Recipe: Navy Bean Soup

When I was a kid, my mom used to make the most delicious navy bean soup. Thanks to some clever changes, my recipe tastes just like hers–but it’s much lower in fat. To lower the fat, I replaced ham hocks with lean ham steak, and use just enough crushed red pepper and four-peppercorn mix to add a bit of heat. I’ve increased the amount of carrots, too–their sweetness provides a wonderful counterbalance to the red pepper and peppercorn mix. The end result is flavorful but mild. You can make this recipe in the slow cooker, or if you're in a hurry, in the pressure cooker.


Navy Bean Soup

 

Ingredients:

 

6 cups water                                   

1 (16-ounce) package white beans

1 boneless, fully cooked lean ham steak (about 2 cups)

3 carrots (or 10 baby carrots), finely chopped

1 medium onion, finely chopped

½ teaspoon celery seed

1/4 teaspoon crushed red pepper

1/8 teaspoon fresh-ground four-peppercorn seasoning

 

Slow Cooker Directions:

 

Rinse and sort beans. Soak for 12 hours.

 

Place all ingredients in slow cooker on HIGH for 8 - 10 hours, or until beans are tender. If desired, puree a portion of the soup.

 

Pressure Cooker Directions:

 

Increase water to 8 cups. Combine water, beans, and ham steak in pressure cooker, and cook on HIGH pressure for 40 minutes.

 

Meanwhile, microwave carrots, onions, celery, red pepper, and pepper for about 6 minutes, stirring once, or until onions and carrots are tender. Add onion mixture to pressure cooker after releasing pressure.

Recipe: Hoppin' John Soup

This soup is based on ingredients traditionally served in the Southern United States on New Year's Day to ensure a prosperous new year, but my family likes this recipe so much we enjoy it all year long. It takes about 2 hours to make in the pressure cooker, but requires very little hands-on time. If you don't have a pressure cooker, you can prepare it on the stove top or slow cooker--just extend the cooking time by several hours.

Hoppin' John Soup

Ingredients:

2 tablespoons olive oil

1 small onion, quartered and thinly sliced
1 tablespoon bottled minced garlic
¼ teaspoon fresh-ground black peppercorn mix
8 cups water
1 pound black-eyed peas
1 ham steak, diced
1 (14-ounce) can diced tomatoes, undrained

2 cups fresh collard greens, chopped

1 tablespoon Frank’s hot sauce

Directions:

Heat olive oil in pressure cooker on SAUTE. Add onion, garlic, and pepper, and sauté 5 minutes, or until just tender. Add water, peas, and ham steak, and cook on HIGH pressure for 45 minutes. Allow steam to escape, then add tomatoes, greens, and hot sauce. Cook on SIMMER for at least 5 minutes (soup is improved by simmering for 30 minutes).

Recipe: Hot Spiced Cider

I've prepared this recipe for years, because it's both nearly calorie-free and delicious, making it easy for me to pass on high-calorie drinks that are so popular this time of year. Plus, it's simmered with fruit and spices, which are loaded with phytochemicals that are good for you. I use my slow cooker, so I can make it ahead of time and keep it hot while decorating for the holidays, or when company's visiting. As an extra bonus, it fills the house with a sweet-spicy aroma!


If you prefer, you can use reduced-sugar apple juice, or regular apple juice, but be aware that doing so will add calories. You can also add a splash of brandy or rum (which will not only increase the alcoholic content, but the calories, too!).


Hot Spiced Cider


Ingredients:


2 quarts apple-flavored sugar-free beverage (such as Crystal Light) or apple juice
2 (3-inch) cinnamon sticks
3 whole cloves
3 whole allspice berries
1/2 orange, thickly sliced
1/2 lemon, thickly sliced


Directions:


Combine all ingredients in slow cooker (or on stove top). Cook on HIGH until boiling, then reduce heat to LOW.

Turkey Day Is Around the Corner!

So, are you feeling thankful? Or are you worrying about how you'll stay on track with your weight management goals next week? If you're leaning toward the latter, you're in good company. Thanksgiving is a challenging holiday, whether you're looking to lose weight or just maintain. After all, the day itself is focused on food! Happily, the day doesn't need to do damage to your weight management goals. Take a look at my top five tips for successfully managing Thanksgiving:

 

