I hope you and yours have a great holiday season. Enjoy this time, relax, take a few deep breaths, and focus on living in each moment.

The meat industry engages in a practice called “plumping.” Sounds not so bad right? Not so fast. Plumping is the practice of injecting saltwater, chicken broth, or other water + flavor concotions into meat. This helps make the meat harder to dry out when you cook it, but raises the sodium content. And . . . .you are paying meat prices for saltwater! Yes. . . you are paying $3 or $4 or more per pound for saltwater. Up to 15% of the chicken you purchase can be saltwater! You could be spending up to $1.50 per package for saltwater! Plumping can increase the sodium content of your chicken by up to 500%! Can you tell this makes me mad?

Meats that are “plumped” can still be labeled as “all natural” so you can not necessarily trust the larger print on the label. What do you do? You have to read the nutrition facts pannel, the ingredient list, and the fine print. For example, if chicken has more than 70 mg of sodium per 4 oz serving, it has been “plumped.” Chicken does have up to 4% retained water, so that is normal. If there is an ingredient label, look for “saline solution” or “sodium” or other flavorings. Somewhere on the label it should say, in tiny print, “up to 15% saltwater” if it has been plumped.

It is for each of us to decide if we want our meat “plumped” or un-plumped. I prefer mine un-plumped, thank you very much. I do not need or want the extra sodium. I like to add my own seasonings. And, I don’t understand why I need to pay meat prices for saltwater. What about you?

Nuts are a great food. However, they have a lot of calories, and a lot of fat. What trips people up is that the kinds of fats contained in nuts. For example, 1 ounce of almonds has 161 calories, 14 grams of fat, and 6 grams of protein. Twelve of those grams of fat are mono- and polyunsaturated fats – the “good” fats. However, 1 ounce of almonds is a TINY amount of food. Depending on the brand and size of almonds, 1 oz is about 15 to 25 almonds. Fifteen to 25 almonds is not going to fill most of us up. Peanut butter is another great example. Two tablespoons of peanut butter has about 190 calories, 16 grams of fat, and 8 grams of protein.

As I was discussing food choices with this client, I calculated that he was eating about 800 to 1,000 calories, and sometimes more, a day from NUTS! Now, I believe nuts can be a great food to include in your eating plan . . . in moderation! We talked about reducing the amount of almond butter or peanut butter he was using on his morning toast. His concern was that if he used less he “wouldn’t be able to taste it!” He likes his nut butter. We talked about how he can reduce the amount he uses over time to get used to eating less over time. His wife had moved them away from white rice to brown rice and he now likes brown rice. We talked about how using less, and changing your expectations about how food will taste can work with nut butters, too.

What does this mean to you? If you include nuts or nut butters in your eating, take a minute to look at how many nuts you are eating and how much nut butters you are eating. Check your serving sizes to be sure you are not eating more than you want. (Hint: If you are using measuring spoons to measure nut butter give the spoon a quick spray with cooking spray to make it slide out easier.) And remember, even things that are “good” for you still count.

There are several packages on the market. I use MasterCook, but there are several packages on the market from which to choose. Here is a link to reviews of ten of them.

Yes, the software does take time to learn, setup, and get your recipes in (some come pre-loaded with recipes). But, once you are up an running, the software will save time, energy, and stress. Check them out and see if one will may work for you.

While reading Susan’s book, something dawned on me. I enjoy cooking. This is something that has developed over time – I did not used to like to cook. What I got from Susan’s book is that every meal does not have to be a perfect production. It has to be tasty, look good, and be nutritious. But, I don’t need to be spending a ton of time in the kitchen every night. What I need to get on the table is a protein, veggies, and a starch. . . and maybe a dessert or something sweet like fruit.

Realizing this has taken a lot of pressure off for weekly meal planning. Now that I know every meal doesn’t have to be perfect, it is a lot easier to take the time to plan. I can look through recipes in magazines (like Cooking Light) and online, find a new one to try and try it without the cooking-related performance anxiety of worrying about it not being perfect.

Since it is Friday, how about if you take some time over the weekend and plan a few meals for next week. If you need some help, take a look at Susan’s book.

Note: I received a complimentary evaluation copy of 7-Day Menu Planner for Dummies. However, my comments have not been tainted by this. I would still highly recommend this book even if I had purchased it.

Thanksgiving is when I make the time to indulge in making pies.  I have a book, aptly named, Pie by Ken Haedrich.  It has 300 pie recipes.  I spend days going through the book deciding which pies to make this year.  However, one pie is such a hit that the group we celebrate Thanksgiving with each year demands that it arrive with us.  This pie is Georgia Orcutt’s Thanksgiving Dried Fruit Pie (on page 307 of the Pie book).  When I saw the recipe, I thought it sounded interesting.  I decided to make it as a backup for the other pies.  However, when we ate the pie everyone agreed it is AMAZING!  Even better, it is easy as, um, pie to make.  The recipe says 12 to 14 servings.  This seems impossible out of a regular 9 1/2 inch pie, but it is true.  The pie is so full of goodness, a small slice is all it takes.  So, I’m going to share the recipe with you.  I hope you enjoy it as much as we do on Thanksgiving.  And, if you don’t want to make your own crust, feel free to use one from the frozen food section.

Crust (From Mary Cech’s Fall Pie Workshop at Central Market Houston; this is my go-to crust; dough can be made a day or two in advance.  It will need to warm on the counter a few minutes until it is pliable for rolling if made in advance.)

