Living It With Lisa

Don’t feel guilty … you can have chocolate everyday!  That doesn’t mean a candy bar everyday.  It’s all about moderation.  One ounce will do it.  Studies show that dark chocolate has several health benefits and it now considered a superfood.

A significant reason is because dark chocolate is rich in flavonoids.   Flavonoids are commonly known for their antioxidant activity.  Dark Chocolate is not processed as much and contains at least 65% cacao.    I personally love 80% or more!

There are several delicious reasons to eat dark chocolate and here are my top three:

Dark chocolate fights free radicals and free radicals are responsible for aging and some diseases like cancer, heart disease and Alzheimer’s.  I totally forgot to add Dark Chocolate to my new book  “101 Best Ways to Feel Younger and Live Longer”.  What was I thinking!

Some studies are showing that dark chocolate may help prevent cancer.  Why?  Because antioxidant rich foods contain cancer fighting properties.  I say great…. Instead of “an apple a day … “ we can say “an ounce a day keeps the doctor away!”

We know it makes us feel good … right?   Joy DuBost, PhD, RD says “The theory is that chocolate stimulates the neural activity in the regions of the brain associated with pleasure and reward.”

My suggestion … find 1 ounce pieces of dark chocolate that you can nibble on to satisfy that need for chocolate.  The perfect healthy indulgent bite!

My husband and I just returned from Barcelona, Spain where we sampled our share of Tapas Restaurants. Tapas refer to a type of Spanish cuisine used more broadly to describe a style of dining known as small plates.  Anything can come on a small plate.  You can order several different tapas and share them.  Mini appetizers if you will.  It’s a great way to try a variety of flavorful dishes in creating your dining experience.

During my time in the world of Tapas, I learned a few great lessons that put a twist into my daily eating routine:

Twist #1:  Use small plates.  Use no larger than a 9-inch plate, like a salad plate.  Studies show that food psychology works.  So whether it is a dinner plate or a salad plate, your eyes tell you it is a plate full of food!

Twist #2:  Rate Your Plate.  Your proportions on ANY size plate should be 50% non-starchy vegetable, 25% starch or grain, and 25% protein. With mixed dishes like casseroles, soups and stews, think of the ingredients separately to see if the proportions are correct.  All you may need to do is add a fresh salad. Avoid seconds at any meal. Save what remains for another meal and you have maximized your time in the kitchen.

Twist #3: Get colorful! Your plate should be a rainbow of color. Use fresh herbs and spices to kick up the flavors. Remember we eat visually with our eyes first.  If your plate looks boring and all one color it will not be very appealing to the eyes or to the palate.

The result?  A beautiful plate with balanced portions of healthy, fresh, and tasty food, just waiting to dance on your taste buds!

So if it’s time to lose a few pounds or make healthier food choices, try a smaller plate this year and you’ll SEE the difference.

Remember: Small Plates = Smart Plates!

Memorial Day Guacamole

Ever since I used the information that I learned from Chef Rick Bayliss my Guacamole has had rave reviews from anyone who has tasted it.  Even from those who said they do not normally like it.  At first I thought sure they were just saying that  … but when they come back for seconds and request it when they visit I knew it was true.

It happened again yesterday and as I was talking to Manae she said mine was better than hers and what do I put in it.  As we compared notes it really wasn’t much different.  Then the light bulb when on.  I shared with her what I thought was ‘my secret’.  How I buy the avocados.  Bingo!  She waits until they are soft to the touch, so they are mushy when opened and used.  Then she over mixes hers so it is almost smooth.

So here are my tips for you to make the perfect fresh tasting Guacamole every time:

Chef Rick Bayliss and me

Start with a ripe avocado … not an over ripe one!  This is truely THE single most important thing you can do.  Chef Bayliss says “When the bulbous end of the avocado yields to firm pressure, the avocado is ready to use. Make sure that the “button” or brown stem piece is still in the avocados that you buy. It acts as a seal so that air can’t get into the avocado.”   It works.  I promise.  You will think it is not quite ripe enough, but it is perfect.  No brown mushy spots.  Just mashable and fresh.  I bought 8 avocados this way to make the guacamole in the picture above, no need to buy extras “just in case” because every single one was perfect!

