Cool Salmon for a Hot Day



This dinner is very low in calories with a side roll and fruit salad.  We
like this when the weather is hot and don't feel that hungry.  Start
 by poaching your salmon filet earlier in the day and keep it chilled in the refrigerator.

Yesterday boasted 100+ degree weather here in the Bay Area.  My family needed a supper that wouldn't heat up the kitchen and was cool to eat.

A shredded vegetable salad tossed with lime vinaigrette and topped with poached salmon seemed like a good idea.  The salmon was cooked early in the day and kept chilled.  Served with fresh fruit and a whole grain roll, this was super simple and refreshing.

Serves:  1 

Place a 3 or 4 ounce salmon filet in a medium-sized skillet and add enough water to cover.  Simmer for about 7 minutes or until cooked through.  Don't overcook if you can help it or it may dry out.

The vegetable salad was comprised of what was in the refrigerator.  Using a vegetable peeler, I shredded a small peeled cucumber and a carrot and added it to a bowl.  A thinly sliced whole baby Bok choy was next.  Finally a handful of chopped parsley.   This was tossed with 1/2 of a large lime squeezed, a tablespoon or so of canola oil, and sea salt and pepper to taste.  Extra lime was sliced and served with the salmon.

Calories for 3 ounces of poached salmon, the shredded salad, a cup of chopped fruit (watermelon, canary melon, and pineapple), and a whole grain roll comes to about 440.  Vitamin C and B12 requirements are met for the day and a quarter of your potassium needs are met.  This meal is also high in selenium which is good for your eyes, as well as Vitamin A. 

Experiment with veggies you like and are in season, add a little protein, and voila(!) you have the start of a healthy meal.  Have fun!

- Kim Fielding

Chicken with Bok Choy and Cucumber over Rice



Refreshing and filling chicken with vegetables and citrusy soy sauce.

Hot summer nights mean that I don't always want to cook or even think about turning on an oven. I want to prepare and eat something cool and refreshing yet filling for the three sons. This recipe was designed last year for the Alpha Plan and continues to be a hit. Adapted from a recipe found in Bon Appetit (May 2008), the original called for snow peas, but I swapped in fresh broccoli florets instead which worked fine. This evening, the mix was served over brown rice, but noodles are good too.

Prepare the chicken, veggies, and rice or noodles in advance and place in the refrigerator until everyone is ready to sit down to the table and eat.  Add the dressing just before serving or the chicken will get mushy.

serves:  4                    prep time:  30 minutes

2 skinless boneless chicken breast halves
3 cilantro sprigs plus 3 tablespoons chopped cilantro
2 green onions, chopped
1 crown of broccoli, cut into small florets
1 baby bok choy, thinly sliced crosswise
½ English cucumber, quartered lengthwise, then thinly sliced crosswise
2 tablespoons ponzu sauce or soy sauce
2 tablespoons seasoned rice vinegar
2 tablespoons vegetable oil
2 teaspoons minced peeled fresh ginger
Brown rice, rice noodles, or pasta, cooked

Poach the chicken breast by bringing a medium skillet filled with salted water to simmer. Add the chicken breast, 3 cilantro sprigs and half of the chopped green onion.  Cook until chicken is no longer pink inside about 7-10 minutes depending on the size of the breasts. Transfer chicken to a platter to cool.  In the same water, cook the broccoli until crisp tender, about 1 minute.

Drain and cool the broccoli, discarding the green onion and cilantro sprigs. Coarsely shred the chicken. Mix chicken, chopped cilantro, the other half of the chopped green onion, broccoli, bok choy, and cucumber in a bowl and set aside in the refrigerator until ready to serve.

Whisk together ponzu, vinegar, oil and ginger in a bowl. Add dressing to the chicken mix and toss to coat. Season to taste with salt and pepper.  Serve over rice or noodles.