Yield: One 9-inch double crust pie dough

Ingredients

Instructions

Georgia Orcutt’s Thanksgiving Dried Fruit Pie

I realized recently that there may be a solution to my food-pusher tendencies. A lot of times, we turn into food-pushers at special occasions – birthdays, holidays, holiday parties, graduations, etc. When I attend these kinds of events, my stress level rises because I know there are going to be less than optimal choices there, usually a lot, that I’m going to be tempted to eat. Even though I mentally prepare and use the tricks I’ve talked about, it is still stressful.

I do not want my guests to stress about food choices at events I am responsible for. I can still indulge my love of cooking and baking, but offer better choices. For example, rather than making super indulgent chocolate cookies, I can make Ellie Krieger’s Triple Chocolate Cookies. They are a little over 100 calories per cookie which is half or more calories of normal cookies. And, you don’t miss those calories. To support this new way of thinking, I have started looking for more healthful options for recipes I would normally serve. There are lots of resources out there for finding such recipes. One of my favorites is Cooking Light (both the magazine and the website). I find when I do offer “better choices” I tell my guests which of the items are the “better” choices are. I can see them relax because they do not have to worry about the extra calories that may sabotage their health and weight control/weight loss efforts.

As you think about the next event you are planning, or taking a dish to, (remember, the holidays are fast approaching) look for better food options to serve your guests. Search the web for lower calorie, lower fat recipes. Be sure and try them out before serving them to guests, though. You can still have some indulgences, but for each indulgence try to have at least one indulgent but better choice. For example, I could have the Triple Chocolate Cookies, and some other cookies that are more indulgent calorie-wise. You, and I, can still show our guests we care by cooking for them and, even more, we care about their health because we are providing options to support their health and weight goals.

Have a great weekend!

To cook your Teff, bring 1 cup of water to a boil, add the 1/4 cup Teff, cover and simmer for 15 or so minutes – until it is thick and all of the water is absorbed. You will want to stir it occasionally as well. The alternative is to make a big batch and keep it in the fridge for a few days. To reheat, measure out your serving in a bowl (a larger one that gives it room to expand), add a little extra water, cover and cook in a microwave on high for 2 – 3 minutes.  Serve like you would oatmeal.  I used a little butter, brown sugar, and goat milk.

You can find Teff at stores like Whole Foods. I would also suspect that health food stores may carry it. Or, you can order it online. Bob’s Red Mill has both the grain and Teff flour you can use for baking. We haven’t tried baking with it yet, but it is on the list to try.

• Get a roasted chicken from the grocery store, some pre-packaged greens, some blueberries, maybe some strawberries if they are in season, some pecans, and some low cal balsamic vinegar dressing.  Pull the chicken off the bones, wash and throw the greens, berries, and pecans in a bowl.  Put some chicken on top (keep the rest in the fridge for later).  Drizzle dressing over the top.  Dinner is served!
• The Watermelon Salad I talked about a few weeks ago has been great to have over the summer.  Quick and cool.  No cooking involved.
• I do this one more by feel as far as the mayonnaise and yogurt. Get some cooked chicken, either the roasted chicken from the grocery store or out of the freezer.  Chop it up and put it in a bowl.  Add about 1 tablespoon low cal mayonnaise, 2 – 4 tablespoons of low fat/no fat plain yogurt (enough to bind everything together), a few red grapes sliced in half, some toasted almond slices, 1/2 to 1 teaspoon curry powder, and 1 to 2 tablespoons (to taste really) of Major Grey’s Mango Chutney (found in the Indian section of the grocery).  Mix well. This makes a great curry chicken salad that you can serve on top of greens or in a pita.  I’ve been known to eat it straight out of the container in a pinch.  It will keep for three to four days in the fridge in an airtight container.

Pick a few of your own quick meals and have them in mind for your own “go to” dinners.  This can make for a better choice than ordering a pizza when you can’t think of anything else when someone asks “what’s for dinner?”

For example, we have Bill who is training for an Ironman triathlon.  He needs 5,000 calories a day.  His wife Sue is maintaining her weight and needs about 1,800 calories a day.  Bill offers to make dinner one night.  He makes pasta with meat sauce, a salad, and a side of steamed broccoli.  All is good – right?  Right.  Until, Bill portions out the servings.  Not thinking that his wife does not need the same number of calories he needs, he puts equal servings on both plates.  This happens a few nights a week for a few weeks.  Sue notices her clothes are getting a little tight.  Sue steps on the scale.  Sue is not happy with what she sees and starts to figure out what is going on.

Unfortunately, this is a common occurrence.  When I work with athletes on meal plan, I warn them (if they do not live alone) “Your spouse/significant other CANNOT eat the same amount as you.”  Both the athlete and other person have to be very cognizant of what and how much they are eating.

Another food issue among couples is what to eat.  If you and your partner do not like the same foods all the time, it is OK to make two lunches or two dinners.  Each person is responsible for their own food.  John, my husband, and I do this frequently.  That way, we still eat dinner together and are both happy with what we are eating.  But, your partner does not know how to cook?  Why not take a cooking class or two together?

John is starting to ramp up his training for his Ironman.  He needs more food than I do.  Whenever food goes on a plate or in a bowl we either serve ourselves or confirm with the other how much he/she wants.  This keeps us both happy and our waistlines where we want them.  We talk about food a lot, baby. . . . .