Donna's Top Five Thanksgiving Tips

1. Write it down. Writing down what you're eating is the best way to stay on track with your weight management goals. If you're not in the habit of writing down what you're eating, consider focusing on a specific challenge area. For example, if you tend to overdo appetizers, write them down. If dessert or drinks are your downfall, write them down. Amping up your eating awareness, even if you're only paying attention for some of the day, is better than blindly noshing and munching your way through the day. If leftovers are a challenge, keep tracking until the leftovers are gone.
2. Have a plan for stress management. For some, Thanksgiving is a relaxing, enjoyable day with no work and no worries. But for many of us, it's a day fraught with both work and worry. If you use food to help you cope with feelings, give some thought to how you'll manage your feelings. Thanksgiving is a perfect day to practice reasonable expectations for yourself and others, work on controlled breathing, explore aromatherapy, or put your assertive communication skills to work!
3. Think about physical activity. The idea isn't to burn off the calories you're eating. Instead, focus on finding a balance between on food and Thanksgiving Day. For example, challenge family and friends to a game of tennis or bowling on your gaming system. Go outside and toss around a football. Or, put on your favorite music and get up to dance! Maybe you'd benefit from a quiet walk around the neighborhood. Either way, physical activity takes the focus off all the food.
4. Be thankful. As simple and obvious as it sounds, taking the time to really experience gratitude is something that's often overlooked in the hustle and bustle of the day. Write down one thing you're thankful for, and post your note where you will see it often as the day progresses. Make a list of your blessings, and share it with others. Give of your time, talent, or treasure to others, or make plan to do so during the upcoming holiday season or next year. Enjoy and share the gifts and blessings you've received this year! 
5. Keep your goals reasonable. If you usually eat 3 pieces of pie loaded with ice cream and whipped topping, cutting back to no dessert may start off well enough. Often, though, it morphs into an evening of, "Well, I'll just have a bite of yours..." "Well, I didn't have dessert, so eating my kid's leftover pie crust should be okay..." "Well, I haven't really had a plate of my own, so a little sliver won't do me any harm..." We all know how this game ends! It's more reasonable to plan ahead for one piece of pie, with a small scoop of ice cream and a dollop of whipped cream. 

Now it's your turn...How do you successfully navigate the Thanksgiving holiday? Share your tips and tricks with us...and have a happy, healthy Thanksgiving!

Recipe: Tofu Sweet Potato Pie

Thanksgiving is right around the corner, and one of my favorite Thanksgiving desserts is sweet potato pie! I wanted to develop a tofu-based version, to up the protein content and reduce fat. I replaced eggs with egg substitute and pastry crust with crumb crust to reduce the fat content still further. To reduce carbohydrates, I replaced brown sugar with agave and molasses. Despite all these healthful changes, this recipe is still delicious!

Tofu Sweet Potato Pie

Ingredients:

1 (29-ounce) can sweet potatoes, well-drained

1 (12-ounce) package Mori-Nu tofu

1/2 cup agave nectar (or honey)

¾ cup egg substitute

2 tablespoons molasses

½ teaspoon ground cinnamon

¼ teaspoon ground nutmeg

¼ teaspoon ground ginger

2 (9”) crumb pie crusts

 

Directions:

Preheat oven to 350 degrees F.

Combine sweet potatoes, tofu, agave, egg substitute, molasses, cinnamon, nutmeg, and ginger in blender and puree until combined, stopping blender and scraping down sides of blender once. Pour into crusts and bake at 350 degrees F. for 45 – 50 minutes, or until a knife inserted in center of pie comes out clean. 

Recipe: Indian Chicken with Sweet Potatoes and Spinach

It's that time of year when recipes for sweet potatoes abound! I love sweet potatoes, and I'll be sharing more of my faves as the month progresses. I've made this recipe on the stove top and in the pressure cooker, but I usually make it in the slow cooker: It's fast and easy, and fills the house with the exotic spices of India. Garam masala is an Indian spice blend; I strongly suggest using Rani's, which you can find online at www.ranifoods.com.

Indian Chicken with Sweet Potatoes and Spinach

Ingredients:


1 (29-ounce) can sweet potatoes, drained
1 (14-ounce) can reduced-sodium, fat-free chicken broth
1 medium onion, quartered and thinly slice
2 tablespoons bottled minced ginger
1 tablespoon bottled minced garlic
1 1/2 teaspoons garam masala
1/4 teaspoon fresh-ground four-peppercorn seasoning
2 dashes ground cayenne
1 (10-ounce) package spinach
1 pound chicken tenderloins


Directions:


Combine sweet potatoes, broth, onion, ginger, garlic, garam masala, peppercorn, and cayenne in slow cooker. Add tenderloins and cook on LOW for 2 - 4 hours, or until chicken is cooked through. Chunk tenderloins using two forks. Add spinach and cook briefly, until spinach wilts.

Recipe: Pumpkin Hummus

Those of you who know me from "Lose Weight" know one of my weaknesses is pita chips. Pita chips aren't much fun to eat by themselves, of course -- they're best with hummus! At this time of the year, I enjoy taking a break from my usual hummus, and instead, make pumpkin hummus. Pumpkin hummus is good with plain pita chips or veggies, but it's sublime with cinnamon pita chips. Enjoy!