Place one cup of steamed brown rice or noodles on a plate and top with a quarter of the chicken vegetable mixture.  Serve watermelon slices on the side.  This entire meal offers under 400 calories, almost 7 g fiber, lots of vitamins C, several B vitamins, selenium, phosphorous, and manganese.

*Ponzu Sauce is basically a citrus enhanced soy sauce. You can squeeze one teaspoon each orange and lemon juice into ½ cup soy sauce. It can be refrigerated for a week or more.

- Kim Fielding

Crispy Panko Chicken

Chicken thighs are moist and flavorful with this preparation.

Chicken thighs were on sale this week so I took advantage of the opportunity to make an inexpensive and easy to prepare main course.  Juicy on the inside and crispy on the outside, the pepper infused oil adds just a hint of spicy heat to the coating.

serves: 12                    prep time:  15 minutes
                                  cook time:  40 minutes

Preheat the oven to 400 degrees.

12 boneless skinless chicken thighs
1/3 cup canola or olive oil
1/4 teaspoon cayenne pepper
2 cups of panko (Japanese style bread crumbs)
1/2 teaspoon salt
1/4 teaspoon pepper

Place the oil and cayenne pepper in a heat-proof dish and warm to meld the flavor of the pepper into the oil (microwave 15-20 seconds).  In a pie pan, add the bread crumbs, salt, and pepper, and mix thoroughly.  Using your hands, moisten them with a teaspoon or so of oil and rub it all over a chicken piece.  Place the lightly oiled chicken thigh into the seasoned panko and turn so that both sides are covered with the crumbs.  Repeat this for all of the chicken pieces and place on a shallow baking sheet. 

Bake chicken until well browned and cooked through, 30-40 minutes.  Allow the chicken to stand, uncovered, 5 to 10 minutes to let crisp.

Each piece of panko crispy chicken has approximately 240 calories.  Delicious served with steamed veggies, a large green salad, and brown rice.

- Kim Fielding

Broccoli Rabe



Fresh organic broccoli rabe.

Broccoli Rabe, Broccoletti, or Rapini, looks very much like a young broccoli but is in fact a relative of the turnip.  Common in Italian/Mediterranean cuisine, it has a slightly bitter and nutty taste and pairs well with olive oil and garlic.
serves:  4                      prep time:  15 minutes

One bunch of broccoli rabe
3 tablespoons olive oil
3 large cloves garlic, minced
1/4 teaspoon crushed red pepper (optional)
Salt and pepper to taste

Bring a large pot of water to boil.  Add the broccoli rabe and cook until tender when pierced with a fork, 3-5 minutes.  Drain in a colander.

Heat the oil in a large skillet over medium meat.  Add garlic and cook for about 30 seconds or until fragrant.  Don't overcook or burn the garlic or it will become bitter.  Add the broccoli rabe and toss to coat.  Cook for an additional minute.  Season to taste with salt and pepper.

Each serving offers approximately 110 calories and 2 g fiber.  Broccoli rabe pairs well with chicken and lean grilled meats such as flank steak.

- Kim Fielding

Pan-steamed Zucchini with Mushrooms



Use a variety of summer squash in this quick sauteed side dish.


















August brings an abundance of summer squash to the farmer's markets.  Purchase several varieties and mix them into this side dish. 

serves: 4                prep and cook time:  15 minutes

1 tablespoon olive oil
2 large mushrooms, sliced thinly
1/2 of a small onion, diced
2 large summer squash: zucchini, pattypan, crookneck, or other variety, sliced
Vegetable or chicken broth, or water
Salt and pepper to taste

In a skillet, heat the oil and add the mushrooms and onions.  Stir and cook until they soften, adding broth or water as needed to keep them moist.   Add the summer squash to the pan and stir to mix the onion, mushrooms and squash all together.  Add a couple of tablespoons more of broth and place a lid on your skillet.  Let the vegetables cook over medium-low heat, stirring once or twice, until cooked tender, about 4 minutes.  Season to taste with salt and pepper.