I took a class on “Saving Summer” at Williams-Sonoma last Saturday. One thing the instructor said that stuck with me is that “cooking should be fun.”  She is so right!  And, to make cooking more fun, it helps to have the right tools.  Yes, you do not need a tool for every job, and a lot of tools can multi-task.   But, occasionally treating yourself to a new cooking tool can give some incentive to get in the kitchen.  That cooking tool could be a class, or an actual piece of equipment.  One of the tasks I do not like, and am not good at, is hulling strawberries and tomatoes.

During the class, the instructor used this Strawberry Huller to hull the tomatoes.

The people around me kept saying, “I just do that with a pairing knife.”  And, yes, I know you can do it with a pairing knife.  I’m just not comfortable doing it with a pairing knife (I have visions of the knife slipping and hitting my thumb).  I decided that if that cute little tool would help me in the kitchen (and save more of the fruit), then that would be a good addition to my kitchen.  And, when I made grilled tomatoes last night, I got a little excited to use the new huller for the first time.  It worked like a charm!

If you are not comfortable in the kitchen, pick a couple of things you can do to help.  It could be taking some beginner cooking classes, or buying some beginner cooking books.  Or, one of the most helpful books I have in my kitchen is The Well Tooled Kitchen. If I don’t know what that tool is called for in a recipe, I can look in that book and find it.

Cooking is a way to take care of yourself and those around you.  It allows you to control what goes into a dish, and to modify recipes to suit your tastes.  Cooking is an art form – a way to express yourself.  But, it is an art form accessible to everyone – including you.

One of the other things I like about the Poblano recipe is that it is vegetarian, but you can make so many modifications with it.  Honestly, John and I kept saying, “Hey, you could . . . ” and suggesting variations for it.  Here are a few we thought of:
- Using different salsas.  For example, using a smoky one would change the flavor of the filling.
- We used refried black beans instead of pinto.
- You could cook and add some ground turkey or beef.
- Change the type of cheese.
- I used fresh peppers, but they have different dried peppers in the store.  Each would give it a different flavor.

This recipe is also fabulous for Meatless Mondays!

I hope you try and enjoy this recipe.  If you have favorite recipes you’d be willing to share, I’d enjoy receiving them.

Realistically, by rushing what was I saving 5 or 10 minutes? What was it costing me? My mental health and all of the physiological things driven by stress. Was 5 to 10 minutes worth that cost? Not to me.

To make meals a stress-free zone, here is what I have started doing:

• When I’m preparing a meal at home, I try to make it as visually appealing as possible. Remember, we eat first with our eyes.
• Clear everything else off of the table except my beverage, utensils, napkin, and plate.
• When I sit down, take a deep breath, pause, and clear my mind of everything else going on around me and my day. Let all of that go and relax. I visualize all of that stress running off me and onto the floor, then it just evaporates away.
• I look at my plate and enjoy how the food looks.
• Take a bite, set my for down, chew and enjoy the textures and flavors.
• Continue eating. Take a drink between bites and always set my fork down between bites. If you are forking up that next bite, you are thinking about the bite that is coming, not the one you are eating.
• Every few bites, stop and ask “am I satisfied or still hungry?” This helps me listen to my body’s signals and helps keep me from over-eating.

Next time you sit down to a meal, think about making it a stress-free zone. Focus on your food and the act of enjoying it. Then, you can get back to all those other things that need your attention.

I believe that just about everything can be included in a meal plan – it just has to be in moderation. And, that does include chocolate. Remember those brownies with a twist? That was one way to do it. One of my clients tried a recipe out of Ellie Krieger’s new cookbook So Easy and said it was amazing. She made it for an office party and also for a family gathering. Everyone raved about them she said. Of course, I had to try it, too. The recipe is for cherry-almond-chocolate clusters and is included below. These make a good snack or dessert (as long as you stick to just one). They have 150 calories, 4 grams of protein, and 2 grams of fiber. They are higher in fat (10 grams) but again as an occasional part of your eating plan they are fine to include.

So, enjoy starting 2010 off on the right foot – with a little chocolate!

Cherry-Almond-Chocolate Clusters

Ingredients:

• 1 cup whole roasted almonds, coarsely chopped (can use another nut if you like)
• 1/2 cup dried cherries, coarsely chopped (can use another dried fruit or mix if you like)
• 6 oz dark or bittersweet chocolate (60% to 70% cocoa solids), finely chopped

Instructions:

1. In a medium bowl, toss together the almonds and cherries. Line a baking sheet with waxed or parchment paper.
2. Melt half the chocolate in the top of a double boiler over 1 inch of barely simmering water, over the lowest possible heat, stirring frequently. Remove the pan from the heat and stir in the rest of the chocolate. Remove the top pan with the chocolate in it, gently wipe the bottom, and set it aside for a moment. Replace the simmering water in the bottom pan with warm tap water. Put the pan of melted chocolate on top of the warm water. This will keep the chocolate at the right temperature while you make the clusters.
3. Stir the fruit/nut mixture into the chocolate. Spoon out heaping tablespoon-sized clusters of the chocolate mixture onto the baking sheet about 1 inch apart. Put them in the refrigerator to set for 15 minutes. Store and serve at room temperature.
4. Enjoy!

