Heart-conscious Comfort Soup

Ingredients

2 tsp margarine
3 green onion, thinly sliced
1 stalk celery, chopped
2 cloves garlic, minced
1 can (5 oz) clams
1 bottle clam juice
1 cup water
1 potato, peeled and diced
1/2 tsp dried thyme leaves
1/2 lb uncooked shrimp, peeled
1/2 lb baby scallops
1/2 cup fresh or frozen corn
1 can evaporated skim milk
1/2 cup chopped fresh parsley
freshly ground black pepper

Method

  1. Melt margarine in a large saucepan over medium heat. Add onion, celery and garlic. Cook 2 to 3 minutes until tender.
  2. Stir in juice from canned clam, bottled clam juice, water, potato and thyme. Bring to a boil and then simmer until potatoes are tender, about 15 minutes.
  3. Add clams, shrimp, scallops and corn. Continue to simmer, stirring occasionally, until seafood is cooked through, about 5 minutes.
  4. Stir in milk and heat through. Mix in parsley and season with pepper before serving.

Makes 8 servings.

Source: Home Basics


Today’s Comic

Condom-prepared Oshi Sushi

Condoms used to make oshi sushi with smoked salmon, avocado, vinegared rice and mayonnaise

The above image is from a Kindle cookbook on food preparation using condoms shown below.

8 Healthy Breakfast Ideas

1. Front-load your calories

Aim to consume 20 percent to 25 percent of your total daily calories at breakfast (up to 400 calories for women, up to 500 for men, and a bit more for vigorous exercisers). Research shows that it increases levels of the satiety hormone PYY, helping you to feel full, and may reduce the number of calories you consume at lunch, according to Heather Leidy, Ph.D., an assistant professor in the department of nutrition and exercise physiology at the University of Missouri, Columbia. It may also help you avoid overeating later in the day, which may lead to weight gain.

2. Think protein

The latest research suggests that eating protein first thing in the morning is crucial. Having 24 to 35 grams may help prevent weight gain and promote weight loss by stabilizing your blood sugar, decreasing your appetite, and making you feel full. Morning protein also helps limit high-fat evening snacking. A study in the American Journal of Clinical Nutrition found that people who ate a protein-rich breakfast consumed 200 fewer calories at night.

3. Time it right

“In general, researchers agree that you should have a meal within 2 hours of getting up,” said Rania Mekary, Ph.D., an assistant professor at the Massachusetts College of Pharmacy and Health Sciences University in Boston. “If you eat later, you may be fasting too long.”

4. Pump up your cereal

Ready-to-eat cereal on its own isn’t the healthiest of breakfasts. That’s because it’s primarily carbohydrates, with little fat or protein to help control blood sugar levels and keep you full. A cereal can be considered “good for you” if it has few ingredients, 5 grams or more of fiber, and no more than 3 grams of fat, 8 grams of sugar, and 140 milligrams of sodium.

Milk adds protein, but not enough. Topping cereal with 1 cup (8 ounces) of Greek yogurt and a quarter-cup of almonds will supply 33 grams of protein. (Add fresh fruit for extra fiber and sweetness.) If only milk will do, supplement your cereal with an egg or a slice of whole-wheat toast with nut butter.

5. Choose yogurt carefully

All yogurts contain lactose, a naturally occurring sugar, but vanilla and fruit-based yogurts often contain added sugars. We tested 14 Greek vanilla yogurts and found that they had 6 to 21 grams of sugars. Those on the low end included Dannon Light & Fit Nonfat (7 grams), Yoplait 100 Fat Free (7 grams), and Activia Light Fat Free (6 grams). One way to keep the sugar down is to choose a plain variety, then add a tiny amount of vanilla extract and honey, or top with fruit. In general, when shopping for yogurt, look for one that has 20 grams or less of sugar per serving and at least 15 percent of the daily value of calcium. If fat intake is a concern, choose low- or nonfat products when possible.

6. Don’t be afraid of eggs

True, eggs are high in dietary cholesterol, but their effect on your blood cholesterol level is minimal. Most people can eat several eggs per week without worry. They’re an ideal breakfast food for people watching their weight. In a study in the International Journal of Obesity that was financed by the American Egg Board, people on a low-fat diet who ate eggs lost more weight than those who ate a bagel. And eggs have been found to reduce levels of the hunger-stimulating hormone ghrelin and to increase levels of PYY3-36, a hormone associated with satiety.

7. Go easy on the fruit juice

A small glass each day—4 ounces or a half-cup—is fine, but don’t overpour. Choose whole fruit instead, which has less sugar and more fiber, and is more filling.