This dish offers less than 50 calories per serving.

- Kim Fielding

Arugula Salad with Blueberries and Almonds

Arugula was mixed with spinach in this version of the salad.

Fresh blueberries are abundant in the stores right now and we decided to add them to our salad tonight.  Arugula leaves have a natural "bite" in that they are slightly peppery  and the blueberries paired well with them.  A simple vinaigrette was sweetened with jam and balsamic vinegar.  Finishing with a sprinkling of sliced almonds made this a quick side dish that my family enjoyed.

serves:  4                    prep time:  15 minutes

Four handfuls fresh arugula leaves, or a mix of spinach and arugula
1 cup fresh blueberries
1/4 cup sliced almonds
3 tablespoons balsamic vinegar
3 tablespoons olive oil
1 tablespoon raspberry jam
1 small shallot, minced fine
Salt and pepper to taste

Place the washed arugula leaves in a salad bowl and top with the washed and dried blueberries and sliced almonds.  Whisk together the vinegar, oil, jam, and shallot, and season to taste with salt and pepper.  (This dressing makes enough for two or three salads that serve four people.)  Drizzle just enough dressing over the salad to moisten and toss well.

One serving of salad offers 155 calories.  We served this salad alongside grilled tri-tip (3 ounces), zucchini and mushrooms sauteed with onion and broth, and a small potato with Greek yogurt.  Calories for this entire meal is less than 500 calories.

- Kim Fielding

Tuscan-Style Roast Chicken


 

Oven-roasting makes this chicken super juicy.


You should smell my kitchen when this meal is cooking!  I call this Tuscan-style because it reminds me of all the herbs I love in Tuscany to season roast chicken.  The ingredients are simple:  olive oil, fresh lemon juice, oregano, thyme, rosemary, basil, fresh garlic, salt, and pepper.  And, the chicken of course.


Opened up and flattened.

Instead of cooking the bird intact, I use kitchen scissors (or have a butcher do this...) to cut the chicken in half through the breast.  I use my hands to press down and flatten it for even cooking and then rub the marinade into the flesh.  This tastes even better if the marinade is allowed to sit with the chicken for a couple of hours before it is cooked.  Consider the following measurements as approximate.  Sometimes, if I am out of a particular herb, I just skip it. 

serves: 4 - 6                    prep time:  15 minutes
                                      cook time:  45 minutes

One roasting chicken, about 4 pounds

Marinade for one chicken:
1/4 cup olive oil
2 cloves garlic, pressed or minced
1 large or 2 small lemons, juice squeezed
1 heaping tablespoon dried rosemary
1 heaping tablespoon dried basil
1 heaping tablespoon dried thyme
1 heaping tablespoon dried oregano
1 teaspoon sea salt
1/2 teaspoon black pepper

Mix all ingredients together in a bowl and rub all but a small amount over the entire bird including under the skin of the chicken.  Lay the chicken on a greased baking or roasting pan, skin side up.  Bake at 400 degrees for about 20 minutes.  Remove the chicken from the oven and turn it over in the pan.  Pour the rest of the marinade over the exposed flesh and put the chicken back in the oven for another 20-25 minutes.  When the chicken is cooked and the juices run clear*, cut into serving pieces and enjoy. 

* To say that the juices run clear means that if you poke the flesh with a sharp knife, the juices running out of the puncture should not be tinted red with blood which indicates raw meat inside.

This meal included a tossed green salad with avocado and a light vinaigrette (I used Newman's Balsamic low-fat mist thanks to my friend Nicole who showed me what it was), steamed broccoli, fresh berries (blueberries and strawberries) and parmesan toasts.  The entire meal offers your full RDA for Niacin and double that for Vitamin C.  This is also a big contributor for Selenium, Phosphorus, other B vitamins, and about 1/2 of your daily Iron requirement.  In addition, this meets about 1/4 of your daily potassium needs which is important since that is often one of the most under-eaten elements.  And the calorie count is:  575!  This is a big wow factor because it is so yummy, nutritious and won't kill you on the scales. 

