Thursday, September 20, 2012

Raw, Fresh and the Peak of Nutritious

If you want more bang for your buck, switch your thinking when it comes to peak nutrition.
Find the best places to shop for produce. Plan once a week shopping.

Center your meals around the raw herbs and vegetables instead of the meat.

Meal Planning Guide:

  • Spinach salad with almonds and carrots
  • Sliced sweet bell peppers of varying colors
  • Diced tomatoes, chopped chives and fresh parsley. Sprinkle with fresh, squeezed lemon
  • Avocado slices, chopped tomatoes, fresh cilantro sprinkled with fresh lime
  • Sliced peaches and mango with a wedge of lettuce
  • Blanched sugar snap peas and walnuts
  • Grilled Chinese cucumber, sprinkled with EV olive oil and Italian blend seasoning
Scan the market for new things to try. 

Tuesday, September 4, 2012

How do I view food?

How do you view food intake within your Christ-centered life?

Do you blame food (Good Food, Bad Food Theory) for your medical condition? Do you view certain foods as an instrument of evil (seriously, many of us do this).


Is food intake a part of your over-all, healthy lifestyle? Do you view food as a series of choices?

  •  I can choose not to eat certain foods and I can choose what I want to include in my diet?
  •  I can demand that food companies provide honest knowledge of their food ingredients, processing and packaging. But, I will not allow this to create negative stress in my life.
  • I can learn what foods make me feel good and what foods make me feel bloated and yucky (very fitting word, if you ask me).

Take charge of your choices. Start with daily dialogue with God.

Wednesday, May 30, 2012

Make June a month of new habits

In the spirit of sun and beach....make June a month of healthy habits.

  • Reduce clutter
  • Take a walk more often
  • better:

  1. Instead of soda pop, try iced tea or water with lemon.
  2. Fill the plate with more fresh vegetables and fruits and less breads and mayo-type salads.
  3. Try something new. Instead of racing through the grocery store and picking-up what you would normally buy, take your time to explore sections of the store that you're not use to going to.
  4. Don't skip the burgers, enhance them: Italian burgers: onion, fresh basil leaves and parmesan. 
                                                                    Mexican burgers: avocado, fresh cilantro and mild peppers.

Get creative. Come-up with your own tasty, low cal beverages using seltzer water and citrus. Think outside the box.

Saturday, May 5, 2012

May is National Salad Month

Consider growing your own salad bowl. Or, shop the markets. Here's some great information to get you started:

Friday, April 6, 2012

Venison and small game recipe ideas

Get creative with venison! Especially if you have family members who don't like "gamey" tasting food.

Mix ground venison with ground turkey to modify the taste.

  • Hamburgers
  • Meatballs
  • Chili
Soak venison steaks in a solution of olive oil, vinegar and crushed garlic cloves.

  • mix ground venison with ground ham, egg, bread crumbs and mustard
  • mix venison with ground beef, egg, bread crumbs, chili sauce and garlic powder. Then top with a mix of crushed tomatoes, ketchup and Italian seasoning
  • Small venison meatballs or Steak bits blended with beef or chicken broth, lentils, carrots, celery, onion, tomatoes, parsley and oregano
Greek Flair
  • Mix plain, low fat yogurt with crushed garlic or cucumber. Serve with venison strips, fresh tomato and onion and bread, such as: pita, Arabic or Gyro bread. 

Please feel free to post your favorite venison cooking ideas.

Tuesday, March 13, 2012

Cranberry, Mango, Orange Smoothie

Use Left Over Cranberry Sauce in a Nutrient Rich Smoothie

  • mango, 1, skinned and cut-up
  • cranberry sauce, 1/2 cup
  • orange juice, 1/2 cup
  • low fat or Greek, plain yogurt, 1/2 cup
  • cinnamon, 1 tsp


  1. Blend
    Add all of the ingredients to a blender and blend until smooth. Pour into beverage glasses and share with a friend. This recipe contains vitamins A and C, protein and calcium.

Tips / Notes

You can add more or less of an ingredient according to your own personal taste. Add a few rinsed mint leaves for a variation to this recipe.

