Saturday, April 30, 2011

Mahi Mahi w/ Potato Cakes and...

Dinner Tonight: Mahi Mahi w/ Potato cakes and Whole Grain Bread

I had some more of the Mahi Mahi I had purchased from Kroger! Absoulutly, drop dead, delicious! Lightly rolled the fillet in Italian Bread Crumbs, seasoned with Sea Salt and Pepper, and fried in Extra Virgin Olive Oil about 4 minutes per side. It really didn't need a lot of seasoning as it was delicious tasting as is. As sides I had Potato Pancakes and Healthy Life Whole Grain Sliced Bread. I used Manischewitz reduced Sodium Potato Pancake Mix. Easy to make and only 80 calories and 18 carbs per serving (3 pancakes a serving). Later some Breyer's Carb Smart Ice Cream for dessert.

Friday, April 29, 2011

Dinner Tonight: Turkey Burger, Crumbled Bleu Cheese, and Sauteed Mushrooms w/ Glazed Carrots

Dinner Tonight: Turkey Burger, Crumbled Bleu Cheese, and Sauteed Mushrooms w/ Glazed Carrots

Tried Jennie - O Turkey Burgers for dinner tonight. They fried up real easy. Good taste and juicy! Plus ony 180 calories and 0 carbs per patty. I also purchased Jennie - O Turkey Sausage Links I'll let you know how those are later. Along with the Turkey Burger I topped it with Crumbled Bleu Cheese, Sauteed Mushrooms and served it on an Aunt Millie's Thinwich Whole Grain Bun. As a side I had some Glazed Carrots leftover from the other night and warmed those up. Dessert later Walmart Bakery Sugar Free Angel Food Cake w/ Del Monte Sugarless Peach Slices.

Pistachio-Crusted Tuna Steak

Seen this in an email I get from and it looked and sounded too good not to pass along!

Pistachio-Crusted Tuna Steaks

Pistachio crust teams up with a savory mustard-dill sauce for an exceptional tuna dish. Choose "sushi grade" tuna steaks if you prefer a milder flavor. Make it a meal: Serve with brown rice and steamed broccolini.

    * 1 tablespoon(s) thinly sliced shallot
    * 1  bay leaf
    * 1/2 cup(s) white wine
    * 3 tablespoon(s) reduced-fat sour cream
    * 2 teaspoon(s) lemon juice
    * 2 teaspoon(s) chopped fresh dill, divided
    * 1 teaspoon(s) whole-grain mustard
    * 1/2 teaspoon(s) salt, divided
    * 1/4 cup(s) coarse dry breadcrumbs, preferably whole-wheat (see Note)
    * 1/4 cup(s) shelled pistachios
    * 4  4-ounce tuna steaks, 1-1 1/4 inches thick
    * 1 teaspoon(s) extra-virgin olive oil


   1. Place shallot, bay leaf and wine in a small saucepan and bring to a boil. Reduce until the wine is almost evaporated, about 5 minutes. Remove from the heat, discard bay leaf and transfer to a small bowl. Add sour cream, lemon juice, 1 teaspoon dill, mustard and 1/4 teaspoon salt; stir to combine.
   2. Put breadcrumbs, pistachios, the remaining 1 teaspoon dill and 1/4 teaspoon salt in a blender or food processor. Process until finely ground. Transfer to a shallow bowl. Dredge both sides of the tuna in the pistachio mixture.
   3. Heat oil in a large nonstick skillet over medium heat. Add the tuna and cook until browned, adjusting the heat as necessary to prevent burning, 4 to 5 minutes per side for medium-rare. Serve with the lemon-dill sauce.
   4. Note: We like Ian's brand of coarse dry whole-wheat breadcrumbs, labeled "Panko breadcrumbs." Find them in the natural-foods section of large supermarkets. Or, make your own breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about 1/3 cup. Spread the breadcrumbs on a baking sheet and bake at 250 degrees F until dry and crispy, about 15 minutes.
Nutritional Information
(per serving)
Calories    241
Total Fat    7g
Saturated Fat    2g
Cholesterol    55mg
Sodium    402mg
Total Carbohydrate    8g
Dietary Fiber    --
Sugars    --
Protein    29g
Calcium    0

Thursday, April 28, 2011

Cincinnati Style Turkey Chili and Cheese Coneys

Dinner Tonight: Cincinnati Style Turkey Chili and Cheese Coneys

One of my many favorites for dinner tonight Cheese Coneys, Cincinnati Style Cheese Coneys! I used Ball Park Smoked White Turkey Franks, Hormel turkey Chili w/ Beans, Kraft 2% Shredded Sharp Cheddar Cheese, Frank's Red Hot Sauce, and Aunt Millie's Whole Grain Hot Dog Buns. Boil the Franks 4 -5 minutes and then assemble those Coneys! Open the Hot dog Buns up and sprinkle some Shredded Cheese in the Bun, then your Frank, spread the Chili on top of the Frank, add a little Frank's Red Hot Sauce (Yellow Mustard optional), Shredded Cheese and ENJOY! You can also add some diced Onions or an Jalanpeno slices in there also. 

National Arbor Day April 29th, 2011

"Arbor Day is not like other holidays. Each of those reposes on the past, while Arbor Day proposes for the future." These are the words of J. Sterling Morton, the originator of the Arbor Day idea. He was among the many pioneers moving into the Nebraska Territory in 1854. With the decided lack of trees on the Nebraskan plains, Morton made it his cause to plant trees, not just for beautification but also to preserve the soil. He encouraged civic organizations to join in the effort, proclaiming the first Arbor Day in 1872. By 1885, Arbor Day was officially observed by the entire state and then by other states and schools nationwide. Today the most common date for the state observances is the last Friday in April, although many states celebrate it whenever conditions there are best for planting trees. Several U.S. presidents have proclaimed a national Arbor Day. Check out The National Arbor Day Foundation Web site, which includes forests of information.

Wednesday, April 27, 2011

National Dish of the Week: Greece


Greek cuisine is a Mediterranean cuisine, sharing characteristics with the cuisines of Italy, the Balkans, Turkey, and the Levant. Contemporary Greek cookery makes wide use of olive oil, vegetables and herbs, grains and bread, wine, fish, and various meats, including poultry, rabbit and pork. Also important are olives, cheese, aubergine, courgette, and yoghurt. Greek desserts are characterized by the dominant use of nuts and honey. Some dishes use filo pastry.

Mezés is a collective name for a variety of small dishes, typically served with wines or anise-flavored liqueurs as ouzo or homemade tsipouro. Orektika is the formal name for appetizers and is often used as a reference to eating a first course of a cuisine other than Greek cuisine. Dips are served with bread loaf or pita bread. In some regions, dried bread (paximadhi) is softened in water.

Greece is a mostly Orthodox Christian country, and many Greeks observe the church's fast days. On these days, they eat either no meat or no food at all. There are strict dietary rules for Lent and Holy Week (the week before Easter). During Holy Week and on Wednesdays and Fridays in Lent, meat, fish, eggs, and dairy products are forbidden. Greeks observe feasts as well as fasts. A roasted, stuffed turkey is eaten for Christmas, and a baby lamb or goat, roasted whole, is served for Easter dinner. A soup called mayeritsa, made with lamb parts is also eaten on Easter. Many traditional cakes are served for both Christmas and Easter. These include honey-dipped biscuits called finikia and shortbread cake-like cookies called kourabiethes . There is also a special New Year's cake called vasilopitta . Before Easter, hard-boiled eggs are painted bright red and then polished with olive oil. On Good Friday (the Friday before Easter) a special holiday bread called lambropsoma is baked. On Easter Sunday, family members crack their eggs against each other for good luck.

Greeks are not known for eating big breakfasts. Typical breakfast foods include bread, cheese, fresh fruit and, for adults, coffee. In rural areas, the main meal of the day is eaten at around 1:00 or 2:00 in the afternoon. It is followed by a rest period when schools and businesses close, allowing people to stay home during the hottest part of the day. In the cities, however, many people do not have time to go home for a large lunch. Instead they eat a light meal at midday and a larger dinner later on.

In the late afternoon, many Greeks help themselves to light refreshments called mezethes . These may consist of bread, fresh vegetables, cheese, olives, dips, or soup. Mezethes are sometimes served as appetizers at the beginning of a big meal. Like many other Europeans, Greeks eat their evening meal late—sometimes as late as 10 P.M. In the city, dinner is the main meal. In rural areas where a big lunch is eaten, dinner is lighter. The most common dessert in Greece is fresh fruit, but the Greeks also love to eat sweets, either as a snack or dessert.

Greeks are known for their hospitality. A traditional offering for guests is glyko , a thick jam made with fruit or a vegetable such as tomato or eggplant. It is served with ice water and coffee. Since it is warm and sunny in Greece for so much of the year, eating outdoors is very popular.

