‘Eat Well, Be Well’

BLT Deviled Eggs

24 halves

12 ea whole eggs, hard cooked, cooled, peeled, sliced lengthwise
1/3 c good quality mayonnaise
1/4 t salt
1/4 t black pepper
1/4 t tabasco sauce
3 sliced bacon, cooked, cooled, cut into small pieces
6 grapes tomatoes, sliced into 4 small pieces
24 small basil or arugula leaves

1. Remove yolks of eggs to medium bowl, arrange whites on platter, mash yolks with a fork
2. Add mayonnaise through tobasco to yolks & mix until smooth
3. Fill each egg half with yolk mixture, top each with bacon piece, tomato slice & basil/arugula

BLT Deviled Eggs

24 halves

12 ea whole eggs, hard cooked, cooled, peeled, sliced lengthwise
1/3 c good quality mayonnaise
1/4 t salt
1/4 t black pepper
1/4 t tabasco sauce
3 sliced bacon, cooked, cooled, cut into small pieces
6 grapes tomatoes, sliced into 4 small pieces
24 small basil or arugula leaves

1. Remove yolks of eggs to medium bowl, arrange whites on platter, mash yolks with a fork
2. Add mayonnaise through tobasco to yolks & mix until smooth
3. Fill each egg half with yolk mixture, top each with bacon piece, tomato slice & basil/arugula

Watermelon Gazpacho

Approx. 8, 1oz soup shots

4 c seedless watermelon, chopped
1 c cucumber, peeled, seeded, chopped
1 c ea red onion, roughly chopped
1/4 c roughly chopped fresh mint
3 T fresh lime juice
2 T red wine vinegar
1/4 t salt
1 c seedless watermelon, diced 1/4″

1. Combine all ingredients EXCEPT final 1 c of finely diced watermelon
2. Purée using immersion blender or standard blender
3. Chill for several hours
4. Garnish with finely diced watermelon just before serving

Summer Peach Chutney

Makes 3 cups

2 c peaches, fresh or frozen, diced to 1/4″
1/3 c yellow onion, diced to 1/4″
4 t fresh peeled ginger, minced
1/4 c red bell pepper, diced to 1/4″
1/2 c sugar
1/2 c brown sugar
1/4 c cider vinegar

Procedure

1. Combine all ingredients in a medium saucepan
2. Bring to a boil, reduce heat, simmer 15 mins or until sauce is syrup consistency
3. Serve hot or cold

Will hold in the refrigerator 1 week

Radish & Goat Cheese Farro Salad

Serves 6-8

6 c vegetable broth
2 c quick cook farro*
2 T salt
1 lb small radishes, 1/2 lb cut into quarters, other 1/2 lb sliced
3 T olive oil
2 T fresh garlic, minced
pinch freshly ground black pepper
2 T fresh lemon juice
1 1/2 t dijon mustard
2 c lightly packed baby arugula
1 c soft goat cheese, crumbled

Procedure

1. Bring broth to boil, add farro & salt, return to boil, cover, reduce to simmer; cook until tender 30 min
2. Drain, transfer to large bowl, set aside
3. Heat sauté pan over medium heat, add oil, quartered radishes, garlic, s&p; sauté until crisp
4. Remove from the heat, add lemon juice & mustard, mix, pour over farro
5. Add sliced radishes, arugula, toss to combine, let cool & then top with goat cheese

Strawberry Shortcake Sandwiches

Serves 50 Sandwiches

2 pt fresh strawberries, sliced, sugared*

1 ea 10″x15″ sheet puff pastry, thawed

2 T flour (approx)

1 egg, beaten

1 T water

2-3t sugar (raw, turbinado or granulated) whipped cream, real

Procedure

1. *Sprinkle sliced berries with 3 T sugar, refrigerated 2-4 hrs

2. Unfold puff pastry on floured surface, cut in small (2″x1.5″) rectangles

3. Place on parchment lined baking sheet

4. Combine egg & water, brush on pastry, sprinkle with sugar

5. Bake 15 mins, until puffed & brown, cool

Assemble Sandwiches:

6. Split pastry rectangles in half

7. Top bottom half with 1-2 T berries, dollop whipped cream, pastry top

Miriam’s Tortilla Soup

Miriam’s Tortilla Soup

Serves 8

1 T olive oil

2 ea corn tortillas

½ c ea celery & onion, diced small

1 ½ t fresh garlic, minced

2 ½ c marinara sauce

1 ¼ c canned diced tomatoes, with juice

1 qt vegetable broth

3 T fresh cilantro, chopped

Procedure
Heat oil in saucepan, medium heat. Fry tortillas until crispy, remove. drain well, set aside.

