Food Inc.

I watched an incredible movie today, Food, Inc. I cried. I can't believe what our government is doing to us. Did you ever wonder why their are so many fat people, fat children now compared to years ago? I remember growing up in the 60's (my grade school years), it was rare for one of my classmates to be fat, oh yes, there was the token one or two, but not a whole class! Our food was basically organic grown. Cows ate grass. McDonald's was a rare treat, not dinner 5 out of 7 days as it is now. This movie isn't just about meat, its also about our vegetables, soy. Did you know "Monsanto" is the number one seller of all seeds to farmers. Your probably thinking...so what...did you know that Monsanto is a chemical company? Remember "agent orange from Vietnam? Yes, they made it. And they don't like farmers who don't use their seeds. You know that soy you think is so healthy? I wouldn't put it in my mouth. Unfortunately if you look at ingredient lists on most foods, you'll either find the word soy, or corn fructose. Have you ever noticed when you travel and you pass farm fields, what are they growing? Yep, corn and that other plant you see is soy. You must watch this movie! You will think twice about what you put into your mouth. Join "Takepart.com/foodinc TODAY! We must start changing, forget about health care.....we have to start with where are food comes from first! GET THIS MOVIE.....TODAY!

Thanksgiving Leftovers for Breakfast!

Yes, you heard me.....for Breakfast! I decided I really wanted Maria's mashed potatoes for breakfast (she makes the best mashed potatoes you'll ever have, I mean how can you go wrong, butter, 1/2 & 1/2, cream cheese....need I say more?). So I thought how about mixing leftover mashed potatoes with leftover stuffing to form a pancake. I cooked the "pancake" in a nonstick skillet sprayed with "Pam", served with cranberry sauce....easy and yummy!
ENJOY!

Thanksgiving

So, today is Thanksgiving. I'm making a bird for my family and lots of sides. I purchased an organic turkey, trying to stay "green". I think I might have to try a tiny piece. Thanksgiving is one of my most favorite holidays. I watch the parade, eat, rest, then eat again. I'll worry about dieting tomorrow!
Menu
Pear, Walnut and Blue Cheese Salad
Mushroom Stuffing
Vegetarian Mushroom Gravy
Maria's Mashed Potatoes (the best)
Sweet Potatoes with Pecans
Glazed Carrots
Brussels Sprouts
Green Beans
Chutney Cranberries
Glazed Onions
Turkey (yikes) cooked on the grill
Pumpkin Cheesecake
Pecan Chocolate Pie
I don't think maybe I'll miss the turkey with all these sides!
Enjoy your dinner and give thanks to all those loved ones who are still around.......
HAPPY THANKSGIVING EVERYONE!

Make Ahead Lunch

"Red Lentil Soup with a Spicy Sizzle". Its a good soup to make in the morning, reheat at lunch. Its only 218 calories for 1 cup, its filling and has 7 grams of fiber and 15 grams of protein!

Red Lentil Soup with Spicy Sizzle
Serves 8
6 teaspoons extra-virgin olive oil, divided
2 onion, chopped (1 1/2 cups)
2 cloves garlic, minced
2 teaspoon ground cumin
8 cups reduced-sodium vegetable broth
1 1/2 cups red lentils, rinsed (if I can find them you can too!)
1/3 cup bulgur
2 tablespoons tomato paste
1 bay leaf
3 tablespoon lemon juice
Freshly ground pepper to taste
1 teaspoon paprika
1 teaspoon cayenne pepper
1. Heat 2 teaspoons oil in a soup pot or Dutch oven over medium heat. Add onions and cook, stirring until softened, 3-5 minutes. Add garlic and cumin, cook for 1 minute. Add broth, lentils, bulgur, tomato paste and bay leaf, bring to a simmer, stirring occasionally. Cover and cook over low heat until the lentils and bulgur are very tender, 25 to 30 minutes. Discard the bay leaf.
2. Ladle about 4 cups of the soup into a food processor or blender and puree. Return the pureed soup to the soup pot and heat through. Stir in lemon juice and season with pepper.
3. Just before serving, ladle the soup into bowls. Heat the remaining 4 teaspoons oil in a small skillet and stir in paprika and Cayenne. Drizzle about 1/2 teaspoon of the sizzling spice mixture over each bowlful and serve immediately.
ENJOY!