Pumpkin Hummus

Ingredients:

1 (29-ounce) can pumpkin puree
1/2 cup bottled minced garlic (or 8 garlic cloves, minced)
6 tablespoons lemon juice
1/2 cup tahini paste
salt, to taste

Directions:

Combine pumpkin, garlic, lemon juice, and tahini in blender or food processor and puree until very smooth. Add salt to taste.

Nighttime Noshing...No More!

One of the most common questions I'm asked is, "Why do I do so well with eating all day, and then after dinner, I start snacking and I can't stop?" Let's take a look at some of the most common reasons...and what you can do instead!


The Reason: You're hungry. Depending on how much time there is between your supper and your bedtime, it's possible to be genuinely hungry before it's time for your bedtime routine. It's hard to avoid nighttime noshing when your stomach's growling!


The Fix: Consider upping the amount of protein or fat in your supper. Explore eating more non-starchy veggies, either with supper or as a snack later in the evening. Try drinking more water, or enjoy a non-alcoholic, decaffeinated beverage.


The Reason: You're up past your bedtime. If you aren't waking up refreshed most mornings, chances are good you're not getting enough rest. If your cravings lean toward sugary or carbohydrate-laden snacks like ice cream, chips, or candy, you may be snacking because you're tired.


The Fix: Get to bed earlier, or take care of morning business so you can sleep in later. Plan ahead to lie down and rest for at least 15-20 minutes when you first come home from work, so you're refreshed for the evening. Develop a nurturing bedtime routine, have a bedtime, and stick to it.


The Reason: You're stressed or anxious, or you don't nurture yourself throughout the day. Many people struggle to follow a restrictive diet that leaves them hungry for hours at a time throughout the day. Others have stress or anxiety that they keep at bay by staying busy all day. Some people give to others all day, without regard for themselves. Regardless of the motivation, the underlying thinking is, 'I deserve to have this treat, because I'm so stressed...my life is so hard...no one cares...I haven't gotten my way all day...I deserve this!"


The Fix: Take care of stress or anxiety. Either eliminate stressors, or use tools that help you cope. Pay attention to your self-talk, and make sure the things you say to yourself are both true and helpful. Find ways to nurture yourself throughout the day, beginning with spending a few minutes every hour connecting with your feelings. Double-check your self-talk; is eating more calories than your body needs really what you need?


The Reason: It's a bad habit. A surprising number of people nosh at night because...that's what they do. They're not especially hungry; they're not especially tired; they're not especially stressed or anxious. In particular, many people associate watching TV with eating, but many people associate "I've just come home from work" with "It's time to hit the refrigerator and eat."


The Fix: Don't just eliminate the bad habit; create a healthy new habit. Consider hopping on your exercise bike or treadmill, stretching, or doing a little light weightlifting while you're watching TV. Enjoy a handcraft like sewing, crochet, or needlepoint. Plan ahead to enjoy a platter of fresh fruit or veggies instead of the usual high-calorie snacks. If you eat because you've arrived home, consider a new habit, like sitting down and listening to favorite music, going for a walk, or playing with the cats.


Is there a reason for nighttime noshing that we haven't explored? Let us know below! :)

Recipe: Updated Oven-Fried Chicken

To my husband's consternation, I'm constantly tinkering with my recipes. Sometimes I tweak them for nutritional reasons. For instance, I updated my Tofu Key Lime Pie to make it lower in carbohydrates, so it's easier on my husband's blood sugar levels. Other times, I experiment with recipes to improve their flavor.


Today's recipe is an example of both the former and the latter. Oven-Fried Chicken is one of the most popular recipes in "Luscious," my online cooking class, but I wanted to experiment with making the flavor a bit more like what you'd expect from a fast-food restaurant. I also wanted to replace the Old Bay seasoning to make the breading sodium-free.


Naturally, I won't say this is my final take on this recipe. :) However, if you've prepared Oven-Fried Chicken from "Luscious," you'll definitely notice the difference, and I think you'll be pleased. If you get a chance to try this version of the breading, let me know what you think of it!

Updated Oven-Fried Chicken

Ingredients:


Cooking spray (or oil in a mister)
3/4 cup cornmeal
1 cup cornflakes, finely crushed
1 tablespoon dried parsley flakes
1 tablespoon dried basil flakes
1 tablespoon onion powder
1 tablespoon garlic powder
1 tablespoon paprika
1 teaspoon dried sage
1 teaspoon dried thyme
1 teaspoon ground oregano
1/2 teaspoon dried rosemary, crushed
5 dashes ground cayenne
1/8 teaspoon fresh-ground peppercorn mix
1 pound boneless, skinless chicken breasts
1 cup nonfat sour cream, Greek yogurt, or plain nonfat yogurt
Spray butter (or oil in a mister)


Directions:


Preheat oven to 450 degrees F. Lightly coat a dark non-stick cooking sheet with cooking spray.