Add celery & onions to pan, sweat 6-8 mins

Add garlic, sweat 1 minute

Add marinara sauce, diced tomatoes & broth. Bring to boil, reduce heat to medium, simmer 30-45 minutes

Crush up fried tortilla, add to soup. Simmer 10 minutes

Use immersion or traditional blender, puree until very smooth

Garnish with cilantro

All About Weight?

Does weight loss equal improved health? This is one of the questions that a recent article sought to answer by talking to various health experts about weight and health. It’s no secret our sedentary society is predominately overweight & seemingly always on a diet. Yet, only 20 % of people are successful at long -term weight loss. We know that obesity is a series risk to our physical health, yet our tactics to lose weight often backfire, introducing anxiety about foods, body dissatisfaction and eating disorders. What is the ultimate solution? One expert’s common sense recommendation is to take the focus off weight loss and on how to improve our fitness & nutrition, which is a far more achievable long-term goal. Rather than defining our health based on a single scale number, we can make positive lifestyle choices such as being physically active, eating healthy & not smoking.

Check out the full article here:
Why you should stop trying to lose weight

Food Messaging.. What does it tell us?

As I was prepping dinner one night, my 5-year-old sauntered by and declared in his most dramatic voice “wow, she lost a lot of weight.” My initial thought was utter cluelessness and then I realized he had caught sight of the Nutrisystem TV commercial showcasing drastic weight loss. Mind you, this is a happy go lucky 5 year old who is generally unaware of the pressures of everyday life, so his comment gave me great pause. This was followed by my 4 year old daughter quoting “bye-bye belly fat” followed by a flurry of giggles. Why did this weight loss commercial catch their attention? I pondered; what are we teaching our youth about their bodies? Already, two young ones, who in reality probably never gave their own body weight much thought, are picking up the messages that fat = bad and skinny = good. Already receiving messages of shame regarding our food choices & body weight. Yet, despite the shame & constant messaging that our life will magically improve with weight loss, we as a nation are still overweight, still depressed & still sedentary. We have turned food into the enemy, putting it in the same category as other addictive substances. The catch is, food is essential for life; we cannot sustain ourselves without it. Yet, we still are unable to make peace with food & stop thinking of food as the one barrier to our life of everlasting skinniness.

The intuitive eating & mindful eating movements have made great strides in changing our toxic relationship with food. However, they don’t offer the quick fix of diets & many people are simply unwilling to put in the long-term effort (i.e. slow results) required for healthy lifestyle weight loss success. Next month’s blog will highlight some of the main principles of these eating movements (notice the absence of diet) and how we can incorporate them into our life.

Lastly, it is useful to remind ourselves, that health isn’t always about weight. An extreme crash diet, may achieve your weight loss goal, but does it accomplish your long-term health goals?
There is obviously a reason diets are advertised over and over, they do not achieve sustainable weight loss. Sustainable being the key word.

Love Food, Love the Experience

After reading Loving Your Food, I thought long and hard about my current eating habits. While I enjoy the process of cooking, I admit the pleasure I derive from eating pleasure is less than desirable. My eating life has turned into a multi-tasking marathon; it is far easier for me to stand up and complete unfinished tasks as I mindlessly shovel food in my mouth (OK, maybe not shovel, but certainly not eating in the most dignified manner). Obviously, as an RD, this is certainly not good practice as half the time I don’t even realize what I am eating. This article was a good reminder that the act of eating is one of pleasure that should truly be enjoyed. When we rush and multitask while consuming food, that pleasure is gone. Furthermore, we miss the benefit of making mindful choices that not only taste good, but also are also good for us.

The last few days I have tweaked some of the habits that crept into my daily life. I actually sit down and look at my food., I take the time to drink water throughout the day & am taking time to make foods that I alone enjoy. I’m rediscovering that eating is for sustenance and pleasure.

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