Tuesday, March 6, 2012

Banana Extract Ideas for Use

So, you've just Spring cleaned your pantry and you say to yourself: What do I do with this bottle of banana extract?
Follow the directions for mixing the ingredients when preparing a bread recipe with banana extract. Whisk the banana extract into the wet ingredients before adding them to the dry ingredients.
For a homemade pudding recipe calling for a 9 x 9 inch, baking dish, follow the recipe instructions and whisk 1/2 tsp. of banana extract into the saucepan near the end of the cooking time. If using an instant pudding mix, whisk-in a 1/8 tsp., of banana extract to the milk per 4 oz. box of pudding mix.
For a homemade pancake recipe that makes approximately 9 to 12 pancakes, add 1/4 tsp. of banana extract blended with 1/4 tsp. of vanilla extract to the batter mix and whisk until it's blended. Cook the banana pancake batter on a hot griddle until each pancake is puffy and dry before turning to cook on the other side.
Follow the directions for banana muffin batter that calls for a dozen muffins. Add 1/2 tsp., of banana extract to the wet ingredients before combining it with the dry ingredients. Stir the batter just until all of the ingredients are combined then pour the banana muffin batter into a muffin pan. Cook the muffins in a 350 degree Fahrenheit oven for approximately 15 to 20 minutes or until a toothpick inserted in the center of a muffin comes out clean.
Incorporate banana extract into a banana or chocolate banana cake recipe by adding 1/2 tsp., of banana extract to the wet ingredients before beating with an electric mixer. Add the wet ingredients to the blended dry ingredients and stir before pouring into a 13 x 9 x 2 inch, baking dish. Cook the banana cake at 350 degrees Fahrenheit for about 30 minutes until a toothpick or cake tester inserted in the middle of the cake comes out clean.
Things to ponder:
Imitation extracts contain water, alcohol, natural and artificial flavors and sometimes food coloring. Boost the nutritional content of banana bread recipes by using whole wheat flour and finely chopped vegetables such as zucchini, carrots or pineapple. To achieve a more powerful banana flavor, add banana extract to banana-based recipes.You can bake breads ahead of time and freeze them for later use.

Tuesday, February 28, 2012

Lamb and Lentils

Lentils are a low-glycemic index legume that are high in fiber, folate, thiamin, manganese and contain approximately 18 different amino acids, the building blocks of protein. Lamb contains all of the essential amino acids along with a significant amount of potassium and phosphorus. Combing lamb with lentils provides a healthful and tasty meal. Adding vegetables to lamb and lentils will increase the nutritional value especially fiber and vitamin A.

Read more:

Saturday, February 18, 2012


Many herbs are easy to grow and abundant at food stores. Herb gardening has been around for centuries...used for medicinal purposes, to flavor foods, and for their nutrient properties. We can harvest, rinse, dry and bottle, but what else can we do?
Mint is an herb that grows like crazy and often needs to be cut-back or grown in a container. Many people decide to grow a small amount in a pot on their window sill. Others prefer to pick up a few sprigs at their local Farmer's Market
Herbs grown for consumption should be grown in a place where animals do not have access. Always rinse your herbs well before storing or eating. There are many good reference books for herb gardening, one is: Encyclopedia of Herb Gardening, Consultant Editor Francis Hutchinson, ISBN 1 877019 94-1.
A few mint leaves can be a great addition to iced tea or a green salad. But, It's also good in Smoothies. 
Place the following ingredients in a blender and blend until smooth (serving size = 1):
Recipe 1: 4 oz. orange juice 
1 medium banana 
1/4 teaspoon cinnamon 
1 tsp. honey 
2 large or 4 medium mint leaves (rinsed)
Recipe 2: 
4 oz. cranberry juice 
1/2 fresh, peeled orange 
1/8 teaspoon crushed (powder form) cloves 
1/8 teaspoon cinnamon 
2 large or 4 medium mint leaves (rinsed)
Recipe 3: 
4 oz. pineapple juice 
1/4 teaspoon cinnamon 
half of an avocado (peeled and pitted) 
2 large or 4 medium mint leaves
Certainly you can experiment and have fun with different ways to incorporate herbs into your smoothies.

