Game Plan

Super Bowl 2012 is right around the corner, February will be here before you know it. Usually this day consists of a lot of bad food options and evil temptations. One way to avoid losing complete control during this day of artery clogging madness is to make a PLAN!

If you are having super bowl at your house, or are bringing a dish to a friends place, plan to make some heart healthy options to replace the normal bad choices, avoid anything fried or swimming in cheese.

Ideas: 

Dips: Pair these dips with some fresh cut veggies and some whole wheat pita chips

• Hummus
• Guacamole
• Salsa

Instead of the fat laden beef chili usually cooked on Game Day, this vegetarian chili is a great healthy substitute. You can make it as spicy as you want. I also added some black beans to make it extra hearty. If you can't go without the meat, substitute ground turkey for ground beef to keep it waistline happy.

Vegetarian Chili (adapted from the South Beach diet)

2 Servings

Ingredients
3/4 cup dried red kidney beans, soaked overnight (or 2 cans of beans)
2 teaspoons olive oil
1/2 teaspoon whole cumin seeds (or ground cumin)
1/2 tablespoon chopped garlic
3/4 cup coarsely chopped onions
1/2 large sweet red pepper, seeded and diced
1/2 large green pepper, seeded and diced
1/2 jalapeno pepper, seeded and diced (wear plastic gloves when handling)
3/4 tablespoons mild chili powder
1/2 teaspoon dried oregano
dash ground cinnamon
1 1/2 cups water (or broth, I used a combo of veggie broth and a can of diced tomatoes w/juice)
1 tablespoons tomato paste
1/4 to 1/2 teaspoon salt
1/4 cup chopped fresh cilantro

InstructionsDrain and rinse the beans. Set aside. In a large saucepan, warm the oil over medium-high heat. Add the cumin seeds and sizzle for 5 seconds. (Jen- If using ground cumin skip this part) Add the garlic, onions, red peppers, green peppers, jalapeño peppers, chili powder, oregano, and cinnamon. Sauté over medium-high heat for 3 minutes, stirring frequently. Add the beans and water.
Bring to a boil. Reduce the heat to low, cover and simmer for 30 minutes. Uncover and simmer for 30 to 45 minutes, or until the beans are tender. (Add more water if the mixture becomes too dry during cooking.)
Stir in the tomato paste and salt. Cook for 2 minutes. Just before serving, stir in the cilantro.

Nutritional Information:
328 calories
4.1 g fat mono
0 mg cholesterol
58.4 g carbohydrate
18.6 g protein
3.9 g fiber

391 mg sodium

Mad About...

Pj's
Getting dressed up everyday to go to work in heels can be so annoying! I love to lounge in some pj's on the weekends and usually they are the first thing I put on when I get home from work. I recently dropped by Victoria's Secret for the semi-annual sale and scored big time when I saw these super comfortable pj's, I feel so grown up in them.

Celery

Yes celery, I am mad about celery. With the new year resolution to drop all the extra baggage I have put on since the holidays I am going low-carb. I have learned celery is something very handy to keep around. I have been using it for different soups and snacks. The crunch of celery takes the place of chips or popcorn for me.

Yummy Celery Snack ideas:

• Celery and Peanut Butter (my personal fav)
• Celery and low-fat cream cheese
• Celery and hummus
• Celery and guacamole (I make a killer guac)

Applegate Turkey Bacon
OMG, I am defiantly mad about this stuff, Applegate turkey bacon. Turkey bacon is such a great healthy substitute for normal bacon, but I have never really been the biggest fan. Most turkey bacon is very high in sodium and never tasted that great to me, until now. Holy junk this stuff is good, at only 35 calories a slice and one slice is all you need. Try it along side some eggs in the morning...uh, yum!

Soup

I have been a soup making machine lately, again the whole low-carb syndrome. Soups are great for quick lunches or dinners, they are also a great way to get in a ton of wholesome veggies for the day to fill you up and make you feel great. I have been making big batches of soups on Sunday's and portioning them out for the week ahead. My current personal favorite soup to make that is super easy  and completely low-carb is the 17-day-diet chicken vegetable soup.

The best thing about this recipe is you can add or substitute any low-carb veggies you want! I usually substitute eggplant for the okra (not a big okra fan) and for extra-low carb goodness I leave out the carrots. I also prefer poaching the chicken and shredding it as opposed to baking it and cutting it into cubes, but play around with it and see what you like!

Ingredients

4 Chicken breasts

2 cups chopped cabbage

3 large carrot sliced bite size (leave out for xtra low-carb)

1 onion diced or chopped

4 celery stocks diced

1 can crushed tomatoes, large (I have used diced tomatoes as well for a chunkier version)

1 can chicken broth (10.75oz) (I have made it with vegetable broth as well)

1 Cup of water

.5 teaspoon salt, (I use sea salt)

1/4 teaspoon black pepper

Directions

Bake chicken till done and cut into chunks. Place all ingredients except the chicken in large pan and simmer for one hour or until veggies are soft. Add chicken and heat thoroughly.

Makes 6 servings

To learn more about the 17 day diet, visit the website here. Also, there is a very informative blog on the diet here.