The most characteristic and ancient element of Greek cuisine is olive oil, which is frequently used in most dishes. It is produced from the olive trees prominent throughout the region, and adds to the distinctive taste of Greek food. The basic grain in Greece is wheat, though barley is also grown. Important vegetables include tomato, aubergine (eggplant), potato, green beans, okra, green peppers, and onions. Honey in Greece is mainly honey from the nectar of fruit trees and citrus trees: lemon, orange, bigarade (bitter orange) trees, thyme honey, and pine honey from conifer trees. Mastic (aromatic, ivory colored resin) is grown on the Aegean island of Chios.

Greek cuisine uses some flavorings more often than other Mediterranean cuisines do, namely: oregano, mint, garlic, onion, dill and bay laurel leaves. Other common herbs and spices include basil, thyme and fennel seed. Persillade is also used as a garnish on some dishes. Many Greek recipes, especially in the northern parts of the country, use "sweet" spices in combination with meat, for example cinnamon and cloves in stews.

The climate and terrain has tended to favour the breeding of goats and sheep over cattle, and thus beef dishes are uncommon. Fish dishes are common in coastal regions and on the islands. A great variety of cheese types are used in Greek cuisine, including Feta, Kasseri, Kefalotyri, Graviera, Anthotyros, Manouri, Metsovone and Mizithra.

Too much refinement is generally considered to be against the hearty spirit of the Greek cuisine, though recent trends among Greek culinary circles tend to favour a somewhat more refined approach.

Dining out is common in Greece, and has been for quite some time. The Taverna and Estiatorio are widespread, serving traditional Greek home cooking at affordable prices to both locals and tourists. Recently, fast-food has also become more popular in Greece and Europe, with local chains such as Goody's springing up, but the McDonald's have mainly closed down. Although fast food is gaining popularity and many major fast-food chains have opened all over Greece, the Greek people still rely primarily on the rich and extensive repertoire of Greek cuisine. In addition, some traditional Greek foods, especially souvlaki, gyros, pita such as tyropita and spanakopita (respectively, cheese and spinach pie) are often served in fast food style.

Greece - Moussaka

Moussaka is the national dish of Greece: a divine meal prepared with eggplant, ground beef, onions, tomatoes, spices and béchamel sauce.

The traditional Greek moussaka has 3 layers:

    * the bottom layer is sliced eggplant sautéed in olive oil
    * the middle layer is ground beef (sometimes lamb) precooked with spices, herbs, onion, garlic and tomatoes
    * the top layer is béchamel sauce.

There are variations on this basic recipe, sometimes with no sauce, sometimes with other vegetables. The most common variant in Greece may include courgette (zucchini), part-fried potatoes or sautéed mushrooms in addition to the aubergine. There is even a fast-day version in the Greek cookbook by Tselementes which includes neither meat nor béchamel sauce, just vegetables (ground aubergine is used instead of ground meat), tomato sauce, and bread crumbs. In some cases, moussaka is also decoratively layered on top of grape leaves (a common ingredient in Greek cuisine, also used for example in dolmades).

    * 2-3 medium eggplants, sliced
    * 1 lb and 2 oz lean ground beef
    * 2-3 medium tomatoes cubed
    * 1 cup olive oil
    * 2 medium onions, chopped
    * 1 garlic clove
    * 1 bay leaf
    * 1 cup grated cheese (Parmesan is preferred)
    * 2 cups béchamel sauce
    * Salt and pepper

In a pan, heat the olive oil and add the chopped onions. When lightly sautéed add the ground beef and cook for another 10 minutes. Then add the cubed tomatoes, the garlic, the bay leaf, salt and pepper. Keep cooking for about an hour.

Meantime, allow the sliced eggplants to soak in salty water for about an hour. Then drain the slices and fry them in very hot oil. When done, drain the excess olive oil. If you want to make a diet-friendly version, bake the eggplant slices in the oven for 15 minutes at 392 F.

In a large pan, place the first layer of eggplant slices then add the layer of ground beef you have just cooked. Pour the béchamel sauce on top and sprinkle the cheese. Put in the oven and bake at high temperature for about 5 minutes (until the béchamel turns golden).

Serve while hot, ideally with a glass of Greek wine and share with a bunch of friends. The above recipe makes 6 servings.

Tuesday, April 26, 2011

Turkey Breast w/ Mashed Potatoes and Brown Gravy

Dinner Tonight: Turkey Breast w/ Mashed Potatoes, Brown Gravy and Whole Grain Bread

I tried the Jennie - O Oven Ready Boneless Turkey Breast for dinner tonight. This will be definately be an item that I'll purchase from time to time! Delicious and Juicy and a breeze to fix. The Turkey we had over Thanksgiving was good but a bit dry, not this one! Everyone enjoyed it and big enough for three with leftovers. You can see all the info and directions on the posting before this one. As sides had Mashed Potatoes and Gravy along with Soup Beans and Aunt Millie's Sliced Whole Grain Bread, I just had the Turkey, Mashed Potatoes, and Bread not a Soup Bean fan.

Tried a something new for dinner, Jennie - O Oven Ready Turkey Breast

Oven Ready Boneless Skinless Turkey Breast

Get all the great benefits of Oven Ready in a smaller-sized boneless and skinless turkey breast; this delicious home-cooked turkey breast is the perfect dinner to serve year-round.

Goes directly from your freezer to your oven with no thawing, no cleaning—and no worries. View the easy step-by-step cooking instructions.

    * Premium turkey, fresh-frozen and ready to cook
    * Goes directly from freezer to oven - no thawing
    * No handling of the raw turkey, no preparation - turkey is already cleaned and seasoned
    * Comes sealed in our FOOL-PROOF™ cooking bag for moist, tender turkey every time
    * Skinless
    * Home style turkey gravy packet with simple instructions*

Oven Ready Boneless Skinless Turkey Breast

Nutrition (per serving)

Serving Size
    112 g
Total Carbohydrates
    1 g
Dietary Fiber
    0 g
Calories From Fat
    1 g
Total Fat
    1.0 g
    23 g
Saturated Fat
    .0 g
Vitamin A
    0 %
Trans Fat
    .0 g
Vitamin C
    0 %
    40 mg
    2 %
    460 mg
    0 %

Rubbed with: salt, natural flavor, butter flavor (maltodextrin, natural flavor, butter oil), sugar, dextrose, dehydrated turkey broth, spices, onion powder, paprika (color), garlic powder, extractive of turmeric (color).

*Meat does not contain gluten, but gravy packet does.

New Product Review - Sensible Portions

Came across the Sensible Portions Sweet Barbecue Potato Straws at Meijer and they now have their newest fan of their products! Crunchy and full of flavor and all this and there is only 130 calories and 15 carbs per serving! A serving consists of 38 straws, more than enough to fill that snack urge. I can't wait to try their other products! They different flavors for the Straws, Veggie Chips, Pita Chips and more. If you run across these give them a try, I'm addicted!

Company release:

Sensible Portions is the next generation in unique, better-for-you snacks.

These all natural snacks conveniently provide portion control seals or “Sensible Suggestions” on the back of each bag.

Company Overview 

Sensible Portions has been creating and manufacturing great-tasting, better-for-you snacks since 2002. Since the launch of the brand, Sensible Portions has transformed the snack category with sustainable, healthier products.


Sensible Portions understands that consumers are looking for healthier options that are not only affordable, but also deliver a unique snacking experience. By pairing portion control and the consumption of the right ingredients, Sensible Portions is finding the right fit for each family to improve snacking habits. The trend toward healthier living has only just begun, and we want to grow with the trend for many years to come.

Veggie Straws, Potato Straws, Apple Straws, Pita Bites, Bagel Tops, and Miner’s Gold.


Photo Credit:
Sensible Portions

Monday, April 25, 2011

Chef Boyardee Whole Grain Lasagna

Dinner Tonight: Chef Boyardee Whole Grain Lasagna

I wasn't real hungry at all so I wanted something easy, quick, and not too filling so I had a bowl (1 serving) of Chef Boyardee Whole Grain Lasagna. Good tasting and a breeze to fix, just empty the can into a sauce pan and heat till warm. You can  not get any easier. You get about 2 servings per can and it's 270 calories and 35 carbs and it's good tasting and filling. If you haven't tried it yet give it a try. Good for those days where you don't feel like cooking a lot.

Diabetic Apricot Upside-Down Cake


    * 12 fresh apricots, skinned and pitted
    * 1/2 tsp. lemon juice
    * 1/2 tsp. brown sugar replacement
    * 1/4 tsp. cinnamon
    * 2 slices white bread crumbs
    * 1 tsp. baking powder
    * Dash of salt
    * 2 eggs, separated
    * 1/3 c. granulated sugar replacement(splenda)
    * 3 tbsp. hot water
    * 1/2 tsp. vanilla

Preheat oven to 350 degrees. Combine apricots, lemon juice, brown sugar, and cinnamon. Spread on bottom of non-stick small baking dish. Combine crumbs, baking powder, and salt. Beat egg yolks. Gradually beat in sugar until yolks are thick and lemon colored. Beat in water, bread crumb mixture and extract. Beat egg whites with a pinch of salt until stiff, not dry. Fold into egg mixture. Spoon over apricots. Bake for 25 minutes or until cooked throughout. 2 servings.