Holiday mornings can be crazy busy with extra people in the house, extra cooking, and extra stress. Breakfast can often set the tone for the rest of the day. I like to have a breakfast ready to go that I can prepare the night before and stick in the oven that morning. No muss, no fuss, no worries about “what’s for breakfast?” I have a new one to add to my list from Ellie Krieger’s new So Easy cookbook – Blueberry-almond french toast bake. One word – YUM! Ok, I haven’t made it yet, but the picture is beautiful and it sounds soooo goood!

I hope you give it a try over the holiday weekend. And, remember to give thanks for all that surrounds you – including all the craziness.

Blueberry-Almond French Toast Bake
by: Ellie Krieger, So Easy

Yield: 8 servings (1 serving = 1 4×3 inch piece)

Ingredients:

• Cooking spray
• 1 whole-wheat baguette (about 18-inches long, 8 ounces), cut into 1-inch cubes (you can use a white one if you can’t find whole-wheat)
• 2 cups low-fat (1%) milk
• 8 large eggs
• 8 large egg whites
• 1/4 cup pure maple syrup
• 1 teaspoon vanilla extract
• 1/2 teaspoon ground cinnamon
• 2 cups fresh blueberries (I’ll probably use frozen)
• 1/3 cup sliced almonds
• 2 tablespoons dark brown sugar

Instructions

1. Spray a 9×13 inch baking pan with cooking spray.
2. Arrange the bread in a single layer in the baking pan.
3. Whisk together the milk, eggs, egg whites, maple syrup, vanilla, and cinnamon.
4. Pour the egg mixture over the bread in the pan, spreading it around so the liquid saturates the bread.
5. Scatter the blueberries evenly on top.
6. Sprinkle with the almonds and brown sugar.
7. Cover and refrigerate for at least 8 hours or overnight.
8. Preheat the oven to 350 degrees F.
9. Uncover and bake for 50 to 60 minutes.
10. Serve hot.

Calories: 270; Total Fat: 8 g; Protein 16 g; Carbohydrates 35 g; Fiber 3 g

Thanksgiving is when I make the time to indulge in making pies.  I have a book, aptly named, Pie by Ken Haedrich.  It has 300 pie recipes.  I spend days going through the book deciding which pies to make this year.  However, one pie is such a hit that the group we celebrate Thanksgiving with each year demands that it arrive with us.  This pie is Georgia Orcutt’s Thanksgiving Dried Fruit Pie (on page 307 of the Pie book).  When I saw the recipe, I thought it sounded interesting.  I decided to make it as a backup for the other pies.  However, when we ate the pie everyone agreed it is AMAZING!  Even better, it is easy as, um, pie to make.  The recipe says 12 to 14 servings.  This seems impossible out of a regular 9 1/2 inch pie, but it is true.  The pie is so full of goodness, a small slice is all it takes.  So, I’m going to share the recipe with you.  I hope you enjoy it as much as we do on Thanksgiving.  And, if you don’t want to make your own crust, feel free to use one from the frozen food section.

Crust

(From Mary Cech’s Fall Pie Workshop at Central Market Houston; this is my go-to crust; dough can be made a day or two in advance.  It will need to warm on the counter a few minutes until it is pliable for rolling if made in advance.)

Yield: One 9-inch double crust pie dough

Ingredients

• 3 1/3 cups All Purpose flour
• 1 1/2 tsp salt
• 1 1/2 cups unsalted butter – very cold
• 3/4 to 1 cup ice water

Instructions

1. Combine flour and salt in a large bowl.
2. Cut butter into 1/2 walnut sized pieces and add to flour.  With your hands, work butter into flour until butter is in pea sized pieces.  (This involves rubbing the butter and flour across your fingers with your thumbs – kind of like you are snapping your fingers but using all of your fingers.)
3. Add water and toss dough until it sticks together, be careful not to break butter into small pieces while tossing in the water.  (The butter pieces are what make the crust flaky.)
4. Turn onto table, knead slightly.
5. Divide into two portions with one being slightly larger for the bottom crust.  Shape each portion into a disk and wrap in plastic wrap. Refrigerate for 15 minutes or until needed.

Georgia Orcutt’s Thanksgiving Dried Fruit Pie

Yield: 12 to 14 servings

Ingredients

• 1 pie crust (above)
• 2 cups pitted prunes, coarsely chopped
• 2 cups dried apricots, coarsely chopped
• 1 cup dried Bing cherries
• 1/2 cup coarsely chopped dried apple rings
• 1 1/2 cups apple cider (be sure to use apple cider, not apple juice)
• 1 cup chopped walnuts
• 1/3 cup sugar
• 1 tablespoon fresh lemon juice
• 2 to 3 tablespoons cold unsalted butter, cut into small pieces

Notes:

• I often just grab a bunch of dried fruit at the store – whatever is available.  Georgia says to keep the total to about 5 1/2 cups.
• I may also use 1 to 1 1/4 cup apple cider and 1/4 to 1/2 cup brandy rather than all cider.
• From my pie class, I learned to use a glass pie pan and to cook the pie until the crust on the bottom is golden.  This is normally a lot longer than the recipe says.  But, the pies come out with a wonderful bottom crust.