WARNING!!!

One of my various weekly tasks is I volunteer at the local hospital in the Cardiac Rehabilitation Department. Sadly its from experience, I've been through Cardiac Rehab 3 times! Last year I had 2 stents put into the main arteries of my heart, at two different times. This past April, I had open heart surgery, 3 by-passes, the stents they put in last year didn't work. Every time I had a stent put in, I went to Rehap, after open heart, I went to Rehap. The team in the Rehab Department are dedicated wonderful people, that's one of the reasons I decided to volunteer. My job is to visit patients (such as myself once was) and tell them the benefits of Cardiac Rehab and how important diet and exercise is to stay out of the hospital. Most of the people I talk to seem interested, some just sort of agree with me and I'm sure never go. Over the year since I've been a volunteer, I've met patients from all walks of life, all shapes and sizes and all ages. What shocks me the most is the people who have been in the hospital for heart surgery repeatedly, still eating badly, still not exercising. It shocks me. When I tell people that I've had open heart surgery only 7 months ago they are really surprised. I tell them its because I went to Rehab and continue to exercise daily and I also tell them I'm a Vegetarian. I tell them to try at least one meal a day without meat, its easy, I tell them. To my surprise some of the people are actually interested. I tell them as a vegetarian its not just about eating vegetables only, I ask them if they like pasta, "why yes", I tell them make red sauce and instead of loading it with meat, add some veges. I tell them it works for me, and I love it. Just think, if we could get schools to start exercising our children more, eating healthy organic foods without all those preservatives, maybe we could help our children live longer happier lives and just maybe, their parents too.

LUNCH!

Don't you just love "Mexican" food? The problem with the Mexican restaurants around here, high in fat, oh yea, you can get a bean burrito full of high fat refried beans. What's a heart healthy person to do?
Why make your own of course!
The bean tacos pictured at right is a combination of a couple of different recipes. Make the "Warm Black Bean Salad" and use it several ways. The original recipe can be served over a medium sweet baked potato....yummy! Slather with reduced-fat sour cream and fresh cilantro...don't you just love cilantro?
Black Bean Salad turn into Taco's and even Quesadilla's!
1 15 oz can black beans, drained
2 medium tomatoes, diced
1 cup frozen corn, thawed (simply rinse in cold water in colander)
1 tablespoon extra-virgin olive oil
1 teaspoon cumin
1 teaspoon coriander
1 teaspoon chili powder
1/4 teaspoon salt
corn tortillas
reduced-fat sour cheese
low-fat cheddar cheese
shredded lettuce
chopped fresh cilantro
In a medium microwaveable bowl, combine beans, tomatoes, corn, cumin, coriander, chili powder and salt. Microwave on high until heated through, 2 to 3 minutes. (or you can just heat in a small saucepan).
Using tongs, place one corn tortilla at a time on gas or electric stove top burner, turn frequently, will only take about 30 seconds per side to soften and brown.
Place bean mixture on one side of tortilla. Place tortilla on a cookie sheet, fold over tortilla (like a taco), place in pre-heated 400 oven for 10 minutes.
To turn these into quesadilla, place one tortilla on cookie sheet, fill with bean mixture, sprinkle with cheese, place another tortilla on top. Bake for 10 minutes in 400 degree oven.
Place on plate and use what ever topping you want!
Enjoy!!!

Beet Salad with Mango

Have you ever tried a mango? Its one of those fruits I never knew about until I was older. They are delicious! This is an old "Martha Stewart" recipe from many years ago. I love beets, don't even attempt to use canned beets! Fresh is the way to go. I think you'll really enjoy this salad. Beet Salad with Mangos
Serves 6
2 pounds beets (about 7 medium), scrubbed
1 tablespoon extra-virgin olive oil
salt and pepper
1/4 cup rice-wine vinegar
1 ripe mango, peeled, pitted and cut into 1/4 inch cubes
pinch of sugar
1. Preheat oven to 400 degrees. Place beets in center of aluminum foil. Drizzle with oil, and season with salt and pepper. Bring aluminum foil together to completely enclose beets. Place on a baking sheet, roast until tender when pierced with the tip of a knife, about 1 hour.
2. Remove from oven and let stand until cool enough to handle. Rub off skins, and discard. Thinly slice beets, and transfer to bowl.
3. Pour rice-wine vinegar into a small bowl. Season with salt, pepper and sugar. Whisk to combine. Top beets with mango, and drizzle with vinegar mixture.
ENJOY!