Fruit of the Week - Apricot

The apricot, Prunus armeniaca, is a species of Prunus, classified with the plum in the subgenus Prunus. The native range is somewhat uncertain due to its extensive prehistoric cultivation.
It is a small tree, 8–12 m tall, with a trunk up to 40 cm diameter and a dense, spreading canopy. The leaves are ovate, 5–9 cm long and 4–8 cm wide, with a rounded base, a pointed tip and a finely serrated margin. The flowers are 2–4.5 cm diameter, with five white to pinkish petals; they are produced singly or in pairs in early spring before the leaves. The fruit is a drupe similar to a small peach, 1.5–2.5 cm diameter (larger in some modern cultivars), from yellow to orange, often tinged red on the side most exposed to the sun; its surface can be smooth (botanically described as: glabrous) or with very short hairs (botanically: pubescent). The single seed is enclosed in a hard stony shell, often called a "stone", with a grainy, smooth texture except for three ridges running down one side.

The apricot was known in Armenia during ancient times, and has been cultivated there for so long it is often thought to be native there. Its scientific name Prunus armeniaca (Armenian plum) derives from that assumption. For example, De Poerderlé, writing in the 18th century, asserted "Cet arbre tire son nom de l'Arménie, province d'Asie, d'où il est originaire et d'où il fut porté en Europe ..." ("this tree takes its name from Armenia, province of Asia, where it is native, and whence it was brought to Europe ..."). An archaeological excavation at Garni in Armenia found apricot seeds in an Eneolithic-era site. However, the Vavilov center of origin locates the origin of the apricot's domestication in the Chinese region, and other sources say the apricot was first cultivated in India in about 3000 BC.More recently, English settlers brought the apricot to the English colonies in the New World. Most of modern American production of apricots comes from the seedlings carried to the west coast by Spanish missionaries. Almost all U.S. production is in California, with some in Washington and Utah. Many apricots are also cultivated in Australia, particularly South Australia, where they are commonly grown in the region known as the Riverland and in a small town called Mypolonga in the Lower Murray region of the state. In states other than South Australia, apricots are still grown, particularly in Tasmania and western Victoria and southwest New South Wales, but they are less common than in South Australia.

Cyanogenic glycosides (found in most stone fruit seeds, bark, and leaves) are found in high concentration in apricot seeds. Laetrile, a purported alternative treatment for cancer, is extracted from apricot seeds. Apricot seeds "were used against tumors as early as A.D. 502. In England during the seventeenth century, apricot oil was also used against tumors, swellings, and ulcers". In 2005, scientists in the Republic of Korea found that treating human prostate cancer cells with amygdalin induces programmed cell death. They concluded that "amygdalin may offer a valuable option for the treatment of prostate cancers".

In Europe, apricots were long considered an aphrodisiac, and were used in this context in William Shakespeare's A Midsummer Night's Dream, and as an inducer of childbirth, as depicted in John Webster's The Duchess of Malfi.

Due to their high fiber to volume ratio, dried apricots are sometimes used to relieve constipation or induce diarrhea. Effects can be felt after eating as few as three.

Research shows that of any food, apricots possess the highest levels and widest variety of carotenoids. Carotenoids are antioxidants that help prevent heart disease, reduce "bad cholesterol" levels,[citation needed] and protect against cancer. Although initial studies suggested that antioxidant supplements might promote health, later large clinical trials did not detect any benefit and suggested instead that excess supplementation may be harmful. In traditional Chinese medicine, apricots are considered helpful in regenerating body fluids, detoxifying, and quenching.

Apricot season in the U.S. runs from May through August. In the winter, apricots are imported from South America. Look for fruits with a rich orange color while avoiding those that are pale and yellow. Fruits should be slightly soft. If they are too firm they have not been tree-ripened, and tree-ripened fruits always taste best.

Sunday, April 24, 2011

Rosemary Leg of Lamb Recipe

From the Taste of  Home web site. Low calorie and low carb will fit into any diet or diabetic menu.

Roast lamb is perfect for Easter time or any special occasion. This succulent dish calls for a flavorful rosemary, garlic and onion rub.

    * 10-12 Servings
    * Prep: 10 min. Bake: 2 hours + standing

10 120 130

    * 1/3 cup olive oil
    * 1/4 cup minced fresh rosemary
    * 1/4 cup finely chopped onion
    * 4 garlic cloves, minced
    * 1/2 teaspoon salt
    * 1/4 teaspoon pepper
    * 1 bone-in leg of lamb (5 to 6 pounds), trimmed


    * Combine the oil, rosemary, onion, garlic, salt and pepper; rub over lamb. Place fat side up on a rack in a shallow roasting pan.
    * Bake, uncovered, at 325° for 2 to 2-1/2 hours or until meat reaches desired doneness (for medium-rare, a meat thermometer should read 145°; medium, 160°; well-done, 170°), basting occasionally with pan juices. Let stand for 15 minutes before slicing. Yield: 10-12 servings.

Nutrition Facts: 6 ounces cooked meat equals 212 calories, 12 g fat (3 g saturated fat), 85 mg cholesterol, 137 mg sodium, 1 g carbohydrate, trace fiber, 24 g protein. Diabetic Exchanges: 3 lean meat, 2 fat.

Saturday, April 23, 2011

Mahi Mahi w/ Green Beans and...

Today's Menu: Fried Mahi Mahi w/ Green Beans and Whole Grain Bread
Beautiful Crust on Mahi Mahi!

Staying with the fish for dinner! Had fried Mahi Mahi. Rolled in Italian Bread Crumbs and seasoned with McCormick Grinder Sea Salt and Pepper, fried in Extra Virgin Olive Oil. Served with Green Beans leftover from last night's dinner and Aunt Millie's Sliced Whole Grain Bread. Will have a Breyer's Carb Smart Alond Ice Cream Bar for dessert later.


Ran across a couple of interesting articles along with recipes from I thought I would pass along.
Spices are an excellent way to enhance the flavor of food, and early research indicates that some spices may offer health benefits, too. Turmeric and cinnamon are among those studied by for their potential disease-fighting compounds. Preliminary studies have shown that curcumin, the active ingredient in turmeric powder, may carry a broad range of anti-inflammatory and potential cancer-fighting properties. However, further studies are needed to confirm these findings.

Curried Cabbage


    * 1 tablespoon(s) vegetable oil
    * 1/2 cup(s) minced shallots
    * 2 teaspoon(s) garlic cloves, minced
    * 2 tablespoon(s) whole-grain Dijon mustard
    * 2 teaspoon(s) curry powder
    * 1 teaspoon(s) ground turmeric
    * 12 cup(s) thinly sliced green cabbage (about 3 pounds)
    * 1/4 cup(s) fat-free, less-sodium chicken broth
    * 1/4 cup(s) rice vinegar
    * 1/2 teaspoon(s) salt
    * 1/4 teaspoon(s) black pepper


   1. Heat oil in a large nonstick skillet over medium-high heat. Add shallots and garlic; sauté 2 minutes. Add mustard, curry, and turmeric; cook 1 minute, stirring constantly. Stir in cabbage and remaining ingredients; cook 5 minutes or until tender, stirring frequently.

Nutritional Information
(per serving)
Calories    58
Total Fat    2.3g
Saturated Fat    0.4g
Cholesterol    0
Sodium    244mg
Total Carbohydrate    8.4g
Dietary Fiber    2.8g
Sugars    --
Protein    1.8g
Calcium    0.058g


Another from!
If you think mushrooms add flavor, but no real nutrition, here's some intriguing news: Mushrooms are the only vegetable source of vitamin D, a nutrient many people are short on these days. It's a small amount — just 15 international units — but preliminary research suggests sunlight may give it a boost. One study found that exposure to five minutes of ultraviolet light may boost Vitamin D levels in a serving (4 to 5 white button mushrooms) from 4 percent of the Daily Value to as much as 100 percent (400 IU). In addition, many popular mushroom varieties like white, portabella, and crimini are good sources of B vitamins like riboflavin and niacin.

Mushroom-Herb Chicken

    * 4  (6-ounce) skinless, boneless chicken breast halves
    * 1/4 teaspoon(s) salt
    * 1/4 teaspoon(s) black pepper
    * Cooking spray
    * 3 large shallots, peeled
    * 1 package(s) (8-ounce) presliced mushrooms
    * 1/3 cup(s) dry sherry
    * 1 teaspoon(s) dried marjoram, crushed
    * Freshly ground black pepper (optional)


   1. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/3-inch thickness using a meat mallet or small heavy skillet. Sprinkle chicken evenly with salt and 1/4 teaspoon pepper; coat with cooking spray. Heat a large nonstick skillet over medium-high heat. Add chicken to pan; cook 5 to 6 minutes on each side or until browned.
   2. While chicken cooks, cut shallots vertically into thin slices. Remove chicken from pan. Coat pan with cooking spray. Add mushrooms and shallots to pan; coat vegetables with cooking spray. Cook 1 minute, stirring constantly. Stir in sherry and marjoram. Return chicken to pan; cover and cook 3 to 4 minutes or until mushrooms are tender and chicken is done. Transfer chicken to a platter. Pour mushroom mixture over chicken; sprinkle with freshly ground pepper, if desired. Serve immediately.

