon over chicken and serve.

Apple Crisp
recipe courtesy: Johnna Rowe

Ingredients
4-5 apples (pared and sliced)
1/2 cup cinnamon sugar
1 tbsp. butter (softened)
1/2 sugar
1 egg
1 tsp. baking powder
1/2 cup all-purpose flour

Preparation Instructions
Preheat oven to 350 degrees. Arrange apples in circular layers in a greased baking dish. Sprinkle with cinnamon sugar and bake while preparing the batter.Batter: Cream butter and sugar; mix with remaining ingredients. Spread the batter evenly over the sliced apples and place back in oven for 35-40 minutes. Let stand to cool and serve!

*Johnna's tip: Serve with your favorite ice cream or a whipped topping. Also, for a crispier taste, let it bake for about 40-45 minutes. Enjoy!

Good Food: Morning Quesadilla

Mornings during the week can go by in one big blur. Most of us are lucky to grab a cup of coffee and perhaps some breakfast sandwich at a fast food restaurant before heading off into whatever the day may bring. So why not treat yourself to a delicious (and healthy) breakfast on the weekends, when the pace tends to be a bit more relaxed? This Morning Quesadilla recipe will hit the spot with a spicy yet satisfying kick!

Morning Quesadilla
2 tbsp. butter
8 eggs
1/2 cup skim milk
4 green onions (diced)
1 jalapeno pepper (*optional) (diced)
1/2 tsp. ground cumin
8 soft flour tortillas
12 oz. pepper jack cheese
Salt (to taste)
Pepper (to taste)
Tomato salsa (*Spice level depends on you)
Sour cream
Cilantro (Chopped)

Over medium heat, saute the onions and peppers with butter. Whisk eggs, milk, cumin, salt pepper and a little cilantro together in a bowl; add this mixture to the onions and peppers and turn down heat to scramble ingredients. In another pan, melt some butter and place one tortilla and 1 1/2 oz. of the cheese in the pan. Add in a spoonful or two of the egg mixture to tortilla and cover with cheese and a second tortilla. Cook for 2 minutes per side or until lightly browned and remove from pan. Repeat process for remaining tortillas. Top tortillas with remaining cilantro. Serve with salsa and sour cream.

*Johnna's tip: With breakfast tortillas you can be just as creative as you would be with a fajita or taco of your choice. Make it healthier by using only egg whites, low fat sour cream and low fat cheese. We know, we know eggs have been getting a bad wrap, but this is fun way to twist up your eggs into a good breakfast...you can't feel but so guilty when there's flavors like jalapeno and onions filling up your palate.
_________________________________________________________________
Recipe courtesy of Johnna Rowe. Check out more of her tasty dishes at http://www.johnnaknowsgoodfood.com/.

Food:: Comfort Foods Revisited

Mac & Cheese. Mama's homemade biscuits. Nana's Sweet Potato Pie.

Wikipedia defines "comfort food" as "any food or drink to which one habitually turns for temporary respite, security, or special reward. The reasons that something becomes a comfort food are diverse but include the food's familiarity, simplicity, and/or pleasant associations." All of these are the foods that we have grown up on and can make us feel much better on even the coldest winter days. However, as tasty as these foods are, eating these foods high in butter, oils, and sugars on a regular basis can lead to some serious health conditions. Knowing this, several chefs, including Lindsey Williams, grandson of the Syliva Woods of the famed Sylva's Soul Food Restuarant in harlem, NY and r&b diva and pro in the kitchen Patti Labelle, are taking the recipes that we know and love and making them better for our bodies while leaving all the flavor, and memories of mama's kitchen!

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