If you are one of those that insist on dessert, this meal deserves something like a sorbet or almond meringue cookie.  Buon appetito!

- Kim Fielding

California Style Caprese Salad




The tomato and avocado are
alternated on the platter.

 With two ripe tomatoes and one avocado ready to go, I decided to create a colorful medley.  The original Caprese salad includes tomatoes, fresh sliced mozzarella, fresh basil leaves, an olive oil or balsamic dressing and sometimes capers and olives.  The tomatoes and cheese are sliced and alternated on a plate with basil tucked in and around.

servings:  4                    prep time: 10 minutes

In this version, I halved and sliced the avocado and tomatoes, seasoned them with sea salt and black pepper, and served as shown above.  Balsamic vinegar was served on the side if anyone wanted to drizzle.   Also, one could top this simple salad with toasted pinenuts, a couple of nicoise olives, and maybe a sprinkling of shredded mozzarella. 

Each serving of tomato and avocado offer 85 calories (1/2 of a tomato and 1/4 of an avocado), 4 grams of fiber and a multitude of vitamins and minerals including 10% of your daily value for potassium.  Keep it simple and keep it fresh!

-Kim Fielding

Turkey Burgers

One package of ground turkey is 1-1/4 pounds.  We make
six burgers which are 3-1/2 ounces each.

Turkey Burgers are quick to make and low in fat.  Lean ground turkey comes in 1-1/4 pound packaging which is perfect for making six burgers.  I purchased "Sprouted Burger Buns" from the store, but any good quality bun is fine.  Remember, no high fructose corn syrup, partially hydrogenated fats, or artificial anything in your buns please!  Each bun contains 140 calories and each turkey patty contributes less than 200 calories.

Keep your condiments simple.  Ketchup, mustard, lettuce, and tomatoes contribute just a few calories.  One whole avocado divided six ways works out to just less than 50 calories per sixth. 

Form six patties with the package of turkey meat.  Season with sea salt, pepper and garlic powder.  Oil or use Pam spray on your grill then cook to desired doneness, turning once.  (Don't overcook or they will be dry!)  We also like to toast our buns on the grill but that isn't necessary.

Each burger with bun, lettuce, tomato, avocado, ketchup and mustard contains 390 calories.  Add a tossed green salad and melon slices as side dishes.

- Kim Fielding

Orzo with Grilled Vegetables

Whoa!  This is a terrible picture.  But you get the gist of what goes
into this medley.... lots of fresh veggies.

Any combination of grilled vegetables may be used in pasta salads. Cut all the vegetables into similar size pieces. This recipe has a Mediterranean flair and leftovers keep in the fridge for several days.

serves:  12               prep time:  45 minutes

1 eggplant, quartered and cut into ½ inch thick slices, salted*
3/4 teaspoon salt
Olive oil or Pam spray
1 zucchini, quartered lengthwise and cut into ½ inch thick slices
1 red bell pepper, seeded and chopped
1/2 red onion, chopped
6 cups hot cooked orzo pasta or Israeli couscous
1/2 cup fresh basil leaves, torn
Olive oil
Fresh squeezed lemon juice (about 1 lemon)
Salt and pepper

Place eggplant in a colander and sprinkle with the salt.  Let stand for about ½ hour. Blot the salt and moisture off with a paper towel.
Lightly oil or spray a grill rack or pan for the barbecue. Place the eggplant, zucchini, pepper, and red onion in a bowl and moisten with oil.  Transfer the veggies to the grill pan or rack and cook for about 15 minutes, tossing occasionally with tongs or a spatula.  Remove from grill and let cool.  Add the cooked vegetables to the hot pasta along with ½ cup (minimum) fresh chopped basil leaves. Drizzle in olive oil, squeeze in lemon juice, and season with salt and pepper to your satisfaction.