Saturday, February 4, 2012

Ideas for Lent:
Fish from clean waters contain healthy omega-3 fatty acids, potassium, phosphorus, calcium and essential amino acids. The American Heart Association recommends eating at least two servings of fish per week. Tomatoes provide fiber, vitamins A and C, and the antioxidant licopene. Combining fish and tomatoes with the smooth texture of sour cream will provide a mouth-watering meal.
Rinse and pat dry fish such as tilapia, flounder or orange roughy and place in a baking dish coated with non-stick cooking spray. Cook the fish half-way and then top with a blend of stewed or fresh chopped tomatoes, shredded Parmesan cheese, minced onion, halved garlic cloves, oregano, pepper and sour cream. Squeeze the juice from fresh lemons over the cooked fish before serving on rice and top with dried parsley to add color to the fish meal.
Rinse, pat dry and rub a mixture of flour, bread crumbs, paprika, parsley and pepper over both sides of boned fish such as sole, cod or tilapia. Place the coated fish in a fry pan with hot olive oil and brown on both sides. Add a mix of cubed tomatoes, sour cream, snipped chives, pressed garlic cloves, lemon zest and oregano or marjoram to the pan fried fish and continue cooking until the fish flakes easily.
Grill salmon steaks that have been lightly coated with extra virgin olive oil and lemon juice. Top the cooked salmon steaks with thick tomato slices and sour cream that has been whisked with crushed garlic cloves and dill. Serve the dressed salmon steaks between two thick slices of toasted bread such as Texas toast, rye or ciabatta bread. For a quick sandwich, blend imitation crab meat with sour cream, fresh dill and finely minced, sweet onions. Serve the crab blend on sandwich bread with Roma or beefsteak tomato slices and lettuce.
Boil whole wheat rigatoni and blend with a simmered mix of tomato sauce, tomato slices, chopped red, yellow and green bell peppers, sliced black olives, oregano, garlic and pepper. Fill a platter with the pasta blend and then top the pasta with cooked white fish or salmon and sliced lemon rounds. Place a large dollop of sour cream that has been mixed with dill and lemon juice on top of the fish. You can also blend light, canned tuna with angel hair pasta, small chunks of tomatoes, sour cream, extra virgin olive oil, capers and fresh oregano.

Thursday, January 26, 2012

A Review of What E. Coli is and How to Prevent Infection
The abbreviated E. Coli stands for Escherichia (named after a German physician ) Coli (pertaining to the colon) and the Mosby Medical Dictionary defines it as "...a bacteria...normally present in the intestines...." In other words, all humans and animals have E. coli as the normal flora within their intestines which explains why it is the number one cause of Urinary Tract Infections (UTI). The term "Flora" simply means a living organism occurring or adapted for living in a particular environment, such as your intestinal tract. E. coli has also been pegged as the main cause of "traveler's diarrhea."
It is dangerous when large colonies of E. coli are ingested and then enter the bloodstream. Children and those with weakened immune systems are most at risk for serious illness or death.
The best way to prevent E. coli infection is to:
  • Wash hands thoroughly after using the restroom or changing a diaper.
  • Wash hands before eating.
  • Wash hands after working in soil.
  • Cook meat to an internal temperature of 160 degrees Fahrenheit.
  • Do not thaw at room temperature.
  • Disinfect counters and cutting boards.
  • Designate separate cutting boards for meat and produce.
  • Do not leave milk, eggs, or left-overs out for too long, especially during the summer.
  • Rinse produce in a colander in a clean sink.
  • Be aware that unpasteurized milk may contain E. coli.
  • Be alert to food recalls.
  • See your doctor immediately if you have severe cramping, uncontrolled diarrhea, bloody stools or simply suspect that you have been infected.
  • This is by no means a complete list. Feel free to add your own common sense practices.
Finding the source of an E. coli outbreak is not easy and takes time. Patients reporting symptoms must complete a week-long food recall and then it needs to be analyzed and investigated.
It may appear that America is being bombarded with way too many food recalls, but we actually have some of the strictest standards compared to other countries.
• Do those standards need to be reviewed and improved periodically? Yes.
• Do we need more manpower to enforce these standards? Yes.
• Does having some of the best standards mean we shouldn't be responsible consumers? Certainly not. This is why we have some the best consumers in the world too.
Americans, for the most part, are demanding safer food practices and they want to know what is in their food and why it's there. This is all part of the checks and balances that help keep our food harvesting, packaging, and distribution accountable.
It's a good practice to periodically review food borne illness and how to prevent it.

Tuesday, January 17, 2012

Quinoa, What is it and How Do I Use it in My Diet

Brief history and practical uses for Quinoa, now found in most U.S. grocery stores.
Quinoa (keen-wah) is considered an ancient food product used as a major staple by the Inca Indians in South America. It is also referred to as the "mother grain." 
Most quinoa still comes from South America although growth and research are being conducted in Colorado due to its higher elevations and cooler climate where quinoa seems to thrive.
Nutritionally Dense:
The reason for Quinoa's popularity is due to its nutritional content, including:
• fiber
• calcium
• copper
• zinc
• phosphorus
• magnesium
• iron
• protein; consisting of a complete set of amino acids: isoleucine, leucine, lysine, phenylalanine, tyrosine, cystine, methionine, threonine, tryptophan, valine.
• gluten-free making it suitable for celiac patients and even dog treats for dogs with food allergies.
Buying Quinoa:
You can find Quinoa in just about any grocery store or specialty foods market. Check the references below for more information.
Quinoa preparation:
The Quinoa grain needs to be soaked and boiled in order to remove the bitter saponin compounds that are not edible. Follow package directions.
Cooking with Quinoa:
Quinoa is used to make flour for breads, biscuits and cereals, soups and more. Vegetarians may find this an ideal source of amino acids but it can certainly compliment any diet. The sodium content is low which may be a plus for patients with high blood pressure.
Quinoa recipes and information: or