Combine cornflakes, cornmeal, parsley, basil, onion powder, garlic powder, paprika, sage, thyme, oregano, rosemary, cayenne, and peppercorn mix in a medium bowl. Set aside.


Place sour cream in a medium bowl. Set aside.


To prepare chicken, place chicken to the left of your workspace (reverse directions if you're left-handed). Place sour cream to the right of chicken. Place cornmeal mixture to the right of the sour cream. Place cooking sheet to the right of the cornmeal mixture.


Using your left hand, pick up a piece of chicken and place in sour cream. Still using only your left hand, carefully dredge the chicken, ensuring that it is well-covered in sour cream. Place the chicken in the cornmeal.


Using your right hand, carefully press the chicken into the cornmeal mixture, then turn chicken and press the other side into the cornmeal mixture. When the chicken is covered in cornmeal, use your right hand to place the chicken on the cooking sheet. Repeat until chicken breasts are battered.


Lightly spray chicken with spray butter. Bake for 30-40 minutes, depending on size of chicken breasts.

'Tis Nobler to Eat with Awareness...

Last week, we took a look at some statistics that suggest a table for one is at least a daily occurrence, and for some people, it’s the norm at most meals. Unfortunately, for many people this translates into the so-called “working meal” – that is, a meal eaten while reading, watching TV, working on paperwork, surfing the Internet, and so on.



That’s a shame, as eating alone is a terrific opportunity to practice mindful eating. While definitions of mindful eating vary, to me mindful eating means an awareness of the food itself (its colors, shapes, sizes, textures, temperatures, mouthfeel, and flavors) and an awareness of eating behavior (what, when, why, and how much you’re eating).



I’d also add that eating awareness includes a connection to one’s emotions. As we explore in “Lose Weight,” food is one of the first ways in which our parents nurture us as infants. There’s an undeniable interrelationship between our eating habits and our thoughts and feelings. Eating alone gives us a chance to unearth those thoughts and feelings – and more importantly, change them for the better.



So, the question begs itself: How can you use eating alone as a way to improve your eating awareness skills? Here are a few ideas to get you started:

• Enjoy a well-appointed table: Break out the cloth tablecloth and napkins, enjoy fresh flowers, and use the good china. Turn off the TV and put your work away. Play soft music. I like to choose music representative of the cuisine (i.e., Indian music with Indian food), but that's just me. Regardless of how you set the table, create a dining environment that makes it clear you matter.
• Know your anatomy: Did you know taste buds are hard-wired to register the same flavors just two or three times in a row? This is the reason many cuisines combine textures, flavors, and tastes in the same dish to help pique appetite. So, choose interesting entrees, and side dishes that complement them, to keep your meals interesting. Take a bite or two, then switch to something else on your plate, or take a sip of your beverage. Speaking of which...
• Put your flatware down. Take a bite, then put down your fork or spoon. You'll find you eat more slowly, and you'll need this skill for the next tip, which is...
• Be an artist (or a scientist). I find more similarities than differences between art and science; both fields interest themselves with describing how things are. So, how's your meal? Really taste it and describe it. Is it sweet, salty, savory, or sour? Hot or cold? Crisp, smooth, or crunchy? Compare one bite to the next. Are they really the same, or can you sense a difference between the edges and the middle? Describe each bite as an artist would, or be a scientist and evaluate your meal as you enjoy it.
• Check in with your thoughts. One of the initial challenges of eating alone is the mental aspect. It's common for people eating alone to be harsh and judgmental: "Everyone else in the world is sitting around the table with their families, while I eat alone." Not true -- and not everyone sitting around a table eating with their family is enjoying the experience. Pay attention to your thoughts. Are they really true? If they are true, are they helpful? Write down your false, unhelpful thoughts, and change them up to make them true and helpful. Keep them near the table so you can refer to them when negative, harmful thoughts arise.

Mealtime is, of course, a time when we eat to nourish our bodies. Because we're not just our bodies, though, I believe it's necessary to nurture our minds and our souls as we nourish our bodies...and I hope these tips help you do just that! What do you think? Do you have a tip for eating alone and enjoying every bite? Let us know below! :)

Healthy Eating and Summer Sojourning

For many people, summertime means vacation time! That should mean time to relax and unwind, reconnect with family and friends, or explore and adventure far from home.


What I hear from students and clients, though, is that summer is far from stress-free, as far as weight management is concerned. Summer vacations, traveling, staying with friends and family, or hosting visitors can make it challenging to maintain healthy habits.


In particular, students and clients worry about what they can do to maintain their healthy eating habits. This can be especially challenging if you're staying with friends or family members who don't share your perspectives when it comes to healthy eating. So, what you can do? Here are some ideas to help you stay on track with your eating habits, no matter where you sojourn this summer.