Nutritional Information
(per serving)
Calories    226
Total Fat    3g
Saturated Fat    0.6g
Cholesterol    99mg
Sodium    262mg
Total Carbohydrate    5g
Dietary Fiber    1g
Sugars    --
Protein    41.6g
Calcium    0.033g

Friday, April 22, 2011

Walleye w/ Green Beans and...

Dinner Tonight: Fried Walleye w/ Green Beans and Whole Grain Bread.

Had a Walleye Fillet, purchased from Meijer Seafood Dept. Rolled in a Whole Wheat Flour and Bread Crumb mix and seasoned with McCormick Grinder Sea Salt and Pepper. Fried with Extra Virgin Olive Oil. As sides had Green Beans. After cooking the beans I put them in a large bowl and added Extra Virgin Olive Oil, Crumbled Turkey Bacon, Sea Salt and Pepper and tossed mixing well and served. Also had Aunt Millie's Whole Grain Sliced Bread. Dessert later of Breyer's Carb Smart Ice Cream w/ Del Monte Sugarless Peach Slices.

Thursday, April 21, 2011

'Shroom and Swiss Turkey Burger w/....

Dinner Tonight: 'Shroom and Swiss Turkey Burger w/ Baked Waffle Fries

I have some medical tests early in the morning so I wanted something light. So I had a Mushroom and Swiss Turkey Burger. Used a 93/7 blend of Gound Turkey and topped it with Sauteed Mushrooms and 2% Swiss Cheese. Served on a Healthy Life Sandwich Bun. Side of baked Ore - Ida Waffle Fries along with a dab of Breakstone Reduced Sour Cream.

Wednesday, April 20, 2011

Bison Sirloin Steak and Sauteed Mushrooms w/....

Dinner Tonight: Bison Sirloin Steak and Sauteed Mushrooms w/ Golden New Potatoes and Whole Grain Bread.

Had my favorite steak for dinner tonight, Bison Sirloin Steak. Seasoned with McCormick Grinder Steakhose Seasoning and fried, in Extra Virgin Olive Oil, to medium rare. Also had sides of Golden New Potatoes and Aunt Millie's Whole Grain Sliced Bread. No dessert tonight but maybe a snack later of Whole Grain Tostitos Scoops with some Black Bean and Corn Salsa.

Could 'Top Chef's' Spike Mendelsohn be your 'Next Iron Chef'?

Spike Mendelsohn is making the leap from Bravo's "Top Chef" to Food Network's "The Next Iron Chef." The Season 4 favorite joins nine other chefs, including Anne Burrell, Robert Irvine and Michael Chiarello in a battle for a permament perch in Kitchen Stadium.

The channel announced the celebrity-studded cast for "The Next Iron Chef" as shooting begins in Los Angeles and New York. The eight-episode series is set to return Oct. 30, with Alton Brown resuming hosting duties. Judges include the original "Next Iron Chef" winner, Michael Symon, as well as Simon Majumdar and British Iron Chef Judy Joo.

For "Chopped" fans, Tuesday's announcement includes delicious news:
"Chopped" judge Alex Guarnaschelli -- who has dispatched many a "Chopped" competitor with a snarl and a glare -- will be among the cheftestants.

And for Food Network watchers, it's another opportunity for an all-out showdown between two of the network's biggest rivals, Burrell and Irvine. (Of course, Burrell would probably dispute that and say there is no "rivalry," because she always wins.)

The winner of "The Next Iron Chef" will get more than just bragging rights. He or she joins the veritable pantheon of celebuchefs who reign over Kitchen Stadium and stand alongside the likes of Bobby Flay and Masaharu Morimoto, taking on all challengers in the hit series "Iron Chef America." Moreover, a "Next Iron Chef" win paves the way for potential Food Network superstardom, and perhaps even their own show. (Although that might not mean much to many of this season's competitors. They've been there, done that.)

Some have criticized the reality series as watering down a franchise that is as much about celebrity as it is cooking skills and creativity. (The last two winners, Marc Forgione and Jose Garces, worthy as they may be of the title, don't seem to have the same Q Rating as Morimoto and Flay. But what do you think? Do you disagree?) The network seems to be addressing that with a cast that is largely already recognizable to Food Network fans.

In addition to Mendelsohn, Burrell, Irvine and Napa Valley's Chiarello, the cast includes:

--Beau MacMillan of Sanctuary on Camelback Mountain in Phoenix, who's had stints on "Iron Chef America" and "Worst Cooks in America"

--Marcus Samuelsson of Red Rooster Harlem in New York, and a judge on "Chopped"

--Geoffrey Zakarian of the National and the Lambs Club in New York, and a judge on "Chopped"

--Elizabeth Faulkner of Citizen Cake and Orson in San Francisco, and a former "Iron Chef America" challenger

--Chuck Hughes of Garde Manger in Montreal and the show "Chuck’s Day Off" on Cooking Channel and an "Iron Chef America" challenger

Tuesday, April 19, 2011

Rainbow Trout w/ Green Beans and...

Today's Menu: Rainbow Trout w/ Green Beans and Hearth Grain Bread

Had some more of that Meijer Seafood Rainbow Trout! Fries up beautiful and delicious. Coated in a mix of Whole Wheat Flour and Bread Crumbs and seasoned with Sea Salt, Ground Pepper, and Parsley. Lightly fried in Extra Virgin Olive Oil. Had sides of Green Giant Green Beans and Kroger Bakery Harvest Grain Bread. Dessert later of Walmart Bakery Sugar Free Angel Food Cake and Sugarless Sliced Peaches.

National Dish of the Week: Ghana

Ghanaian cuisine has diverse traditional dishes from each ethnic group, tribe and clan from the north to the south and from the east to west. Generally, most Ghanaian food are made up of a starchy portion (rice, fufu, banku, tuozafi, gigi, akplidzii, yekeyeke, etew, ato, etc) and a sauce or soup saturated with fish, snails, meat or mushrooms.

Some of the main starchy dishes are:

    * Cooked plain rice with stew
    * Jollof rice
    * Waakye - rice and beans
    * Fufu - pounded cassava and plantain or pounded yam and plantain, or pounded cocoyam
    * Banku/Akple - cooked fermented corn dough and cassava dough
    * Kenkey/Dokonu - fermented corn dough, wrapped in corn or plantain leaves and cooked into a consistent solid balls
    * Kokonte - from dried cassava made into powder
    * Gari - made from cassava
    * Omo Tuo - pounded rice staple of northern origins.

Most Ghanaian dishes are usually served with a stew (often based on tomato with other protein cooked in it) or soup. The most popular soups are groundnut soup, light soup, and palmnut soup. Okra soup and stew are also popular. Usually rice is served with a soup or stew, kenkey is served with fried fish and hot pepper while banku is usually served with okra stew or soup and occasionally with tilapia. Fufu, akple and konkonte are served with soup.

A popular side dish in Ghana is kelewele. It is sometimes served with groundnuts, and sometimes eaten alone as a starter. Chinchinga or Kebabs are also very popular

Another popular dish is kontonmire which is mashed up taro (cocoyam) leaves. It is mixed with any protein of one's choice like snails, crabs, beef or fish and sometimes prepared with egusi (pumpkin seeds) and dressed with palm oil.

An alternative to the starch and stew combination is "Red Red", a very popular and easy to find dish. It is made up of a mashed bean stew served with fried plantain. It earns its name from the red spices that tint both the stew and plantain.

Other popular dishes include ampesie (boiled yam and unripe plantain) which is usually accompanied with kontomire, groundnut soup, or nyadowa (garden egg stew) Tilapia, fried whitebait (chinam), smoked fish and crayfish are all common components of Ghanaian dishes. The cornmeal based staples, banku and kenkey are usually accompanied by some form of fried fish (chinam) or grilled tilapia and a very spicy salsa like a condiment made from raw red and green chillies, onions and tomatoes. Banku and tilapia is a very popular combo served in most Ghanaian restaurants.

Ghanaian food is quite sophisticated with liberal and adventurous use of exotic ingredients and a wide variety of tastes, spices and textures. Herbs such as thyme, bay leaf, vegetables such as wild mushrooms, garden eggs (similar to egg plant) various types of pulses, ginger, garlic, smoked meat and fish, crab, trotters, shrimps octopus and duck all feature in Ghanaian cuisine.

Ghana - Fufu

Fufu w/ Peanut Soup and Meat
Fufu recipe has largely been modernised, and altered to reflect the ingredients available in the region where fufu is prepared. In traditional African food setting, what ever tuber is chosen to make fufu is peeled, boiled, and placed straight into a mortar and beaten smooth with a pestle. The malleable dough is served and eaten with soups like egusi soup, okra and stew, banga or palm oil fruit soup, bitter leaf soup or even peanut butter soup. For Africans in diaspora, and in deed large African cities, they could make fufu from pre-grounded starchy powders like potato flakes or potato powder, cassava flour, yam flour, or grounded rice.