Instructions

1. Prepare the crust and refrigerate until firm enough to roll.
2. On a sheet of lightly floured wax paper, roll the larger portion of pastry into a 13-inch circle with a floured rolling pin.  Invert the pastry over a 9 1/2 inch deep dish pie pan, center, and peel off the paper.  Gently tuck the pastry into the pan, without stretching it, and let the overhang drape over the edge.  Place in the refrigerator for 15 minutes.
3. Combine the fruit in a large nonreactive saucepan and add the cider (or cider and brandy).  Cover the pan, place over medium heat, and cook, stirring often, until the liquid is absorbed into the fruit, about 10 minutes.  Remove from the heat and scrape the mixture into a shallow bowl to cool.  When the mixture is nearly cooled, preheat the oven to 375.
4. Stir the walnuts, sugar, and lemon juice into the fruit.
5. On another sheet of floured waxed paper, roll the other half of the pastry into an 11-inch circle.
6. Scrape the filling into the chilled pie shell and dot with the butter.
7. Lightly moisten the rim of the pie shell with water. Invert the top pastry over the filling, center and peel off the paper.  Press the top and bottom pastries together along the dampened edge.  Using a pair of scissors, cut the pastry, leaving an even 1/2-inch overhang all around.  Sculpt the edge into an upstanding ridge.  Poke several steam vents in the top of the pie with a fork or paring knife.
8. Place on the center oven rack and bake until the top (and bottom) are a rich golden brown, 40 to 45 minutes, rotating the pie 180 degrees halfway through the baking, so that the part that faced the back of the oven now faces forward (in my experience, it can take a lot longer for the bottom of the pie to be done – see note above.  I just keep rotating the pie every 20 – 30 minutes to make sure it browns evenly).
9. Transfer the pie to a wire rack and let cool to room temperature before serving.

I know this is a nutrition blog, but I haven’t run the nutrition information on this recipe and, honestly, don’t want to.  I make, share, and enjoy this pie once a year.  For a once a year indulgence, I don’t need to know the nutrition information.

I hope you enjoy the pie!  If you make it, let me know how you like it.

T-Fal ActiFry
I had the pleasure of meeting Ellie Krieger Saturday night, and she began raving about this product. I wish it didn’t have “fry” in the name because it really is not a fryer. It is kind of like a crockpot but it has a paddle in it that stirs the food. Now, I know I said it wasn’t a fryer, but you can make yummy french fries in it. And, for two pounds of potatoes, you only need ONE TABLESPOON of oil. You can also make stir-frys, dips and lots of other dishes in it with minimal use of oils. The other thing that makes me excited about this product is that you can put the food in it, set it and go! Come back in a little while and you have dinner! T-Fal was just announcing the product at the conference. They are launching it at Macy’s soon. It should retail for $299.

Fruit Crisps
Another product I saw last year and liked, and saw again this year are Fruit Crisps by Brothers-All-Natural. It is 100% all natural freeze dried fruit. That’s it. Seriously. For the Asian pear, the ingredients read: 100% Freeze Dried Asian Pear. No additives. No flavorings. Just the fruit. I tried the pear and Fuji apple. YUM! Now, these are not super filling, but you can use them to tame that sweet tooth or to use as a snack for the kids. I bet they would be good for camping and back-packing, too.They should be available at Whole Foods, Costco, Walmart, and lots of other places. Or, you can order the crisps off their web site.

As I go back through my notes, I’ll post other products. If you try any of these, let me know.

Pizza starts with the dough, and making pizza dough is a snap.  I’ll make a single or double batch, divide it into portions and freeze each portion.  When I’m ready to make pizza, I’ll pull one from the freezer and put it on the counter to thaw.  It is ready to go in under 30 minutes.  And, if you have little ones, they can help make the dough!  Nothing like getting the kids involved in the kitchen.  Chef Kathleen has a great recipe from her Cooking Thin cookbook that I love.  I’ve included it below.

Another reason to make your own is that everyone can make their pizza the way they want – thick crust, thin crust, and add any ingredients.  All it takes is some tomato sauce with some herbs and spices mixed in, or some pesto, and what ever toppings you have around.  If you like pepperoni, try some turkey pepperoni for a savings of about 75 calories and about 8 grams of fat per serving.  You can put just about anything on your pizza – veggies, ham, even pineapple.  Your imagination is the only limit when making pizza.  Again, you can involve the kids by letting them pick the toppings for their own pizza.

And, did you know you can grill pizza?  Grilling gives the crust a smoky flavor and makes it extra crispy.  To grill a pizza, roll out the dough and put it on the grill until one side is set.  Flip it over and add the toppings.  It is done with the other side (the side now facing the flames) is set and crispy.

The pizza alternatives are endless and pizza is easy peasy!  Now, here’s Chef Kathleen’s Easy Pizza Dough recipe.