You may not have any say-so over what you eat while you're out on the road, staying with friends or family, or traveling in a foreign country. That does not mean you're powerless! You still have choices about when, how much, and why you eat. Eat only when you're hungry, and stop when you're satisfied. Use assertive communication to set limits. Be aware of portion sizes. Manage your emotions away from the table. In short, work all of your weight management skills and tools -- don't rely on healthy food choices alone.


That said, make it your goal to focus on the healthiest foods available at any particular meal or snack. Yes, you may be choosing between the lesser of two evils -- but it's still the lesser, so choose wisely!


Whenever possible, make half your meal fruits and non-starchy veggies. That said, fruits and non-starchy veggies can be hard to find when you're out on the road. Consider bringing it with you whenever you can, or plan ahead to purchase it when you arrive. When I visit my family-in-law, I bring a small cooler and stuff it with non-starchy veggies and lowered-fat dips. My family-in-law enjoys noshing with me, and they dive right in! I plan ahead for trips to the grocery store or farmer's market (which can be an exciting adventure unto itself) to restock my non-starchy veggie supply.


Be especially aware of what you drink, as well as what you eat. Make water your go-to beverage, and plan ahead for how you'll have water with you wherever you go. Sodas, juices, and alcoholic beverages won't keep you hydrated the way water does, and the calories add up all-too-quickly.


Next week, we'll take a look at ways to work in physical activity, no matter where your travels take you this summer. In the meantime, if you have a tip for managing healthy eating while you're out and about during the summer, post below and let us know! :)

To Juice, or Not To Juice?

The juicing craze is still going strong! I've had several students in my online classes ask me my opinion on juicing, and participants in my parenting classes are asking the same question. Personally, I don't own a juicer; I'm old enough to remember the last juicing craze, back in the 1970s, and I haven't seen evidence that juicing is beneficial enough to warrant splurging on yet another kitchen appliance.

 

That said, juicers can be useful. I think it's a great idea for people to make their own fruit- or veggie-based beverages that they can tweak to their preferences, use the produce they grow in their own garden, or increase their fruit and veggie intake. 

Unfortunately, juicing also encourages people to prepare and drink concoctions unpleasant enough that they're posting pictures on social media and complaining about the taste, noting that they're drinking it "because it burns fat" or "cures disease." That's unfortunate, as although fruits and veggies are nutritional powerhouses, the perspectives some people have are less than accurate -- they're usually based on truth, but not quite true.

  

I have other concerns with juicing, too. Although non-starchy veggies are incredibly low in calories, they do contain calories -- and juicing is one way to get a lot of non-starchy veggies into you very quickly. It's much faster and easier to drink 200 calories of tomato-carrot juice than it is to eat 200 calories from tomatoes and carrots. (On a related side note, most people with type 2 diabetes can eat 200 calories from tomatoes and carrots. However, many would see a blood sugar rise from 200 calories' worth of tomato-carrot juice.) Because fruit contains more than twice the calories of non-starchy veggies, this is even more true for fruit-based juices.

 

Juicing can also get in the way of a healthy eating pattern. I love fruits and veggies, but we need more -- protein, calcium, B vitamins, iron, etc. Although it's possible to choose a balance of different kinds of fruits and veggies, because of the nature of juicing, it's easy to fall into the trap of drinking a lot of a certain kind of fruits or veggies, and miss out on the possibilities of a wider variety of fruits and veggies. It can be all-too-easy to get full on fruits and veggies, and miss out on all the nutrition you need.

So, overall, juicing can be part of a healthy eating pattern, but a juicer isn't an essential appliance. Fruits and veggies should indeed be part of your day, every day, but whether you eat them or drink them is entirely up to you!

Recipe: Turkish Salad

I'm posting today's recipe for a student in "Luscious," who's looking for salad ideas that are both fast and easy, and high in protein. (To up the protein content still further, you can use rinsed, drained canned soybeans instead of fava beans.) Turkish Salad is definitely a change of pace from the usual lettuce-and-veggies salad, but I sometimes serve it on a bed of spinach or romaine to make it a light meal. I adapted this recipe from Almost Turkish, a fellow blogspot that's well worth a surf. If you'd like to check out the original recipe, you can find it here.


Turkish Salad


Ingredients:


1 tablespoon olive oil
1 tablespoon lemon juice
1 - 3 teaspoons bottled minced garlic
1 tablespoon dried mint
1 tablespoon dried parsley
1 tablespoon dried dill weed
1/2 cup feta cheese
1 (14-ounce) can fava beans, drained (see Cook's Notes)
2 cups frozen peas, thawed


Directions:


Combine olive oil, lemon juice, garlic, mint, parsley, and dill weed in a small bowl. Combine fava beans and peas in medium bowl. Drizzle beans and peas with dressing, and add feta. Stir gently to combine.