Coco Haze...

Nutella, for those of you who have never tried Nutella before, I challenge you to branch out into the loveliness that is this coco, hazelnut, spread. It will make your morning toast more exciting, your crackers more delectable, and your brownies yummier!

So, since my last baking post was a not-so-healthy baking option lets move on to something that is truly just as yummy but a little more on the healthy side. I made these the other weekend for the football game and everyone loved them. The best part is there are only three ingredients in these brownies which makes them super easy to make, so no excuses, give them a shot and let me know how you like them!

Whole Wheat Nutella Fudge Brownies (from Hungry Meets Healthy)

Ingredients

• 1 cup Nutella
• 2 eggs
• 1/2 cup and 2 tablespoons whole wheat flour

How-To

1. Preheat the oven to 350 degrees.
2. In a 12 cup muffin pan, line 7 of the cups with either foil or paper liners.
3. Beat the Nutella and eggs together in a medium bowl.
4. Add in the flour and mix until blended.
5. Pour evenly into cups about 3/4 the way up.
6. Bake for 20-25 minutes, or until they are crackly on the top.

Servings: 7 brownies

Do you have a favorite brownie recipe to share?

Salty

Did you know that the recommended daily allowance for sodium intake is under 2400 milligrams? While sodium is super important for our body to function, too much sodium can cause an increase in blood pressure which can lead to hypertension not to mention all the other health risks associated with too much sodium intake. 

Since I started monitoring my sodium intake I can now tell right away when I have had too much, my body lets me know. I get very dehydrated, and my ankles and feet will swell up like balloons! YIKES, ewwww, TMI!  But it's the truth, and it just makes me feel miserable! This happens because too much sodium in your blood draws water out of your cells and into your tissues...Did you know that?

Have you looked at the labels recently on the food you are eating too see how much sodium you are taking in each day? Part of keeping a daily food journal should include keeping track of how much sodium you are consuming each day.

MY TIPS:
Canned Foods:

Canned foods are usually high in sodium, take a look at the label the next time you go to buy canned beans or veggies, it will shock you! If you do decide to get a canned good item try to go for the ones with 'no salt added' or 'reduced sodium' labels. Certain items may not have a reduced sodium option, so in this situation there is a simple solution....drain and rinse off the food before you eat it or cook with it! Yep, give those salty beans a good rinse before you cook with them and help decrease your sodium intake! 

Packaged Spices:
Just get rid of them, um yep, use your spice cabinet. I predict that almost every ingredient in that little packet of sodium filled nastiness you can also find on your spice rack. You can use your own spices you ALREADY HAVE and then add a pinch of salt for taste or none at all!!

Perfect example, taco or burrito seasoning. Just one tablespoon of McCormick burrito seasoning mix has 470 mg of sodium and there are six servings in a packet!! That is 2820 mg of sodium in one packet! HOLY SODIUM!
Normal use of this type of seasoning calls for one packet per 1lb of ground meat. So for a family of four 1lb of ground meat with one packet of seasoning, that is 705 mg of sodium per burrito not to mention the cheese and other toppings that are added!

When I make taco or burrito meat first I use lean ground turkey which is lower in saturated fat and calories than lean ground beef, I also add some fresh peppers and onions for additional flavor and then I add the following spices:

• Chili powder (lots to taste)
• Cumin
• Onion powder
• Garlic powder
• Paprika

Throw in a pinch of salt and pepper to taste and your heart will thank you for it, I promise. 

Nuts/Seeds:

Everything in moderation...especially nuts and seeds. Almonds and sunflower seeds are a great healthy snack option but they are also very high in fat and calories and too much of anything is never good. Unfortunately this healthy snack can also be a sodium hog as well because most prepackaged nuts and seeds now-a-days come roasted and salted. Try to lower daily sodium intake by going for unsalted natural nuts and portioning them out for yummy snacks.

Sea Salt vs Table Salt:
Although sea salt is less processed than regular table salt, which that in and of itself makes it a better option, the sodium content for each is basically the same. Whether you use sea salt or table salt each should be used in moderation. I personally have found that because the taste of sea salt is stronger than plain table salt I end up using less of it in my cooking which is one of the many reasons why I love sea salt. See what the mayo clinic says about sea salt vs table salt here.

Pickles!

Ohhhhh NOOOOOO! Man, my heart dropped a few years back when I realized how much sodium there was in pickles, I had no idea! I was eating pickles almost every day with my lunch thinking I was doing a good thing because pickles are so low in calories, but what they lack in calories they MORE than make up for in sodium...bummer :-( Today if I need a crunchy sidekick to a sandwich at lunch I bring carrot sticks and save the pickles for an occasional treat. 280 mg in just one baby dill, depressing!

 Reducing Salt Tips: (Adapted from Columbia's Cooking!)