Yield: Two 12-inch thick-crusted pizzas or four 10-inch thin-crusted pizzas; 6 to 8 servings

Ingredients

• 3 ½ cups unbleached flour
• 2 packages active dry yeast1 tsp coarse-grained salt
• ½ tsp sugar
• 1 ½ cups lukewarm water
• ½ tsp olive oil
• Cornmeal for dusting pizza peel or cookie sheet

Preparation

1. Place flour, yeast, salt and sugar in a mixer fitted with a dough hook.  While mixer is running, gradually add water; knead on low speed until dough is firm and smooth, about 10 minutes.  Turn mixer off.  Pour oil down the side of bowl.  Turn mixer on low once more for 15 seconds to coat inside of bowl and all surfaces of dough with the oil.
2. Alternative using food processor fitted with metal blade: Place flour, yeast, salt and sugar in bowl of a food processor and pulse to blend.  Pour water through feed tube with machine running.  Process until dough forms a ball.  Place in oiled bowl.
3. Alternative by hand: In a large bowl, whisk together flour, yeast, salt and sugar.  Stir in water until dough begins to form.  Knead dough on a floured surface until smooth, about 10 minutes.  Place in oiled bowl.
4. Cover bowl with plastic wrap.  Let dough rise in a warm spot until doubled in bulk, about 2 hours.
5. Preheat oven to highest setting (500o or 550o F).  If using a pizza stone, place stone in oven on bottom rack and heat oven 1 hour.
6. Punch dough down and cut in half or fourths.  On a generously floured work surface, place one piece of dough.
7. By hand, stretch dough into a circle.  For think pizza, roll dough into a large circle with a floured rolling pin until very thin.  Don’t worry if your circle isn’t perfect, and if you get a hole, just pinch edges back together.  To prevent dough from sticking to counter, turn dough over; add flour to dough, counter and rolling pin as needed.
8. Sprinkle a pizza peel or rimless cookie sheet generously with cornmeal.  Transfer dough to pizza peel or cookie sheet.  Add toppings.  Slide dough onto pizza stone or place cookie sheet with pizza on bottom rack.
9. Bake 10 – 12 minutes or until golden brown.  Remove pizza from oven, using pizza peel if you used a pizza stone and serve immediately.

Nutrition Information for ¼ of the recipe: Calories 445; Carbohydrates 89 g, Protein 16 g, Fat 2 g

Note:

Dough can be placed in freezer bag, or wrapped tightly in saran wrap and frozen.  When ready to use, place on counter to thaw.

One morning this week, I had a huge spinach salad with chicken, radishes, three colors of bell peppers, cucumbers, and all sorts of other stuff.  I used a Dijon vinaigrette on the side for a dressing.  I must say, it was quite good and it held me until lunch – which is unusual (I usually need a snack mid-morning).

There are a couple of nice things about having a salad for breakfast.  First, you can throw just about anything in it – veggies, beans, dried or fresh fruit, nuts, etc.  Second, endless variety – you can use different greens, different dressings, different toppings to always have something different.  Third, you can fix it the night before so it is ready for you in the morning – it can be a good grab-n-go breakfast (although I wouldn’t recommend eating it while driving).

Am I going to have salad for breakfast every day?  Probably not.  But, I can see having a breakfast salad a couple of times a week.

Give it a try and let me know what you think!

I started thinking about this today when I heard a story about a study that talked about how the rise in overweight and obesity may be linked not to the size of our meals, but to the between meals snacking.  Back in the 50′s there were three meals a day without snacks.  Now, we tend to have meals and snacks.  It makes sense that adding additional calories with snacks could lead to weight gain (in addition to the size of the meals getting larger).

If you are someone who eats more than three meals a day, remember that those snacks count towards you total daily calorie bank account just like a meal.  In fact, you can think of your snack as a meal or a mini-meal.  The best meals (and snacks/mini-meals) have a mix of protein, fat, and carbohydrates.  Having all three (like a piece of fruit with some yogurt)  helps you stay fuller and sated longer than eating a candy bar.

Next time you reach for a snack, ask yourself is that snack an appropriate mini-meal or meal.  If not, are you really hungry and need the snack or are you just grabbing the M&Ms because they are on the desk?  If you are a snacker who is working on maintaining or losing weight, remember to think about that snack when you have your meals and determine if you need to adjust the size of your meal.

Now. . . where’s that apple and string cheese?

Here’s the Banana Muffin recipe:

Ingredients

• 1 1/2 cups white whole wheat flour
• 1 1/2 tsp baking powder
• 1/4 tsp baking soda
• 1/4 cup egg whites
• 1 cup mashed bananas
• 1/2 cup sugar
• 1/4 cup Splenda
• 3 tablespoons vegetable oil
• 2/3 cup skim milk
• 1 lemon, grated peel

Instructions

1. Preheat oven to 400 degrees. Spray muffin tins with non-stick cooking spray.
2. In large bowl, stir together flour, baking powder and baking soda.
3. In a medium bowl, beat egg whites slightly and stir in bananas, sugar, Splenda, oil and lemon peel. Add to flour mixture stirring just until combined. Fill muffin cups 2/3 full.
4. Bake for about 18 minutes, or until tops are lightly browned. Allow to cool for 5 minutes and then turn out of pans. Serve warm or refrigerate/freeze for later use.

Servings: Serves 12
Calories: 130; Fat: 3.7 g; Sodium: 87; Carbohydrates: 22.8 g; Fiber 2.2 g; Sugar: 9.9g; Protein 2.9 g

Thanks to the gang at Food and Health Communications for the yummy recipe!

This past week, I received a recipe for Fudgy Black Bean Brownies.  Yes, you read that right – Black Bean Brownies.  I made them earlier this week and hid the recipe from my in house taste tester (John my hubby).  After they came out of the oven and cooled a bit, I cut them up and gave him one.  He was not able to identify the “secret ingredient.”  And, yes – they are GOOD!  This recipe has demonstrated again that some unconventional, and healthy, foods can be substituted into recipe with good results.  The one modification I made was to use dark chocolate chunks rather than chocolate chips.