For best results, refrigerate at least 2 hours, until chilled.


Cook's Notes:


Look for canned fava beans in Mediterranean, Indian, or Middle Eastern markets. If you can't find them, replace them with your favorite bean. I like using large butter beans, but any firm-textured bean will work.

Recipe: Shrimp Pasta Primavera

Spring has sprung, and that means one thing: It's time to take full advantage of the fresh fruits and veggies showing up at the grocery store and farmer's markets! The word primavera literally means "first spring," and once you've tried it, it's easy to see where it got its name -- it's based on vegetables that are in their prime in late spring and early summer. In this take on the recipe, I add in shrimp for an easy one-dish meal that's perfect for a light supper. Frozen precooked shrimp also makes this recipe lightning-quick to prepare.


Shrimp Pasta Primavera


Ingredients:
1 pound spaghetti
2 tablespoons olive oil
2 teaspoons bottled minced garlic
1 cup bottled roasted red bell pepper
1 pound asparagus, trimmed and sliced on an angle into 1” sections
1 zucchini, sliced into quarters
1 yellow squash, sliced into quarters
1 tablespoon white Worcestershire sauce
½ teaspoon crushed red pepper flakes
1 pound frozen shrimp, thawed, rinsed, and well-drained


Directions:


Prepare spaghetti according to manufacturer’s directions. Drain and set aside.


Meanwhile, cook olive oil, garlic, red bell pepper, and asparagus in a large skillet over medium-high heat until garlic is fragrant, about 3 – 5 minutes. Add zucchini and yellow squash; cook until just tender. Add Worcestershire sauce, red pepper flakes and shrimp; stir well to combine.


Add spaghetti and stir well to combine. Heat until shrimp and spaghetti are hot; serve immediately.

Mother's Day Is Just Around the Corner...

Just like last year, I received an e-mail with a variety of gift suggestions for Mother's Day. Once again, I like the idea of getting a jump-start on Mother's Day shopping, but I was alarmed by how many of the gift possibilities would hinder, rather than help, with weight management. That's unfortunate! Whether you're thinking about a gift for your mom, or you're a mom yourself, now's the perfect time to start gift-shopping...or start gift-hinting!

You don't need to settle for a bouquet of flowers or set Mom's weight management efforts back by taking her out to brunch. Instead, consider a gift grounded in the basics of successful weight management -- healthy eating, physical activity, stress management, hydration, and adequate sleep. Instead of setting her back, these outside-the-box gift ideas will give Mom a weight loss or weight maintenance boost:

• Consider color therapy (also known as chromotherapy): Happily, color therapy is gaining more respect, but it's still a novel idea for a unique Mother's Day gift. Here's an example: Check out this LED color-changing light. Want to learn more about chromotherapy? Check out Color Therapy Association's Web site at this link.
• Experiment with aromatherapy: A student in my online weight loss class recently posted that she relies on aromatherapy. I feel the same way! For decades, my favorite scents have been lavender, rose, frankincense, and nag champa. Whether I need to relax (lavender), feel more centered (rose, frankincense), or focus (nag champa), aromatherapy works wonders for me. Recently, I've added khus (vetiver) to my list of favorite scents, as I find it both relaxing and focusing at the same time. If you'd like to learn more, check out Aura Cacia's Website here.
• Get peppy: Did you know peppermint is associated with weight loss? I drink a cup of peppermint tea every day for another reason (related to perimenopause), but I drink it mid-morning when I get hungry before lunch, as it acts as a mild appetite suppressant. Treat Mom to peppermint tea, peppermint incense (http://www.gonesh.net/ offers a peppermint-pine incense intended for the holidays, but it's delish all year long), or a peppermint-scented aromatherapy candle.
• Give Mom a back rub. One of my favorite Mother's Day gifts was a massage mat for the car. I'm grateful for it every time I get in the van! If your mom doesn't drive, spring for a massage certificate.
• Help Mom enjoy a good night's sleep. If Mom has sinus issues, a wedge pillow can make sleeping through the night considerably easier. Or, spring for a wonderful new set of sheets, pillows, blackout curtains, or another item that will enhance Mom's time in bed. 
• Pay for a class. Pick up the tab for a fun new exercise class, like kickboxing, bikram yoga, belly dance, or Zumba. Or, maybe Mom's into a self-nurturing activity like painting, perfumery, or gardening. Get her a gift certificate to her favorite craft store or nursery. Many craft stores and nurseries also offer classes.
• Pick up the tab for a special treat. Treat Mom to a massage, a hair appointment, a spa day, or a mani-pedi. Consider a gift certificate to her favorite store, or donate to her favorite cause.
• Pick up the tab for new equipment. I'm almost reluctant to include this, because giving one of these gifts can easily be misconstrued. That said, a cool new water bottle, a gift certificate for those expensive workout shoes Mom's coveting, a gorgeous new yoga outfit, a pedometer, or a fancy new scale can give the mom who's serious about weight management a terrific boost. (But don't even think about giving Mom one of these gifts unless she's asked!)
• Expand Mom's healthy eating horizons. Treat Mom to a meal at a healthy eatery, spend a leisurely afternoon at a farmer's market, or make Mom a healthy meal you know she'll love. Make Mom a basket filled with her favorite treats from her favorite specialty food store.