Fufu Recipe Ingredients

• Potato flakes or powder. Or whole yam or unripe plantain or cocoyam (2-4 lbs or 2 cup full of powder or flakes)

• Margarine or butter (1 – 2 tablespoonful)

• Salt (optional)

• Pepper (optional)

• Cream of wheat (optional) one cupful

• Water (4 cups)

Cook Method:

Two type of fufu recipe would be described here.

A Using potato flakes

If you are using potato flakes or yam or plantain powder or cocoyam, then this is the fufu cooking recipe to follow. The method described here is for 2 – 4 servings, depending on appetite.

Estimated cooking time is 25 minutes.

1. Bring about 2 – 4 cups of water to boil in a large pot.

2. If you are using cream of wheat, add about 1 – 2 cups of the cream of wheat into the boiling water and stir. This leaves a thick pasty mixture.

3. Add 1 – 2 tablespoonful of butter or margarine.

4. Add 2 – 4 cups of potato flakes and stir continuously. You can add hot water to the mix to achieve your desired texture.

5. You may sprinkle very small amount of salt in to taste here if desired.

6. Continue to stir until you get a smooth dough.

7. The dough is rolled into balls and served with desired soup.

You can see a list of African soup commonly used below.

B. Using Whole Yam, Plantain, or Cocoyam

The cooking described here is for 2 – 4 servings as well.

Estimated cooking time is 45 minutes

1. Wash your 2 – 4 lbs of yam or cocoyam or plantain. You could peel of the covering before or after boiling. It really does not matter. Some people say boiling the yam or plantain with its coverings adds extra flavour to it. If you prefer to try it that way, then only peel of the covering after boiling.

2. Place inside a large pot and add water.

3. Bring to boil for about 20 – 30 minutes until soft and tender.

4. Now put the boiled yam or plantain or cocoyam into a food processor and add 1 – 2 tablespoonful of margarine or butter as well as salt and pepper to taste as desired.

5. Allow this to blend into a smooth thick dough.

6. Roll the dough into balls and serve with your favourite soup.

7. Enjoy your fufu.

There could be slight variations to this fufu recipe as you would expect. Whatever variation you know, try all to get different feel of this great African food.

Monday, April 18, 2011

Italian Marinated Chicken Breast w/…

Dinner Tonight: Italian Marinated Chicken Breast w/ Asparagus and Harvest Grain Bread.

Spring is in full motion and the grill stays fired up! I marinated some Chicken Breasts with Kraft Free Italian Dressing. Marinated in the fridge for 3 hours then after before grilling them seasoned therm with Sea Salt and Ground Black Pepper. They were above average size breasts so I grilled them about 6 minutes per side, love them grill marks! Served with fresh Asparagus. I cut each stalk into thirds. Then in a medium size skillet, after spraying with Pam w/ Olive Oil, I melted about 1 1/2  pats of I Can’t Believe It’s Not Butter in the skillet and then added sliced Almonds. Then added the Asparagus bits along with 2 pieces of crumbled Turkey Bacon and seasoned with Ground Black Pepper and Garlic Salt. Cooked over medium heat for 8 – 10 minutes, up to you on how crisp you would like to keep the Asparagus. Also served with Kroger Bakery Harvest Grain Bread.

Fruit of the Week - Pear


The pear is a fruit tree of genus Pyrus and also the name of the tree's edible pomaceous fruit. The pear is classified in subtribe Pyrinae within tribe Pyreae and is a perennial. The apple (Malus domestica), which it resembles in floral structure, is also a member of this subcategory.

Pears are native to coastal and mildly temperate regions of the Old World, from western Europe and north Africa east right across Asia. They are medium sized trees, reaching 10–17 m tall, often with a tall, narrow crown; a few species are shrubby. The leaves are alternately arranged, simple, 2–12 cm long, glossy green on some species, densely silvery-hairy in some others; leaf shape varies from broad oval to narrow lanceolate. Most pears are deciduous, but one or two species in southeast Asia are evergreen. Most are cold-hardy, withstanding temperatures between −25 °C and −40 °C in winter, except for the evergreen species, which only tolerate temperatures down to about −15 °C. The flowers are white, rarely tinted yellow or pink, 2–4 cm diameter, and have five petals. Like that of the related apple, the pear fruit is a pome, in most wild species 1–4 cm diameter, but in some cultivated forms up to 18 cm long and 8 cm broad; the shape varies in most species from oblate or globose, to the classic pyriform 'pear-shape' of the European Pear with an elongated basal portion and a bulbous end.

The fruit is composed of the receptacle or upper end of the flower-stalk (the so-called calyx tube) greatly dilated. Enclosed within its cellular flesh is the true fruit: five cartilaginous carpels, known colloquially as the "core". From the upper rim of the receptacle are given off the five sepals[vague], the five petals, and the very numerous stamens.

The pear is very similar to the apple in cultivation, propagation and pollination. The pear and the apple are also related to the quince.

Pears and apples cannot always be distinguished by the form of the fruit; some pears look very much like some apples. One major difference is that the flesh of pear fruit contains stone cells (also called "grit"). Pear trees and apple trees do have several visible differences.

According to Pear Bureau Northwest, there are about 3000 known varieties of pears grown worldwide. In the United States only 10 heirloom varieties are widely recognized: Green Bartlett, Red Bartlett, Bosc, Green Anjou, Red Anjou, Comice, Forelle, Seckel, Concorde, and Starkrimson.

The pear is frequently raised by sowing the pips (seeds) of ordinary cultivated or of wild kinds, these forming what are known as free or pear stocks, on which the choicer varieties are grafted for increase. Both quince and clonally-produced pear rootstocks are also used for Pyrus communis orchards. For new varieties the flowers can be cross-bred to preserve or combine desirable traits. The fruit of the pear is produced on spurs, which appear on shoots more than one year old.

Summer and autumn cultivars of Pyrus communis, being Climacteric fruits are gathered before they are fully ripe, while they are still green, but snap off when lifted. In the case of the 'Passe Crassane', long the favored winter pear in France, the crop should is traditionally gathered at three different times: the first a fortnight or more before it is ripe, the second a week or ten days after that, and the third when fully ripe. The first gathering will come into eating last, and thus the season of the fruit may be considerably prolonged. Nashi pears are allowed to ripen on the tree.

Pears may be stored at room temperature until ripe. Pears are ripe when flesh around stem gives to gentle pressure. Ripe pears are optimally stored refrigerated, uncovered in a single layer, where they have a shelf life of 2 to 3 days.

Pears are consumed fresh, canned, as juice, and dried. The juice can also be used in jellies and jams, usually in combination with other fruits or berries. Fermented pear juice is called perry or pear cider.

Pears ripen at room temperature. They will ripen faster if placed next to bananas in a fruit bowl. Refrigeration will slow further ripening. Pear Bureau Northwest offers tips on ripening and judging ripeness: While the skin on Bartlett pears changes from green to yellow as they ripen, most varieties show little color change as they ripen. Because pears ripen from the inside out, the best way to judge ripeness is to "Check the Neck." To Check the Neck for ripeness, apply gentle thumb pressure to the neck, or stem end of the pear. If it yields to gentle pressure, then the pear is ripe, sweet, and juicy. If it is firm, leave pear at room temperature and Check the Neck daily for ripeness.

The culinary or cooking pear is green but dry and hard and only edible after several hours of cooking. Two Dutch cultivars are "Gieser Wildeman" and "Saint Remy". They are traditionally stewed in wine with spices and served both warm and cold.

Pear wood is one of the preferred materials in the manufacture of high-quality woodwind instruments and furniture. It is also used for wood carving, and as a firewood to produce aromatic smoke for smoking meat or tobacco. Pear wood is valued for kitchen spoons, scoops and stirrers, as it does not contaminate food with color, flavor or smell and resists warping and splintering despite repeated soaking and drying cycles. Pear leaves were smoked in Europe before tobacco was introduced.

Pears are less allergenic than many other fruits, and pear juice is therefore sometimes used as the first juice introduced to infants. However, caution is recommended for all fruit juice consumption by infants as studies have suggested a link between excessive fruit juice consumption and reduced nutrient intake as well as a tendency towards obesity. Pears are low in salicylates and benzoates and are therefore recommended in exclusion diets for allergy sufferers. Along with lamb and rice, pears may form part of the strictest exclusion diet for allergy sufferers.

Pears can be useful in treating inflammation of mucous membranes, colitis, chronic gallbladder disorders, arthritis, and gout. Pears can also be beneficial in lowering high blood pressure, controlling blood cholesterol levels, and increasing urine acidity.

In ancient Greece, pears were used to treat nausea. Most of the fiber is insoluble, making pears a good laxative. The gritty fiber content may cut down on the number of cancerous colon polyps. Most of the vitamin C, as well as the dietary fiber, is contained within the skin of the fruit.