Don’t over mix. Go chunky!  It is satisfying and it doesn’t resemble the puree from a frozen pouch.   I do one quick mash leaving it VERY chunky and then add the ingredients that I want to use.  Then I give it a quick stir and taste.  Adjust if needed and quick stir again. Chunky and done!

Yummy Guacamole!

What to add? The basics are avocado, salt, garlic and a little lime.  After that it is anything you want.  I add green onion and cilantro. Then garnish and eat!   You can add a little salsa, tomato, green chilies, sundried tomatoes … the possibilities are endless.

So go grab some avocados and enjoy the freshest best tasting guacamole ever!

I discovered Quinoa (pronounced keen-wah) this past year in my quest for finding foods that diabetics could enjoy in their diet.  More than that I wanted powerful superfoods to be part of that mix … AND that would taste good.

Quinoa is actually a seed about the same size as sesame seed.   It has a slightly nutty taste, with a chewy texture.  You can get Red Quinoa as well and it makes an awesome substitute for rice or couscous.

Unlike rice, what I found with Quinoa was that you could make a big batch, take part of it for the meal you were cooking, flavor it a myriad of ways and store the rest in the refrigerator.  To my delight, it tasted great for several days after that, flavored a different way for each meal.  Quinoa maintains its taste and consistancy.

Quinoa can be a hot cereal like oatmeal.  My fav is flavored with cinnamon.  Then add agave nectar or stevia with almond milk, sliced almonds and dried cranberries or goji berries.

Quinoa can also be added to a salad or flavored lots of ways as a side dish.  When I made the Red Snapper Baked in Salt, I added a green onion and cilantro right before I served it.  The heat (off the stove) help release those fabulous flavors to the Quinoa.  Be creative.  Use it.  Why?

The Food and Agriculture Organization has identified quinoa as the only vegetable source that is a complete protein, meaning it has all the essential amino acids necessary for human health and development.  It resembles the sort of proteins found in animal sources and has the same nutritional profile as milk.  So it is perfect for a diabetic, a vegetarian or someone with lactose or gluten intolerance.

Here is an article that will give you even more information and history on Quinoa.  Add this amazing grain to your diet today.  You will not be disappointed.

Click here: http://tinyurl.com/4mn7xbd

Leave a comment below and share how YOU have used quinoa in your meals.

Sea Bass in Rome

Sound crazy doesn’t it?  But oh is it good.  On our first trip to Rome at our first meal in the city that night,  the manager suggested fresh fish baked in salt.  We couldn’t even imagine why it wouldn’t be very salty.  It is not!  It was so delicious and moist.  What was even more amazing before they prepared the fish they presented it to us on a platter.

Needless to say I came home and started researching recipes and have made it several times now.  The latest being when Des, Aleta, Robin and Gordon came over for dinner this week.

This time I made it with Red Snapper.  I bought two that were about 2.5 pounds each.  Had the fishmonger GGS them.  AH HA … that is what I learned when I picked them up … after I said a myriad of words obviously being a newbie to fish cleaning lingo.  That means Gut Gils Scales.  You end up with a fish that is ready to cook.  Yes, it still has the head on.  In the picture … one fish is already stuffed with fresh lemon and thyme, covered with Kosher Salt and ready to pop in the oven.

Since I was having a very simple fish I decided that my menu would reflect that.  I wanted the appetizer to be a little heavier and the salad to be unexpected and the sides to be simple yet flavorful.  It was great that  all the elements were easy and that was a good thing because we didn’t get back from taking Des and Aleta on a boat tour of Lake Santa Fe until 5:15pm and Robin and Gordon were arriving at 6pm and I hadn’t prepped anything!