• Savory flavors like black pepper, garlic powder, curry powder, cumin, coriander dill, basil, and ginger, and onion are best for replacing a salty taste.
• Celery (23 mg /ounce) and celery seed (45 mg/oz) impart a salty flavor quality w/ very little sodium.
• Use lemon and lime juice to brighten flavors and season foods.
• Avoid processed and convenience foods.
• Look for other terms for salt on the ingredient statement. Chloride, Salt, MSG, Baking Soda, Baking Powder
• Label terms: Salt Free: < 5 mg/svg; Very low sodium: < 35 mg/svg; Low sodium: < 140 mg/svg
• Focus on potassium containing foods. Potassium can lessen adverse effects of sodium on blood pressure. (bananas, sweet potatoes, spinach, beans and lentils, and cantaloupe)

Seasoning for Meat, Poultry, and Fish 

Beef	Bay leaf, marjoram, nutmeg, onion, pepper, sage, thyme
Lamb	Curry powder, garlic, rosemary, mint
Pork	Garlic, onion, sage, pepper, oregano
Veal	Bay leaf, curry powder, ginger, marjoram, oregano
Chicken	Ginger, marjoram, oregano, paprika, poultry seasoning, rosemary, sage, tarragon, thyme
Fish	Curry powder, dill, dry mustard, lemon juice, marjoram, paprika, pepper

Seasoning for Common Vegetables

Carrots	Cinnamon, cloves, marjoram, nutmeg, rosemary, sage
Corn	Cumin, curry powder, onion, paprika, parsley
Green Beans	Dill, curry powder, lemon juice, marjoram, oregano, tarragon, thyme, Green Onion, pepper
Green Peas	Ginger, marjoram, onion, parsley, sage
Potatoes	Dill, garlic, onion, paprika, parsley, sage
Summer Squash	Cloves, curry powder, marjoram, nutmeg, rosemary, sage
Winter Squash	Cinnamon, ginger, nutmeg, onion
Tomatoes	Basil, bay leaf, dill, marjoram, onion, oregano, parsley, pepper

Additional Resources: Salt and Sodium in Your Diet, National Heart, Lung and Blood Institute

What are some of your favorite spices to use in place of salt?

Apples, Fall, and Martha

Happy October!

Since we are all getting to know each other oh so well, I figured it was finally time for me to confess my one true love and complete obsession with..MARTHA! Oh yes, I am in love, no better yet,  utterly infatuated with Martha Stewart. Ohhhhh Martha how I adore thee, how happy you make me each month when your special present for me arrives in my mailbox, the Martha Stewart Living magazine. With each turn of the page for just a moment I feel a part of her world, the perfect world of Martha where I can cook anything, eat anything, and sew too. Then I close it and come back to reality where I remember I can't sew a button let alone a blanket! But none the less, she always has some GREAT recipes that I love to try out when I can.

October is finally here and I love the fall, I love apples, and now we all know I love Martha too. This month's issue of Martha Living magazine had an Apple Walnut Bundt cake recipe that I just had to try out:

TA DA!!!!! thank you, thank you...

How did it taste you say, um it was DELISH!!

Apple Walnut Bundt Cake

Adapted from Martha Stewart Living, October 2011

Yields: 1 bundt cake

Ingredients (serves 10)

Carmelized Apples

• 1/3 cup sugar
• 1 tablespoon water
• 3 tart green apples, cored, peeled and cut into 1-inch chunks

Cake

• 3 cups all-purpose flour
• 2 1/2 teaspoons baking powder
• 1/2 teaspoon baking soda
• 3/4 teaspoon cinnamon
• 3/4 teaspoon nutmeg
• 3/4 teaspoon ginger
• 1 teaspoon salt
• 1 cup butter, softened
• 1 3/4 cups packed brown sugar
• 3 large eggs
• 1/2 cup milk
• 3/4 cup chopped walnuts

Glaze

• 1 1/2 cups powdered sugar
• 3 tablespoons apple cider

Instructions

Caramelized Apples

• Cook sugar and water in a medium pan over medium-high heat, without stirring, until sugar caramelizes, about 4 minutes.
• Reduce heat to medium-low. Stir in apples. Cook, covered, for 6 minutes.
• With a potato masher, slightly mash apples until broken down but still chunky. Continue to cook, uncovered, stirring, until liquid evaporates, about 5 minutes.
• Let cool completely.

Cake

• Preheat oven to 350 degrees. Grease and flour a Bundt pan.
• In a medium bowl, combine flour, baking powder, baking soda, cinnamon, nutmeg, ginger and salt.
• Beat butter and brown sugar with a mixer on high speed until pale and fluffy, about 4 minutes.
• Add eggs, one at a time, mixing on high speed.
• Reduce speed to low, and add flour mixture in three additions, alternating with milk.
• Mix in caramelized apples and walnuts.
• Transfer cake to Bundt pan and bake until a toothpick inserted in the center comes out clean, about 50 minutes.
• Let cake cool in pan, set on wire rack for 10 minutes. Turn out cake onto rack, and let cool completely.

Glaze

• Once cake is cool, make the glaze. In a small bowl, whisk together powdered sugar and apple cider.
• Drizzle over the top of cake, letting it drip down the sides.

Is there a fall baking recipe that you have tried lately or want to try?

Do you have a favorite cooking magazine? Martha has two new magazines I want to start subscribing to, Everyday FOOD and Whole Living I need to get my toosh in gear and get a subscription to those ones as well!