Baked Pears with Vanilla Yogurt and Granola

Baked Pears with Vanilla Yogurt and Granola

A simple and delicious fruit dessert!

Author: Recipe courtesy of 3-A-Day of Dairy

Serves: 4 person(s)
Yield: 4 x 1/2 pear servings

Preparation Time: 30 mins
Cooking Time: 35 mins


      2 medium pears (Bartlett or D'Anjou pears)
      1/2 cup apple juice, no added sugar
      1 cup water
      1 Tbsp honey
      3 containers (6 oz each) nonfat, low-sugar vanilla yogurt (such as Dannon Light 'n Fit)
      1/2 cup low-fat granola
      4 mint leaves (optional)


      Preheat oven to 375ºF.

      Cut pears in half lengthwise and remove core with a melon baller or small spoon. Place pears, cut side down, in a shallow baking dish just large enough to hold them.

      Pour apple juice and water over pears; drizzle with honey. Cover pan loosely with foil and bake about 35 minutes or until tender. While pears are baking, place granola in a shallow baking pan or pie plate and toast in oven 10 minutes; set aside.

      When pears are done, pour baking liquid into a small saucepan and reduce over medium heat until about 1/4 cup of syrup remains; set aside to cool.

      Line a colander with paper towels and place over bowl to catch drips. Pour yogurt into colander and allow to drain about 30 minutes.

      Divide yogurt among 4 shallow bowls. Place warm pear half, cut side up, over yogurt. Top with toasted granola and drizzle with syrup. Garnish with a mint leaf, if desired.

Nutritional Information
(Per Serving)

Calories:    170 cals
Kilojoules:    711 kJ
Fat:    0.8 g
Carbohydrates:    38.0 g
Protein:    5.1 g
Cholesterol:    3.5 mg
Sodium:    90 mg
Saturated Fat:    0.1 g
Fiber:    3.4 g
Calcium:    160.0 mg
Total Sugars:    24.3 g

Saturday, April 16, 2011

Turkey Burger and Sauteed Mushrooms w/ Chili Beans

Dinner Tonight: Turkey Burger and Sauteed Mushrooms w/ Chili Beans

Had a Ground Turkey Burger, a 93/7 blend. Seasoned with Sea Salt and Ground Pepper with Sauteed Mushrooms on a Healthy Life Sandwich Bun. The side dish was Chili Beans and added Jack Daniels Honey BBQ Sauce, Frank's Red Hot Sauce, and 2 pieces of crumbled Turkey Bacon. Dessert later Walmart Bakery Sugar Free Angel Food Cake and Del Monte Sugarless Pear Slices.

The Food Network Announces a Bunch of New Shows

The Food Network Announces a Bunch of New Shows
Thursday, April 14, 2011, by Raphael Brion

Yesterday Scripps Networks Interactive — the parent of the Food Network, Cooking Channel, Travel Channel, and HGTV — held its upfronts and announced a bevy of new shows for the coming year and 2012. Via the fine folk at the Times, TBI, Multichannel, and Variety, here's what's the Food Network has planned:

· Guy vs. Rachael's Celebrity Smackdown: A series with Guy Fieri and Rachael Ray. Do they, uh, smack down celebrities?
· Sugar High: Cakeman Duff Goldman "riding around the country on a motorcycle, testing and critiquing different desserts." As he said, "Basically, its Diners, Drive-ins, and Dives, but for desserts." (Premieres August 8, 10:30 pm)
· Pioneer Women: A daytime series with food blogger Ree Drummond aka the Pioneer Woman. (August 2011)
· A daytime series with country music star Trish Yearwood (September 2011)
· Tough Cookies: A "docu-soap about a multi-generational family running a bakery in New Jersey." Sounds a little bit like TLC's Cake Boss? (July 2011)
And so much more. >>>

· Bobby Flay's Barbecue Addiction
· Have Cake, Will Travel: "A cake decorator traveling the country to create cakes for special events" (April 26, 9 pm)
· Heat Seekers: "Aaron Sanchez and Roger Mooking searching for the spiciest food in the country" (July 2011)
· Best In Smoke: "Six of the best barbecue masters meet in New York City to face off for a $50,000 prize and the right to claim the title Best in Smoke" (May 8, 10 pm)
· Crave: Food-obsessed journalist "sheds light on how a particular dish or trend started, how it's made, the science behind it" (June 20, 10 pm)
· Chef Hunter: Every week, a culinary head-hunter "brings together four rising-star chefs from across the country to compete for an executive chef position at a prestigious restaurant" (August 2011)
· Halloween Wars: "Five teams of cake decorators, candy makers and amazing pumpkin carvers compete to prove they are the top in Halloween treats" (October 2011)
· Supersizers: A retread of the BBC series The Supersizers Go... and The Supersizers Eat..., two "foodies" "explore the history of cusine in different eras and receive medical exams to see how the diets of days past affect their bodies." (January 2012)

According to TBI, the Cooking Channel is also launching a bunch of shows:
· Eat St.: "A lip-smacking celebration of North America's tastiest, messiest, and most irresistible street food" where "the real stars are the street food mavericks themselves" (April 12, 8 pm)
· Unique Sweets: "an insider's peek into innovative eateries across America that are creating the most unique and exciting desserts today" (April 24, 10:30 pm)
· From Spain With Love: "Gastronomad and host Annie Sibonney uses food as a window into Spain and its many characters, the series uncovers the rich contradictions of the country"
· The Originals with Emeril: Emeril Lagasse tours the "iconic food establishments that have helped shape the country's culinary landscape" (May 5, 10:30 pm).
· Hook, Line & Dinner: "Expert fisherman and obsessed seafoodie" Ben Sargent "meets local fishermen who show him how they battle the elements to bring in the catch of the day - and then he follows that catch straight through to the kitchen" (June 7, 10:30 pm)
· Ching-He Huang Series: The Chinese Food Made Easy host explores authentic but approachable Chinese recipes (July 2011)
· Baking Made Easy: UK chef Lorraine Pascale "shares her secrets, passion and knowledge on baking sweet and savory recipes" (Fall 2011)
· The Perfect 3: "Cooking Channel's favorite faces spotlight the perfect three dishes in 13 classic categories" and webisodes highlight winning viewer recipe submissions (July 2011)

The Travel Channel announced Diplo Is Never Going Home, a series with the deejay known as Diplo, and Man v Food Nation. Sadly, there was no word of Anthony Bourdain's Komrads.

Nutty Carrot Cake Bars

Came across this diabetic friendly dessert recipe on the web site!
Loaded with carrot, nuts, and pumpkin pie spice and slathered with a velvety cream cheese frosting, these bars are sure to become a family favorite. I used Splenda as the sugar substitute.Turned out moist and delicious!

SERVINGS: 20 bars

 Nonstick cooking spray
3/4     cup all-purpose flour
1/4     cup whole wheat flour
1/2     cup sugar or sugar substitute* equivalent to 1/2 cup sugar
1-1/2     teaspoons pumpkin pie spice
1     teaspoon baking powder
1/8     teaspoon salt
1     cup finely shredded carrot
3/4     cup chopped walnuts or pecans, toasted
1/3     cup refrigerated or frozen egg product, thawed, or 3 egg whites, lightly beaten
1/4     cup cooking oil
1/4     cup fat-free milk
1     recipe Fluffy Cream Cheese Frosting (see recipe below)

1. Preheat oven to 350 degrees F. Line a 9x9x2-inch baking pan with foil, extending foil over the edges of the pan. Lightly coat foil with nonstick cooking spray. Set aside.

2. In a medium bowl, combine all-purpose flour, whole wheat flour, sugar, pumpkin pie spice, baking powder, and salt. Add carrot, 1/2 cup of the nuts, the eggs, oil, and milk. Stir just until combined. Spread mixture evenly in the prepared pan.

3. Bake for 15 to 18 minutes or until a toothpick inserted near center comes out clean. Cool bars in pan on a wire rack.

4. Using the edges of the foil, lift the uncut bars out of the pan. Spread top evenly with Fluffy Cream Cheese Frosting. Sprinkle with the remaining 1/4 cup nuts. Cut into 20 bars. Makes 20 bars.

Fluffy Cream Cheese Frosting: Thaw 1/2 cup frozen light whipped topping. In a medium bowl, beat half of an 8-ounce package reduced-fat cream cheese (Neufchatel), softened, with an electric mixer on medium speed until smooth. Beat in 1/4 cup vanilla low-fat yogurt until smooth. Fold whipped topping into cream cheese mixture.

*Sugar Substitutes: Use Sweet 'N Low® bulk or packets. Follow package directions to use product amount equivalent to 1/2 cup sugar.
PER SERVING WITH SUBSTITUTE: same as above, except 102 cal., 7 g carbo. Exchanges: 0.5 Other Carbohydrates. Carb choices: 0.5

To store: Layer bars between waxed paper in an airtight container. Cover; seal. Store in the refrigerator for up to 3 days or freeze for up to 3 months.