Our Menu included Mussels Diablo for an appetizer (in a spicy cream sauce).  Entree’ was of course the Red Snapper baked in Salt accompanied by Zucchini with Cilantro Mint Gremolata and Red Quinoa.  The Salad Course was Shaved Fennel with Granny Smith Apples.  To complete our meal we had Affogato for dessert.

It was a wonderful meal if I say so myself.  I tried two new recipes on this menu and they were keepers.  The zucchini dish and the salad are new to my collection, were delicious and will be served again.

What was very interesting Robin and Gordon had never had mussels before and loved them.  They also had never experienced Quinoa.  Quinoa (pronounced keen-wah) is a super food and the mother of all grains.  (More about Quinoa in another post).  It is my new favorite side dish, cereal or salad!  Also, Gordon didn’t really like zucchini but LOVED it with the gremolata. See there is always a way to serve a vegetable and like it!

My ‘m.o.’ … if a guest has an allergy … pay attention.  Otherwise present a creative menu and let them discover a tasty way to enjoy what they thought was not to their liking.  Because as you know, it may only be the way it was cooked.  Many times being mushy and tasteless.  Fresh, with high flavor is an amazing way to tantalize the tastebuds.

Willing And Able

A special thank you to my helpers who gave themselves names … WILLING aka Robin and ABLE aka Aleta who set the table and kept the dishes in the dishwasher and out of sight!  FYI my new name is AND!  What fun!

From frozen foods to meatless meals, here are five time-saving strategies to help you prepare nutritious meals quickly and easily.

With all the pressures on our time, many of us cut corners. We resort to fast food, restaurant take-out, and frozen entrées that may be loaded with salt, fat, and calories. But it doesn’t have to be that way.

With a little advance thought and planning, you can prepare nutrition-packed meals even on the busiest of days. Here, then, are some of our favorite time-saving strategies.

Nutrition Tip 1 — Shop the Freezer Aisle
Frozen vegetables are great timesavers. They can be prepared in a few minutes in the microwave or quickly steamed in an inch or two of water. For the best nutritional value, choose frozen vegetables without added sauces and seasonings. You can even select some frozen entrées — if you peruse the nutrition labels carefully before purchasing. Look for products with less than 4 g of saturated fat and no more than 400–600 mg of sodium.

Nutrition Tip 2 — Portion and Prepare Ahead of Time
Buy uncooked chicken breasts, fish, or lean meat at the supermarket. When you get home, unpack and repackage it in freezer bags in the portions you need for one meal. Then add marinade and freeze — be sure to squeeze out as much air as possible from the bag to prevent freezer burn. Label and date the items, too. The night before you want to serve the protein, put the bag in the refrigerator to thaw. By dinnertime the next day, all you’ll need to do is grill or broil the entrée.

Nutrition Tip 3 — Cook Once, Eat Twice
When you’re cooking, make extra for another dinner. It doesn’t take much effort to double a recipe for spaghetti sauce, chili, a casserole, stew, or soup. Freeze the extras in the desired serving size.

Nutrition Tip 4 — Make Eggs the Center of Attention
Eggs are quick and easy to prepare. Try using eggs or egg substitutes as a main dish at dinner. For instance, create an omelet with low-fat cheese, leftover chili, or Chinese food. Use one whole egg and one to two egg whites to get the volume of two eggs for the cholesterol content of just one.

Nutrition Tip 5 — Prepare a Meatless Meal
Dinner does not always have to include meat. Instead, try topping a baked potato with a frozen vegetable, beans, and low-fat cheese. You can quickly prepare white and sweet potatoes in the microwave oven. If you prefer the flavor of potatoes baked in a regular oven, cook them halfway in the microwave and then finish them off in the oven.