Now, a question for moms: What's the best Mother's Day gift you've received? Let us know below!

Recipe: Seafood Linguine with Tomato-Caper Sauce

My husband recently prepared this recipe for the first time, and hasn't stopped raving about how fast and easy it is. If you've taken "Luscious," you may already know how poaching fish is a terrific way to get dinner on the table in a hurry. If so, here's another recipe for your collection. If not, this is the easiest recipe for poached fish I have, so even if you're not much of a cook, this recipe is for you. Enjoy!

Seafood Linguine with Tomato-Caper Sauce

Ingredients:

 
1 pound linguine

1 teaspoon olive oil

2 teaspoons bottled minced garlic

2 teaspoons capers

½ teaspoon - 1 teaspoon crushed red pepper flakes

½ cup sherry or white wine

1 (14-ounce) can tomato sauce

1 pound seafood (I use swai or shrimp)

 

Directions:

Cook linguine according to manufacturer’s directions. Drain and keep warm.

Meanwhile, heat olive oil in large skillet. Cook garlic over medium heat for 2 - 3 minutes, or until fragrant. Add capers, red pepper flakes, sherry and tomato sauce and stir to combine well. Add seafood and heat until just cooked through. Add linguine to skillet and gently stir to combine (break apart seafood, if necessary).

Recipe: Thai Coconut Shrimp

I'm posting this recipe for a student in "Luscious" who suggested adding coconut milk to Thai Shrimp. This recipe is quite different from Thai Shrimp, but it offers all the flavor intrigue, perfectly balancing sweet, spicy, savory and sour tastes.

If your local grocery store doesn't stock them, it's worth the effort to journey to your nearest Asian market to find fish sauce and curry paste. If you can’t find fish sauce, substitute 2 tablespoons soy sauce and ½ - 1 teaspoon anchovy paste. Use 2 teaspoons of hot sauce (preferably Asian) in lieu of the curry paste. 

Thai Coconut Shrimp

Ingredients: 

8 ounces spaghetti

1 cup water

1 (14-ounce) can light coconut milk

2 tablespoons cornstarch

2 tablespoons fish sauce

1 tablespoon plus 1 teaspoon sugar

1 tablespoon plus 1 teaspoon bottled minced ginger

1 tablespoon plus 1 teaspoon bottled minced garlic

2 teaspoons green or red Thai curry paste

2 teaspoons lime juice  

1 tablespoon chopped fresh basil (or 3/4 teaspoon dried basil flakes)

1 pound small cooked, shelled and deveined shrimp, thawed

 Directions: 

Prepare spaghetti, following manufacturer’s directions. Drain and set aside.

Meanwhile, using a whisk, thoroughly combine water, coconut milk, cornstarch, fish sauce, sugar, ginger, garlic, curry paste and lime juice in a large saucepan. Bring to a boil over medium-high heat; reduce heat and simmer, stirring often, until sauce is thick.

Add shrimp and cooked spaghetti, and cook until shrimp is heated through.

Recipe: Palak

Palak is my favorite Indian dish, so I've had many variations of this recipe. After much experimentation, I developed this recipe, which is virtually identical in flavor to the palak served at Namaste, a local Indian restaurant. My version is lower in fat, but still wonderfully flavorful. 

I'm posting this recipe for a student in one of my online classes, who assures me she's had some experience with Indian cooking. If you're a beginning cook, or if you're new to Indian cooking, be aware that this recipe requires you to make some judgment calls as you're cooking. It may take a few times preparing this recipe before you get the hang of it!  

One more thing: If you don't have kasoori methi or garam masala, do not attempt this recipe until you trek to your local Indian market (or order them online, if you don't have an Indian market in your area). Kasoori methi is the ingredient that gives palak its unique flavor, and garam masala's sweet-spicy flavor balances out the dish.

Palak

Ingredients:

4 cups water

1 medium red onion

2 teaspoons white vinegar

1 teaspoon turmeric

16 ounces spinach

1 tablespoon margarine or butter

1 tablespoon bottled minced ginger

1 tablespoon bottled minced garlic

1 tablespoon kasoori methi, crushed

1 tablespoon garam masala

 Directions:

Combine water, turmeric and onion. Bring to a boil over high heat. When water boils, turn heat to medium and cook until onion is just tender. Don't over- or under-cook, or the mouthfeel of the final product will be off. Add spinach, and cook until spinach wilts. Drain well.