Nutrition Facts Per Serving:

    * Servings: 20 bars
    * Calories121
    * Total Fat (g)7
    * Saturated Fat (g)2
    * Cholesterol (mg)5
    * Sodium (mg)64
    * Carbohydrate (g)12
    * Fiber (g)1
    * Protein (g)3

Friday, April 15, 2011

Baked Salmon w/ Brown and Wild rice

Dinner Tonight: Spice Crusted Baked Salmon w/ Whole Grain Brown and Wild Rice and Whole Grain Bread.

Purchased some more of the Walmart Salmon Fillets. I made a rub of a 1/2 ts of Splenda Brown Sugar, 1 ts Cumin, 1 ts Ground Cinnamon, and 1 ts Chili Powder, Sea Salt and Pepper to taste. Then baked them at 400 degrees for 12 minutes. As sides had Uncle Ben's Whole Grain Brown and Wild Rice and Aunt Millie's Whole Grain Sliced Bread. For dessert later walmart Bakery Sugar free Angel Food Cake and Sliced Sugarless Peaches. 

Study: Green tea supplements not as good as a cup of green tea

April 14th, 2011 8:09 pm ET
Colette Bouchez

Green Tea leaves

If you’ve been pushing aside that healthy cup of green tea in favour of a handful of green tea supplements,  you might not be getting the health benefits you think.  In a new analysis released today  by the United States Department of Agriculture (USDA), the chemical composition of some supplements does not offer the same benefits as drinking green tea . Morever some contained  signficant levels of other other ingredients not listed on the product label.

Publishing their findings today in the Journal of AOAC International, the American scientists say that many of  the green tea supplements they analyzed contained high levels of compounds that cause a breakdown of the the most important health factors found in green tea leaves – including the natural compounds catechins and flavonol gylcosides.

Making those tea-stained waters a bit murkier:  The scientists report that in addition to the compounds which reduce the health effects of the green tea, testing also revealed that some supplements contained ingredients which weren’t on the label  - such as the herb fenugreek,  or sucrose.   Moreover, the quality of the ingredients varied greatly among supplements, with one green tea supplement actually containing no green tea at all!

When it came to choosing the best of the worst, the researchers found that green tea supplements in sold form appeared to come closer to the effects of  real green tea, then the liquid green tea supplements.

But either way, the researchers suggest that some green tea supplement makers who are riding on the coattails of health claims attributed to natural green tea may be misleading consumers. .

““The claim that a green tea dietary supplement is a good alternative for tea leaves is questionable from a chemical composition point of view,” reports Pei Chen, PhD the  USDA lead author on the study. 

How The Study Was Done

To test the efficacy of the green tea supplements, researchers looked at 20  commercially available green tea dietary supplement products (12 tablets or capsules and 8 liquids) from what they called “ most of the big dietary supplement manufacturers”.    Using various analytical techniques they identified the chemical constituents of each product, as well as pinpointing the ingredients - and then compared what they found to an analysis conducted on 8 different samples of natural green tea.

The result:  There were significant variations  between the level and concentration of  compounds found in the supplements, when compared to the natural tea, with the greatest discrepancies found in the liquid supplements.  Many of the compounds found in the supplements were also responsible for degrading and devaluing the impact of the health factors attributed to green tea.
In addition to  discrepancies in active compounds, the researchers also found at least some of the products contained other ingredients not listed on the label, including sugars and other herbs. One green tea supplement actually contained no green tea at all!

The bottom line: Problems in manufacturing and storage of the supplements, along with poor quality control make green tea supplements a dicey choice if you’re trying to improve your health.

How green tea improves your health

Green tea – in its natural tea form – has been shown in studies to have many positive health effects, including reducing the risk of Alzheimer’s disease. Its  also been credited with helping reduce the risk of certain cancers, and improving cardiovascular health, as well as helping with weight control. 

But perhaps one of it’s most astounding effects have been seen on fertility. Indeed, in one now-classic study conducted at Kaiser-Permanente Health System researchers found that women who drank as little as one-half cup of green tea daily were able to double their chances of getting pregnant.

Moreover,  a second compound known as hypoxithine, also found in green tea, is the same chemical found naturally in the follicular fluid that surrounds a woman’s eggs. This finding gave rise to the idea that green tea may help infertile women produce better and stronger eggs for a quicker and easier pregnancy.  

But, will green tea supplements have the same effect?  Researchers say clearly that depends on the supplement.

“Although there are some good green tea dietary supplement products, there is no way for the consumer to know the qualities of the green tea dietary supplement products from reading the labels,”  reports  Chen.

The bottom line: When it comes to the health benefits of green tea, brewing a relaxing cup of the real stuff may be the way to go!

Colette Bouchez is medical researcher and woman's wellness expert and the  author of ten books on women's health including her latest "Green Fertility: Nature's Secrets for Making Babies."

Thursday, April 14, 2011

ABC to replace soaps with cooking, diet shows


TV Critic/
Last Modified: Apr 14, 2011 08:30PM

As soap opera viewers flee, ABC is hoping to lure them back with food, first feeding them and then helping them lose the extra weight.

Two lifestyle shows will replace the canceled serials. Chef Mario Batali will host “The Chew,” which will focus on food from “every angle,” according to the press release: “as a source of joy, health, family ritual, friendship, breaking news, dating, fitness, weight loss, travel adventures and life’s moments.” It will premiere in September.

“The Revolution” will be about health and lifestyle transformations “from relationships to family, food, style, home design, finance and more.” Each week, one woman’s five-month weight loss will be distilled to five days, with the big reveal on Friday. “Project Runway’s” Tim Gunn will be joined by celebrity trainer Harley Pasternak and “American Idol’s” Kim Locke. “The Revoluion” premieres in January.

Bison Sirloin Steak and Sauteed Mushrooms w/....

Dinner Tonight: Bison Sirloin Steak and Sauteed Mushrooms w/ Asparagus and Whole Grain Bread.

Had my favorite Steak for dinner, Bison Sirloin Steak. Seasoned with McCormick Grinder Steakhouse Seasoning and cooked medium rare. Then topped with Sauteed Mushrooms. Had sides of Asparagus and Aunt Millie's Whole Grain Sliced Bread. The Asparagus was delicious and tender, seasoned with Garlic Salt and Ground Black Pepper and lightly fried in Extra Virgin Olive Oil, I Can't Believe It's Not Butter, and mixed with sliced Almonds.

National Dish of the Week: Germany

German cuisine is a style of cooking derived from the nation of Germany. It has evolved as a national cuisine through centuries of social and political change with variations from region to region. The southern regions of Germany, including Bavaria and neighboring Swabia, share many dishes. Furthermore, across the border in Austria one will find many similar dishes. However, ingredients and dishes vary by province. There are many significant regional dishes that have become both national and regional. Many dishes that were once regional, however, have proliferated in different variations across the country into the present day.


Pork, beef, and poultry are the main varieties of meat consumed in Germany, with pork being the most popular. The average person in Germany will consume up to 61 kg (130 lb) meat in a year.[citation needed] Among poultry, chicken is most common, although duck, goose, and turkey are also enjoyed. Game meats, especially boar, rabbit, and venison are also widely available all year round. Lamb and goat are also available, but are not as popular.

Meat is usually pot-roasted; pan-fried dishes also exist, but these recipes usually originate from France. Several cooking methods used to soften often tough cuts have evolved into national specialties, including Sauerbraten, involving marinating beef or venison in a vinegar or wine vinegar mixture over several days. A long tradition of sausage-making exists in Germany, including hundreds of regional variations. There are more than 1500 different types of sausage (Wurst)[1] in Germany. Most Wurst is still made by German sausage makers (German: Metzger) with natural casings derived from pork, sheep or lamb intestine. Among the most popular and most common are the Bratwurst, usually made of ground pork and spices, the Wiener, which may be pork or pork/beef and is smoked and fully cooked in a water bath, and Blutwurst or Schwarzwurst made from blood (often of pigs or geese). There are literally thousands of types of cold cuts. Regional specialties, such as the Münchner Weißwurst popular in Bavaria, can also be found from all regions of the country.


Trout is the most common freshwater fish on the German menu; pike, carp, and European perch also are listed frequently. Seafood traditionally was restricted to the northern coastal areas, except for pickled herring, often served as Rollmops (a pickled herring fillet rolled into a cylindrical shape around a piece of pickled gherkin or onion) or Brathering (fried, marinated herring). Today many sea fish, like fresh herring, tuna, mackerel, salmon and sardines are well established throughout the country. Prior to the industrial revolution and the ensuing pollution of the rivers, salmon were common in the rivers of Rhine, Elbe, and Oder.


Vegetables are often used in stews or vegetable soups, but are also served as a side dish. Carrots, turnips, spinach, peas, beans, broccoli and many types of cabbage are very common. Fried onions are a common addition to many meat dishes throughout the country. Asparagus, especially white asparagus known in English as spargel (the German name for asparagus), is a common side dish or may be prepared as a main dish. Restaurants will sometimes devote an entire menu to nothing but white asparagus when it is in season. Spargel season (German: Spargelzeit or Spargelsaison) traditionally begins in mid-May and ends on St. John's Day (24 June). Potatoes, while a major part of the German cuisine, are usually not counted among vegetables by Germans.