Give it a try, and let me know what you think!

My thanks go out to Renata Mangrum, MPH, RD, CLT for sending this recipe along.

Fudgy Black Bean Brownies
Makes 16 Servings

Ingredients:

• One 15 ½-ounce can black beans, drained and rinsed very well
• 3 large eggs
• 3 tablespoons canola oil
• 3/4 cup granulated sugar
• 1/3 cup cocoa powder
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking powder
• Pinch salt
• 1/2 cup mini chocolate chips, divided

Instructions

1. Preheat the oven to 350°F. Spray an 8 X 8-inch baking pan with nonstick cooking spray and set aside.
2. Place the black beans in the bowl of a food processor; process until smooth and creamy.  Add the eggs, oil, sugar, cocoa powder, vanilla extract, baking powder, and salt and process until smooth.  Add ¼ cup of the chips and pulse a few times until the chips are broken up a bit.
3. Pour the batter into the prepared baking dish and sprinkle the top with the remaining ¼ cup chocolate chips.
4. Bake 30 to 35 minutes, or until the edges start to pull away from the sides and a toothpick inserted in the center comes out clean. Cool in the pan before slicing.

Nutrition Information per Serving: 120 calories, 5g fat (1.5g saturated, 0.3g omega-3), 95mg sodium, 18g carbohydrate, 2g fiber, 3g protein

Notes:

• A recent University of Tennessee study found that draining and rinsing canned beans washes away 41% of the sodium.  A good thing to do whenever you use canned beans.
• If you like nuts, you could add half a cup of walnuts or pecans, chopped.

Here are some thoughts for customizing the Bread Pudding Omit the raisins and add one of the following:

• A chopped up an apple or two or some chunky applesauce
• Mashed up bananas and walnuts
• Chocolate chips
• Other dried fruit such as cranberries, blueberries

Or, in addition to the raisins (or other customization) add some chopped nuts – walnuts, pecans, etc.  Nuts will add some healthy fats as well as add some crunch.
Some of the same customizations can be made for the Breakfast Cookie Rather than raisins you can add another dried fruit and add chopped nuts.  You could also substitute chocolate chips for the raisins.  Another customization could be to add some PB2 (a powdered peanut butter which is good for cooking and smoothies) along with some chocolate chips instead of the raisins (I’d also leave out the cinnamon) to have a peanut butter-chocolate chip breakfast cookie.  You may need to add a little water or extra apple sauce to make up for the dryness of the PB2.

Another friend found a way to speed up the breakfast cookie preparation even more.  She puts all the dry ingredients in plastic baggies during the weekend.  Then, when she is ready to make her cookie, she puts the applesauce in the baggie and squishes it until it is mixed.  Then, she cuts out a corner of the baggie and squeezes the mix onto the parchment paper and bakes it.  Done with no dishes!  How cool is that?

Get inspired.  Think about what flavors you like and play around with the recipes.  You may need to make a few adjustments (like adding a little more of a wet ingredient to make up for adding more of a dry ingredient such as the PB2).  Some modifications will work, some may not.  But, it is fun to try!

Let me know how you customize your Bread Pudding and Breakfast Cookie!

Breakfast really is the most important meal of the day.  It gives your body the fuel it needs to make it until lunch.  Research has shown time and again that eating breakfast helps with weight maintenance and weight loss.  In fact, research is starting to turn our daily meals around with the idea that breakfast should be the largest meal of the day – not dinner.

Breakfast also seems to be a meal that people fall into a rut with – always having the same thing.  Why not spice it up a bit?  Like with bread pudding!  I hear you – “Bread pudding for breakfast?   She’s got to be kidding!  That’s dessert!”  Well, yes it is dessert, but you can use the idea of bread pudding to make an amazing breakfast that freezes well and is grab and go.   You can make a couple of batches in muffin tins, put one or two to a freezer bag and freeze them.  Then grab a bag as  you head out and they’ll be thawed by the time you get to work.  Or, pop into the oven for a few minutes and you’ve got a tasty, filling breakfast.  They also go great in combination with a low-fat yogurt.  I wish I could take credit for this recipe, but it came out of the Canyon Ranch Cooking cookbook.  Here’s the recipe:

Ingredients:

• 1 ½ cups non-fat milk
• 2 tbsp corn oil margarine, melted
• 4 egg whites
• ¼ cup sugar
• 1 tbsp ground cinnamon
• 1 tbsp vanilla extract
• 12 slices whole-wheat bread, diced into ½ inch cubes
• 2/3 cup dark raisins

Instructions:

1. Preheat the oven to 350oF.
2. Lightly spray a 9×12-inch baking dish with non-stick cooking spray. (Can also be made into 12 sprayed muffin tins or custard cups.  Shorten cooking time by about 5 minutes.)
3. Combine all ingredients, except the bread and raisins, in a large bowl and mix well.  Stir in the bread and raisins and allow to soak for 5 minutes.
4. Spoon the mixture into the prepared dish and bake in the preheated oven for 30 to 35 minutes, or until firm and nicely browned.  Cool on a wire rack for at least 10 minutes before cutting into squares 3×4 inches in size.

Yield: 12 servings.

Calories: 143; Fat 3g; Sodium 195g; Carbohydrates: 25g; Protein 4g

Remember – make breakfast a part of you day!  Enjoy!