What to have for breakfast?

I'm a big believer in breakfast, its a great way to start your day and feel fuller until lunch. On my current 1200 calorie daily diet, this is a great satisfying breakfast. In a hurray? This is great, you put it in the crock pot the night before and it cooks while your sleeping! Serve and go! One 1 cup serving is only 193 calories, 9 grams of fiber and 6 grams of protein!
Overnight Oatmeal
4 servings, 1 cup each
4 cups water
1 cup steel-cut oats (also called Irish Oats)
1/3 mixed dried fruit (you could use cranberries, raisins or dried apricots)
pinch of salt
1. Combine water, oats, dried fruit and salt in a crock pot (spray with cooking spray before you place ingredients unless you have a non-stick crock pot).
Turn to low, put on lid and go to bed! Cook about 7-8 hours.
When you wake up, you'll have a heart healthy yummy breakfast!
Enjoy!

I'm Back......

Between exercising, Christmas shopping, volunteering and just running around I'm afraid I've neglected my blog. In fact, I've had several people ask me..."you haven't updated your blog in awhile"...Well for those of you that read this....THANK YOU! AND I'M BACK!!!!
I started yet another diet...let see, I think this is diet #750....it seems like it anyway. I actually lost 6 lbs in 10 days. I have been exercising at least an hour 5 times a week, and I've been trying to stick to a 1200 calorie a day diet during the week. Back in August (August 27 to be exact) I did a blog called "Eating Well 28 Day Vegetarian Meal Plan". I've finally decided to try it and it works!
You probably think...1200 calories a day, are you kidding? I'm actually rarely "starving", the meals are delicious and I've already started to improvise. The following is what I had for lunch today, Pecan and Mushroom Burger with Blue Cheese Sauce...here's the recipe:
8 servings (they freeze well)
2/3 cup bulgur
salt
1 cup boiling water
6 teaspoons extra-virgin olive oil, divided
8 oz white or brown mushrooms, stems trimmed, wiped clean and chopped
1 1/2 cups chopped onion (1 large)
1 1/2 tablespoon balsamic vinegar
3/4 cup pecan halves
Blue Cheese Sauce, optional (recipe follows)
1 large egg, lightly beaten
1/2 cup fine dry bread crumbs
pepper to taste
whole wheat buns
lettuce
1. Place bulgur and 1/4 teaspoon salt in a small bowl. Pour the boiling water over, cover and set aside until the water is absorbed, about 20 minutes. Drain in a sieve, pressing out excess liquid.
2. Meanwhile, heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add Mushrooms, onion and 1/2 teaspoon salt, cook, stirring, until the vegetables are softened, 8 to 10 minutes. Stir in vinegar. Immediately transfer the mixture to a plate and let cool to room temperature, about 30 minutes.
3. Toast pecans in a small dry skillet over medium-low heat, stirring, until fragrant, 4 to 6 minutes. Transfer to a plate to cool.
4. Prepare Blue Cheese Sauce.
5. Combine the vegetable mixture and pecans in a food processor: pulse briefly until coarsely chopped. Add egg and the bulgur: pulse briefly, scraping down the sides if necessary, until the mixture is cohesive but roughly textured. Transfer to a bowl; stir in breadcrumbs and pepper. Mix well.
6. With dampened hands, form the mixture into eight 1/2 inch thick patties, using about 1/2 cup for each.
7. Using 2 teaspoons oil per batch, cook 4 patties at a time in a large nonstick skillet over medium heat until evenly browned and heated through about 4 minutes per side (or wrap separately and freeze before cooking). Split and toast buns, garnish burgers with lettuce and the cheese sauce.
Blue Cheese Sauce
1/3 cup nonfat plain yogurt
3 tablespoons crumbled blue cheese
1/2 teaspoon balsamic vinegar
1. Combine yogurt, blue cheese and vinegar in a small bowl and blend with a fork to make a chunky sauce.
Enjoy!!!!