 Side dishes

Noodles, made from wheat flour and egg, are usually thicker than the Italian flat pasta. Especially in the southwestern part of the country, the predominant variety of noodles are spätzle, made with large amounts of egg yolk, and maultaschen, traditional stuffed noodles reminiscent of ravioli.

Besides noodles, potatoes are common. Potatoes entered the German cuisine in the late 18th century, and were almost ubiquitous in the 19th century and since. Potatoes most often are boiled (in salt water, Salzkartoffeln), but mashed (Kartoffelpüree) and fried potatoes (Bratkartoffeln) also are traditional. French fries, called Pommes frites or Pommes in German, are a common style of fried potatoes; they are traditionally offered with either ketchup or mayonnaise, or, as pommes rot-weiß, with both.

Also common, especially in the south of Germany, are dumplings (including klöße or knödel) and potato noodles including schupfnudel which is similar to Italian gnocchi.

Spices and condiments

Generally, with the exception of mustard for sausages, German dishes are rarely hot and spicy; the most popular herbs are traditionally parsley, thyme, laurel, chives, black pepper (used in small amounts), juniper berries and caraway. Cardamom, anise seed, and cinnamon are often used in sweet cakes or beverages associated with Christmas time, and sometimes in the preparation of sausages, but are otherwise rare in German meals. Other herbs and spices like basil, sage, oregano, and hot chili peppers have become more popular in recent times.

Mustard ("Senf") is a very common accompaniment to sausages and can vary in strength, the most common version being "Mittelscharf" (lit. "medium hot"), which is somewhere between traditional English and French mustards in strength. Düsseldorf and the surrounding area is known for its particularly spicy mustard, which is used both as a table condiment and in local dishes such as Senfrostbraten (roasted steak with mustard). In the southern parts of the country, a sweet variety of mustard is made which is almost exclusively served with the Bavarian speciality Weißwurst. German mustard is usually considerably less acidic than American varieties.

Horseradish is commonly used as a condiment either on its own served as a paste, enriched with cream ("Sahnemeerrettich"), or combined with mustard. In some regions of Germany it is used with meats and sausages where mustard would otherwise be used.

Garlic was long frowned upon for causing halitosis and thus has never played a large role in traditional German cuisine, but has risen in popularity in recent decades due to the influence of French, Italian, Spanish, Portuguese, Greek, and Turkish cuisine. Bear's garlic, a rediscovered spice from earlier centuries, has become quite popular again since the 1990s.


A wide variety of cakes and tarts are served throughout the country, most commonly made with fresh fruit. Apples, plums, strawberries, and cherries are used regularly in cakes. Cheesecake is also very popular, often made with quark. Schwarzwälder Kirschtorte is another very well-known cake, made with cherries. German doughnuts (which have no hole) are usually balls of yeast dough with jam or other fillings, and are known as Berliner, Kreppel or Krapfen depending on the region. Eierkuchen or Pfannkuchen are large, and relatively thin pancakes, comparable to the French Crêpes. They are served covered with sugar, jam or syrup. Salty variants with cheese, ground meat or bacon exist as well (but aren't usually considered desserts, but main dishes). In some regions Eierkuchen are filled and then wrapped, in others they're cut into small pieces and arranged in a heap. The word Pfannkuchen can either mean German doughnuts (see Berliner) or pancakes (see Eierkuchen), depending on the region.

A popular dessert in northern Germany is "Rote Grütze", red fruit pudding, which is made with black and red currants, raspberries and sometimes strawberries or cherries cooked in juice with corn starch as a thickener. It is traditionally served with cream, but also is served with vanilla sauce, milk or whipped cream. "Rhabarbergrütze" (rhubarb pudding) and "Grüne Grütze" (gooseberry fruit pudding) are variations of the "Rote Grütze". A similar dish, Obstkaltschale, may also be found all around Germany. Ice cream and sorbets are also very popular.

Structure of meals

Breakfast (Frühstück) commonly consists of bread, toast, and/or bread rolls with cold cut, cheese or jam ("Konfitüre" or more commonly called "Marmelade"), marmalade or honey, eggs, and strong coffee or tea (milk, cocoa or juice for children). Deli meats, such as ham, salted meats and salami, are also commonly eaten on bread in the morning, as are various cheeses. A variety of meat-based spreads such as Leberwurst (liverwurst) are eaten during breakfast as well.

Traditionally, the main meal of the day has been lunch (Mittagessen), eaten around noon. Dinner (Abendessen or Abendbrot) was always a smaller meal, often consisting only of a variety of breads, meat or sausages, cheese and some kind of vegetables, similar to breakfast, or possibly sandwiches. However, in Germany, as in other parts of Europe, dining habits have changed over the last 50 years.

Today, many people eat only a small meal in the middle of the day at work, and enjoy a hot dinner in the evening at home with the whole family. This is also the reason why the availability of cheap restaurants close to the office or the existence of a factory canteen cannot be assumed automatically.

For others, the traditional way of eating is still rather common, and not only in rural areas. Breakfast is still very popular and may be elaborated and extended on weekends, with friends invited as guests. Since the 1990s the Sunday brunch has also become common, especially in city cafés.


Sauerbraten (German: sauer 'sour' i.e. pickled + Braten, roast meat) is a German pot roast, usually of beef (but other meats such as venison, lamb, mutton, pork, and horse are sometimes used), marinated before cooking in a mixture of vinegar, water, spices and seasonings. Sauerbraten is traditionally served with red cabbage, potato dumplings (Kartoffelklöße), Spätzle, boiled potatoes, or noodles. While many German-style restaurants in America pair potato pancakes with sauerbraten, this is common only in a small part of Germany.

Sauerbraten has been described as one of the national dishes of Germany. Sauerbraten is one of the best known German dishes and several regions boast local versions including: Franconia, Rhineland, Saarland, Silesia, and Swabia. Regional variations of sauerbraten differ in the ingredients of their marinade, gravy, and traditional accompaniments.

Classic Sauerbraten Bon Appétit | November 1995

*You will need to begin marinating the beef two days ahead.
Yield: Serves 8
2 1/4 cups water
1 cup cider vinegar
1 medium onion, coarsely chopped
1 lemon, cut into 8 wedges
2 bay leaves
1 1/2 teaspoons salt
1/2 teaspoon whole black peppercorns
1/2 teaspoon whole cloves
1 4 1/2-pound top round roast
1/4 cup vegetable oil
1/4 cup all purpose flour
1 cup canned beef broth
1/3 cup (packed) dark brown sugar
1/3 cup gingersnap cookie crumbs

Combine first 8 ingredients in large saucepan and bring to boil. Cool.

Place beef in bowl slightly larger that beef. Pour marinade over. Cover and chill 2 days, turning beef twice daily.

Preheat oven to 350°F. Remove beef from marinade and place in roasting pan; reserve marinade. Roast beef until tender, about 2 hours. Transfer beef to carving board; cool. Pour any accumulated juices from roasting pan into marinade. Strain marinade (do not clean roasting pan).

Mix 1/4 cup oil and flour in heavy large skillet. Stir over medium heat until dark brown, about 10 minutes. Gradually mix in 2 cups marinade (discard any remaining marinade) and broth. Boil until thick, stirring often, about 10 minutes. Mix in sugar and cookie crumbs. Pour into roasting pan and place over medium-high heat. Bring to boil, scraping up any browned bits. Season to taste with salt and pepper.

Slice beef and arrange in large baking dish. Pour sauce over meat. (Can be prepared 1 day ahead. Cover and chill).

Preheat oven to 400°F. Bake beef until heated through, about 15 minutes.

Wednesday, April 13, 2011

Barbeque Pork Burritos

Dinner Tonight: Barbeque Pork Burritos

Found the recipe on a tub of the Lloyd's BBQ tub. Lightened it up a bit by using Whole Grain Tortilla's, Kraft 2% Shredded Cheese, and Fat Free Refried Beans.

1/2     Can (16 oz. size) Old El Paso Fat Free Refried Beans (1 cup)
4     Whole Grain Tortillas (10 inches in diameter)
1     Cup LLOYD'S® BBQ Pork in Original BBQ Sauce
1     Cup Kraft 2% Shredded Cheddar Cheese (4 oz.)
1     Cup Kroger Naturally Preferred Organic Black Bean and Corn Salsa (any variety)
 *     Breakstone Reduced Sour cream, sliced ripe olives and additional salsa, if desired

Place about 1/4 cup beans in center of each tortilla. Top each with 1/4 cup pork and 1/4 cup cheese. Fold 1 end of each tortilla up about 1 inch over filling; fold right and left sides over folded end, overlapping. Fold remaining end down. Arrange burritos seam sides down in 11x7-inch microwavable dish; top each burrito with 1/4 cup salsa. Cover loosely. Microwave on High 5 minutes, rotating dish 1/4 turn after 3 minutes. Top with remaining ingredients; serve immediately. 4 servings.