Place spinach-onion mixture in blender and puree, using the pulse feature, until just creamed (similar to creamed spinach). Don't over- or under-puree, or the texture of the final product will be off.

Meanwhile, combine margarine, ginger, garlic, kasoori methi, and garam masala in large skillet. Cook on medium-high heat until garlic is fragrant, stirring often, about 3 minutes.

Add spinach puree to skillet and cook on low until flavors blend, about 10 minutes, stirring occasionally. (You will see a change in color in the spinach; it will shift from bright green to a dull olive, to a dark green. You're looking for that dark green color in the final product.)

Recipe: Greek Ranch Dip or Dressing

A student in "Luscious" recently asked if I had a ranch dressing recipe. I'm preparing a birthday party for my daughter this week, and since we're planning a veggie platter and a selection of dips at the party, now seemed a perfect time to try my hand at ranch dip. It's delish on veggies, or as a spread for sandwiches. If you're a fan of ranch dressing, it's easy to thin out this dip recipe, so you can enjoy it on your favorite salad.

I chose Greek yogurt as a base because of its high protein-low carbohydrate content. Greek yogurt is also wonderfully thick and creamy, even though it's low in fat. If you're not a fan of Greek yogurt, you can experiment with sour cream or plain yogurt instead.

I'll probably continue to tinker with the recipe, as I'd like to better approximate the tang of buttermilk without resorting to buttermilk powder. That said, this recipe is very similar to the light ranch dressing we usually purchase. Let me know what you think of it! :)

Greek Ranch Dip or Dressing

Ingredients:

2 cups Greek yogurt
1 tablespoon parsley flakes
2 teaspoons white balsamic vinegar
2 teaspoons sugar or sugar substitute
1 teaspoon dill weed
1 teaspoon garlic powder
1 teaspoon onion powder
1 dash ground cayenne
Milk (I used unsweetened soy milk), optional

Directions:

To make dip, place all ingredients in medium bowl. Mix with a hand mixer, immersion blender, or combine in blender until smooth.

To make dressing, add milk, 1 teaspoon at a time, to thin out dip until it reaches desired consistency.

Recipe: Spicy Chipotle Hummus

Are you getting ready for the Super Bowl next weekend? Whether you're looking forward to the big game or not, hummus is a terrific winter recipe. It makes a delicious dip for raw veggies, and because fresh fruits and veggies are scarce this time of year, hummus is a delicious, high-fiber way to encourage my family to enjoy more carrots and cucumbers. Hummus is also a fun spread for sandwiches, or a yummy topping for Mediterranean recipes. And, of course, it's a perfect pairing with pita chips for a healthy, hearty chips-and-dip snack while you enjoy the end of the football season!

Hummus is also versatile from a flavor standpoint. I've used all sorts of add-ins to create different flavor profiles. I tried roasted red peppers with basil and rosemary; extra garlic with basil and oregano; artichoke hearts and tarragon; and jalapenos and avocado, and they're all delish. However, this particular variation disappears almost as soon as I make it!

Two quick notes: First, we love garlic. If you're not quite as passionate about garlic as we are, I suggest reducing the garlic to 1/4 cup. I amp up the garlic, in part, because I don't use salt, which is a classic ingredient in hummus. If you back down on the garlic, you may want to add in a teaspoon of salt. Second, you can easily omit the chipotle powder, and either enjoy your hummus plain, or experiment with other add-in ingredients.

Either way, don't forget to come back and tell us what you try, and how it turns out! As they say in the Middle East, Bil-hana wa ash-shifa! (May you have your meal with gladness and health!

Spicy Chipotle Hummus

Ingredients:

2 (15.5) ounce cans chickpeas (garbanzo beans), drained and rinsed, if desired
1/2 cup water
1/2 cup bottled minced garlic
1/4 cup tahini, olive oil, or canola oil
1/4 cup lemon juice
2 teaspoons ground chipotle chili pepper (or 1 1/2 teaspoons for a less-spicy hummus)


Directions:

Combine all ingredients in blender or food processor. Process until hummus reaches desired smoothness. (I've had hummus that still had noticeable chunks of chickpeas; or, the consistency may be absolutely smooth, like whipped mashed potatoes.) Hummus may be served immediately, but the flavor is better if refrigerated overnight.

Cook's Note: When I started making hummus, I used tahini, which you can find in your grocer's Middle Eastern food section, or at health food or specialty food stores, or international markets. Tahini is the oil of choice for hummus in Lebanon (which is considered to be the birthplace of hummus, by most accounts). However, after going through a few cans of tahini, I began experimenting with olive oil, which is the oil used in Greece and other areas. I now use canola oil, as I find raw olive oil upsets my stomach.