Well its that time of year when eggs are being dyed and deviled!  The conversation has come up … just how long is an egg good?  I thought I had the answer but found alot more information on Wiki.com

Here is what they found from their various contributors:

• Eggs can remain edible for even longer than a month, but freshness (egg yolk that sits firm and high, and a thick viscous egg white) will be noticeably less after two weeks.If eggs start out as Grade AA, they remain AA for only two weeks if properly refrigerated. After that, they’ll be Grade A for another 2 weeks.

• Here is a true test of freshness: Get a bowl of cold water. Put the whole egg in the water. If it sinks, it’s fresh; if it floats to the top, it is old. It will kind of lay almost on its side. You can see the age of it by how much it floats. It’s a good idea to do this test before selling any eggs if you suspect they are older than two weeks.However, by putting the eggs in water, you wash away the bloom from the egg, a protective layering that prevents bacteria from entering the egg. Therefore, unless you are not expecting to keep the eggs for very long, you should not put them in water. If you must wash the eggs, use HOT running water.

• Farmers have 30 days from the day an egg is laid to get it to stores. Then, the stores have another 30 days to sell the eggs. The USDA recommends a maximum of 5 weeks in your refrigerator before you discard your eggs. What does this all boil down to? On April 1, you could be eating an egg that was laid on Christmas.

• Many eggs in the U.S. get to market within a few days of laying. If there is a USDA shield on the carton, it must have at least a Julian pack date. A use-by is not required, but if used, it must not be more than 45 days from packing. If the eggs are not distributed interstate, state laws will apply and are variable.

• Keep in mind that farmers generally get their eggs to stores within a week, and both the “pack date” and “sell by” date are stamped onto the carton. The numbers run from 1-365, depending on the day of the year. Lastly, there is a big difference in taste between farm fresh eggs and week-old eggs. If you want the freshest eggs, you can buy from a local farmer.
• There is an expiration date on the carton. If in doubt, put the egg in water. If it floats on its side, do not use it.

Eggs last about 4-5 weeks in your refrigerator. If you don’t know how long the egg has been in the refrigerator, fill a cup with water (enough to cover the egg), and put the egg in the cup. If the egg sinks to the bottom, it is still good to eat, but if the egg floats, it is bad and should be discarded.

You’re rushing down the aisle at the grocery store, checking things off your shopping list, when you spot an attractive bag of frozen strawberries that would be perfect for the next morning’s breakfast smoothie. The label says “Canada A.” You toss the bag into the cart, thinking that you’ve just scored yourself some yummy local berries frozen at the peak of freshness.

Take a closer look, and it turns out the strawberries are far from being close to home ….

Click here to read the rest of the story.

Here’s good food news: The more you munch on healthy eats, the less you need to worry about Friday night’s fat burger and fries. Who says? Harvard. Its medical school has found that women who routinely nibble nutritious foods slash their risk of dying from the usual culprits, including heart disease and cancer. To up your odds of living a long and healthy life—despite occasional blowouts at T.G.I. Friday’s—make sure you regularly include these seven nutritional powerhouses in your diet. “They’re the cream of the healthy-foods crop,” says Elizabeth Somer, R.D., author of Age-Proof Your Body.

Click here for more information

Tomato Sauce Decorative Art Poster Print by Lauren Hamilton

Have you ever opened a can of tomato sauce, tomatoes or tomato paste and the recipe didn’t use all the can? Well don’t waste it … Save it … and NOT in the refrigerator. You may not find it and use it before you end up throwing it away.

Take what’s left and pour it into ice cube trays, cover and freeze. Once it is frozen, place the individual cubes in a zip top bag and label it. Now you will have little cubes on hand to pop into future dishes.

When I have 1-2 tablespoons left of tomato paste, I have also taken a snack size plastic bags and place the leftovers inside and freeze.  I also put all those little bags in one place in the freezer so that I can find them easily when needed.

Now that is being a Conscious Cook!