8. Consider mixing it up

There’s no rule that breakfast has to consist of food specifically designated for that meal. In fact, last night’s leftovers may be perfect. That’s because most people consume about 50 to 60 percent of their total daily protein at dinner, and shifting those calories to the morning may have health benefits. In studies, eating protein at breakfast vs. lunch or dinner led to a greater feeling of fullness. Other research indicates that morning protein might encourage weight loss and increase muscle mass. Some good options: grilled chicken with vegetables, steak kebabs, or an egg-based casserole.

Watch video on 13 Tasty and Nutritious Breakfast Cereal (00:51 minutes) …..

Source: Consumer Reports Network

Frittata with Eggplant

Ingredients

1 eggplant, cut in 3/4-inch cubes
3 tbsp extra-virgin olive oil
salt and pepper, to taste
3 cups cherry tomatoes, halved
1/2 cup pitted olives, halved
2 tsp red wine vinegar
2 cloves garlic, sliced
1/2 tsp dried oregano
1/4 to 1/2 tsp hot pepper flakes
2 tbsp extra-virgin olive oil
1 small onion, finely chopped
8 eggs
1/3 cup chopped parsley
1/4 cup water

Method

  1. Preheat oven to 425°F.
  2. In a bowl, toss together eggplant, 3 tbsp of oil, salt and pepper, cherry tomatoes, olives, red wine vinegar, garlic, oregano and hot pepper flakes.
  3. Grease a large baking sheet or cover with nonstick foil. Spoon mixture onto baking sheet. Roast in 425°F oven until eggplant is golden brown and tomatoes are roasted; about 25 to 30 minutes. Stir halfway through baking time. Remove from oven and keep warm.
  4. Meanwhile, in an ovenproof skillet, heat 2 tbsp of oil over medium heat; add onion and fry until softened.
  5. Beat together eggs, parsley, and water. Pour mixture into skillet and fry, running heatproof spatula around side to let egg mixture run underneath, until less than 1/3 of the egg mixture is still liquid. Remove from heat.
  6. Arrange 2/3 of eggplant and tomato mixture evenly on top. Bake in 425°F oven until egg mixture is set, about 10 to 15 minutes. Do not over-bake.
  7. Serve with remainder of warm eggplant and tomato mixture.

Makes 4 to 6 servings.

Source: Manitoba Egg Farmers

What’s for Breakfast?

Home-cooked Breakfast

The Menu

  • Egg Crepe with Buckwheat Flour
  • Dates, Goji Berries, Nuts and Raisins
  • Sesame Cheese Sticks
  • Strawberry Purée

Today’s Comic

What’s for Dinner?

Contemporary Italian Set Dinner with Champagne

The Menu

  • Bagna càuda with Chef’s Choice of Vegetables
  • Crostini with Smoked Salmon and Avocado
  • Marinated Scallop with Plum Dressing
  • Brochette of Shrimps and Zucchini
  • Italian Ham Rillettes on Garlic Toast

Roasted Beef Tenderloin Medallions

Ingredients

4 oz wild mushrooms (oyster, shiitake, chanterelle), diced
2 Tbsp canola oil
4 oz goat cheese
1/4 cup cream cheese
1 clove garlic, minced
4 slices white bread, crust removed, cut into crumbs
salt & pepper, to taste
4 (6 oz) beef tenderloin medallions
1/4 cup canola oil
1 large shallot, sliced
1/3 cup balsamic vinegar
1 cup black currant jelly or jam

Method

  1. Preheat oven to 350ºF.
  2. Clean mushrooms and pat dry.
  3. In a pan, heat oil, saute mushrooms for 2 to 3 minutes. Cool.
  4. In a bowl, mix together cheeses, garlic, and fresh bread crumbs. Add cooled mushrooms and season with salt and pepper to taste.
  5. Season beef tenderloin on both sides with salt and pepper. In a hot pan, add canola oil, then sear tenderloin for 2 minutes per side. Set aside on baking sheet to cool.
  6. Spread goat cheese mix to coat top of tenderloin pieces. Place on in oven for 6 to 8 minutes for medium rare or to desired doneness.
  7. Using the original pan, sauté shallot until it begins to caramelize, approximately 3 minutes. Reduce heat and remove pan from stove and carefully deglaze with vinegar. Return to stove and add black currant jelly and reduce sauce by half.
  8. To serve, let tenderloin rest after removing from oven for a few minutes. Slice from one side of the top at a diagonal across through to the bottom. Arrange on heated dinner plates and serve with fresh vegetables and potatoes.

Makes 4 servings.

Source: ciao!