Saturday, January 7, 2012

Avocados Contain Many Nutrients...with Recipe

The Avocados Nutritional Density Are Why They Have Taken "Center Stage" in Many Health Studies

Avocados have been reported in a good and a bad light - a bad light because of their fat content and a good light because of their vitamin and mineral content. Now they're being studied extensively for their possible benefits to arthritis sufferers.
The fact is, the fat in an avocado is monounsaturated, mostly from oleic acid, and low in saturated fat. Many companies use avocado oils in their skin care products because of its ability to penetrate beneath the epidermis more effectively. This allows nutrients to be carried deep into the skins layers.
Avocados from a dietary perspective contain such nutrients as:
• potassium, copper, folate
• fat soluble vitamins: E and K
• water soluble vitamins: C and B6.
• carotenoids; lutein, alpha-carotene, beta-carotene and zeanthin.
A 2007 article in: Better Nutrition cited that:
"carotenoids are best absorbed into the bloodstream when combined with dietary fat, avocados provide the perfect vehicle for delivering these nutrients into the cells."
Jason Theodosakis, MD and author of The Arthritis Cure was also cited in the Better Nutrition article talking about avocado/soybean unsaponifiables (ASU). This product has shown promise in improving pain and stiffness in knee and hip osteoarthritis. Although studies do not extend to children, pregnant or nursing women. Any trial with this new supplement should first be discussed with your doctor.
The oleic acid may also protect against mutations that could lead to cancer and research continues in this area as well.
Some ways to get avocados in your diet include cutting them up in a salad, putting them on burgers including Boca burgers, and, of course, a low-fat guacamole recipe. Try visiting a recipe website and type "avocado" in the search line and you're bound to get a myriad of recipe ideas.
Avocado Smoothie
1/2 avocado, peeled and pitted
1/2 cup orange juice
1/2 cup Greek, plain yogurt
1/2 teaspoon cinnamon
1 teaspoon honey
2 Tablespoons frozen berries such as blueberries or blackberries
Combine the above ingredients in a blender and blend until smooth. Pour into beverage glass and enjoy!

Sunday, January 1, 2012

Increase Your Income for 2012 by Decreasing Your Food Bill

It's time to merge the past with the present. How can we maximize the food bill in order to increase incoming revenue?
1. Make large batches of Cookie Dough and freeze in separate containers.
  • Save margarine and other food tubs.
  • Purchase inexpensive, no-brand freezer tubs.
  • Thaw one tub in the refrigerator at a time, and cook in batches;
for example: bake enough for everyone in the family to have 2-4 cookies. Each tub should keep for up to a week in the refrigerator as long as you don't let it sit at room temperature for prolonged periods of time.
  • Firm cookie dough recipes will freeze well in freezer baggies.
2. Save those Ham Bones and boil in a stock pot for a soup base. Then freeze in large tub containers.
  • Use the base for potato, leek soup.
  • Do not add potatoes. They become grainy after freezing. Instead, add the potatoes (if desired) after thawing and cooking.
  • Do add onions and leeks ahead of time. Optional: add mustard seed and dill weed
  • Or, use the base for bean and ham soup.
3. Buy large cans of Tomato Sauce , on sale, and make tomato-based sauces and soups..
  • Add ground beef, venison or small chunks of lean beef, plus onions, garlic, oregano or marjoram and finely chopped green peppers while cooking, then freeze
  • Use some of the base to make minestrone soup which freezes well. Just add a little water, garbanzo beans and chopped zucchini and tomatoes.
  • You can also use this base for chili. Just add some beans, such as: black beans and/or chili beans.
  • You can certainly apply this process to turkey bones as well.
4. If you have a Bread Machine , start making whole-grain loaves, then wrap snuggly in plastic wrap or freezer paper and freeze for later use.
These are just a few of MANY options for saving money and time on food.
  • Get together with friends and have a freezer food exchange.
  • Pool your money with friends and go in on bulk food items.
  • Look for bumped and bruised deals on fruit that can be used for freezer jam. Just cut the bruising out and use the good part.
  • Shop the day-old bread cart and look for bread items that are suitable for freezing.
  • Start a garden.
Some of the large, bulk stores have good prices on large bags of unbleached sugar and flour.