“Fresh” fruits and vegetables you get in the grocery stores are actually picked when they are still unripe and ripen on their way to the store (unless you are shopping at a co-op or farmer’s market).  Canned and frozen fruits and vegetables are picked at the peak of ripeness and processed.  So, canned and frozen fruits and vegetables can be as good for you as fresh . . .with a couple of caveats.

First, canned vegetables tend to have a lot of salt.  Read the label to find one that is lower in sodium.  You can also eliminate some of the sodium by rinsing the vegetables in a colander before cooking or eating.

Second, check that canned fruits are canned in juice – not syrup.  Yeah, the syrup is sweeter, but it adds calories.  If you are going to eat fruit, eat the fruit not the syrup.

Third, you have to watch the sauces in many frozen vegetables.  Many manufacturers will add butter and/or cheese sauces to their veggies.  Again, read the labels and look for increased fat and read the descriptions.

Two things I love with frozen vegetables is that I don’t have to worry about them spoiling as fast as fresh (OK – I can’t keep them forever, although I keep trying).  And, I can have steamed veggies in a couple of minutes in the microwave.  Just put them in a bowl with one or two tablespoons of water, cover leaving a vent, and microwave for two to four minutes – or until done.  YUM!

Although it isn’t spring yet, you can still enjoy fruits and vegetables.  Just head for the freezer and the canned aisles of your local grocery store.

By the way, if you want to know how long you can keep frozen foods, check here.

Sometimes, only a baked chocolate product will satisfy that hunger.  When that happens, I make a batch of Hungry Girl’s Death by Chocolate Cupcakes.  These are a snap to make and have just 108 calories per cupcake which is about half of a regular cupcake.  Here’s the recipe:

Ingredients:
2 cups moist-style chocolate cake mix (half of an 18.25-oz. box)
Two 25-calorie packets diet hot cocoa mix
1/2 cup fat-free liquid egg substitute (like Egg Beaters Original)
2 tbsp. semi-sweet mini chocolate chips
1 tsp. Splenda No Calorie Sweetener (granulated)
1/8 tsp. salt

Directions:
Place chocolate chips and the contents of both cocoa packets in a tall glass. Add 12 ounces of boiling water, and stir until chips and cocoa mix have dissolved. (I find my stick blender does a quick job of this.) Place glass in the freezer to chill for 25 minutes. Preheat oven to 350 degrees. Once cocoa has chilled, give it a stir, and mix with all other ingredients in a mixing bowl. Whip batter with a whisk or fork for 2 minutes. Spray a 12-cup muffin pan with nonstick spray, or line it with baking cups. Evenly spoon batter (which will be thin, but don’t worry, your cupcakes will puff up!) into the pan. Place pan in the oven, and bake for 15 minutes. Cupcakes will look shiny when done. MAKES 12 SERVINGS

Serving Size: 1 cupcake
Calories: 108
Fat: 2.5g
Sodium: 239mg
Carbs: 19g
Fiber: 1g
Sugars: 12g
Protein: 2g

The trick is to know when you can and can not make a swap.  Sometimes only one thing will satisfy that craving.  Other times you can save some calories and still be satisfied.

Do you have some favorite swaps?  I’d love to hear about them.

http://www.nytimes.com/2009/01/21/dining/21tele.html?_r=1&ref=style

• Food should only be in the “temperature danger zone” for 2 hours total.  The “temperature danger zone” is between 40 and 140 degrees Fahrenheit.  Remember, this is 2 hours total.  If you prepare that chicken and have it out for preparation for 15 minutes, then have it on the table for 30 minutes, then the counter to pack and store for 15 minutes, it has already been out for 60 minutes.  That leaves 60 minutes it can be out in the “danger zone.”  This is especially important for restaurant take home meals.  Think about how long it sat on the table and was out being transported before deciding to have it later.
• When cooking meats, use an instant-read food thermometer.  You can find them at most cooking and home stores (Linens ‘N Things, Target, etc.).  Check the temperature of the meat while cooking.  Here are the temperatures to look for (all in degrees Fahrenheit):
  • Beef, steaks, roast, chops: 145
  • Pork: 160
  • Ground beef, veal, pork: 160
  • Poultry: 165
• Have a permanent marker handy in the kitchen.  It can be used to mark on the package the date an item was opened for those that have multiple servings and will be kept in the fridge.  You’ll never have to ask “How long has this been open?” or “Do you think this is still OK?” again.  Also good to mark the date on freezer bags of when items are frozen/purchased so you know when to throw them out if they aren’t eaten.
• A microwave doesn’t necessarily kill bacteria.  Those nasty bugs can hide in cold spots.  When microwave cooking or re-heating, be sure that the food gets hot all the way through.  Stop and stir part of the way through.  And, use that food thermometer just to be sure.  The foods should reach a temperature of 165 degrees Fahrenheit.
• Sanitize surfaces after handling raw meat (especially poultry).  One of the quickest ways to do this is have a spray bottle of sanitizing solution handy.  For non-porous surfaces like cutting boards the solution is 1 tablespoon unscented chlorine bleach in 1 gallon of warm (not hot) water.  You can make up a gallon and refill the spray bottle when it runs low.  After washing the cutting board, knives, etc. spray on the solution and allow to air dry.  You can also spray your countertops and sink.
  

Small changes in how food is handled in the kitchen can help you and those you cook for avoid dreaded “food-borne illnesses.”  For more information on food safety, check out this link.