* Salting eggplant removes bitter juices

Each serving provides approximately 180 calories, about 3 grams fiber, 4 grams protein, a big boost of vitamin C, selenium, and thiamin.

This pairs well with just about everything.  Enjoy.

- Kim Fielding

Drinking Alcohol May Improve Your Joints

Many conditions, like coronary disease and diabetes, have been shown to be at a lower rate in people who drink a moderate amount of alcohol. More recently, we published a post saying that moderate alcohol drinking in women can aid weight-loss and the prevention of weight gain, compared to no alcohol consumption. Now, a new observational study from the University of Leiden in the Netherlands demonstrated that alcohol consumption not only reduces the risk of developing rheumatoid arthritis but also osteoarthritis and other joint conditions.  

In the study, they distributed a survey of drinking habits to people who were newly diagnosed with rheumatoid arthritis, osteoarthritis, and other joint diseases, as well as a similar group of healthy (non arthritic) people.  The comparison revealed that significantly more people in the controlled group consumed alcohol. The results of the study suggest that this phenomenon is linked to the anti-inflammatory mechanism that alcohol might demonstrate, which possibly protects from the progression of arthritis. The authors considered the findings interesting and in need of further investigation, and cautioned against the risks of excessive drinking. However, another possibility of the alcohol effect is that people may have stopped drinking as they developed joint pain.

From personal experience, I can attest that many patients who suffer from diabetes also suffer from arthritis and usually, are not drinkers. Arthritis tends to be a disease of overweight people and, again, from experience, often obese people shy away from alcohol.

Via medpagetoday.com

Photo courtesy of david.kittos

Left-over Corn on the Cob Breakfast Omelette

A summer omelette served with a side of seasonal berries.

Left-over corn on the cob means a special breakfast treat in our house.  Corn sauteed with scallions and tomatoes makes a flavorful filling for omelettes.

Fresh shucked corn, scallions, and tomato fill the fluffy omelette.

serves:  3                    prep time:  15 minutes

Olive oil
Corn cut off of cob, just over 1/2 cup
One roma tomato, seeds removed, chopped
2 scallions, chopped
3 eggs, whipped together with a fork in a small bowl
Salt and pepper
Cilantro and hot sauce, optional

You will need two skillets to make this quickly. In the first skillet, place a small amount of olive oil in the pan and saute the corn, tomato and scallions until softened. Season with salt and pepper.


In the second skillet heat a small amount of olive oil over medium low heat.  When the oil is hot, add the eggs and cover the pan with a lid.  Cook for about two minutes.  Take off the lid and move the eggs around so that they are 'mostly' cooked.  Add the sauteed corn mixture to one half of the omelette and fold the other half over.  Put the lid back on and let heat through for about another minute.  Cut the omelette into thirds and plate.  For extra flavor, chopped cilantro and a mild hot sauce (picante is good too) was added.  A serving of fruit on the side, a nice cup of coffee or tea, and you have a great start to your day.

One third of the omelette and a serving of fruit contributes over 8 grams of protein and 3 grams of fiber with just 230 calories.  In addition, this breakfast offers a good source of selenium (for your eyes), potassium, manganese and zinc.  Most of your B vitamins are featured in this breakfast as well as vitamins A, C, D, and E. 

Note:  For those of you who need to watch cholesterol intake, use 5 egg whites or 3/4 cup of Egg Beaters instead.  By not using the egg yolks, you save yourself the cholesterol and reduce the calorie count by 25 calories per serving.

- Kim Fielding

Corn on the Cob



Fresh shucked corn, ready to place in the boiling water.


















It's that time of year when corn is plentiful and very, very fresh in the stores.   This is important because corn has a lot of starch which begins to break down quickly after it is picked.  The freshest corn is sweet.  Today's market special featured 5 ears for just $1.00! 

Allow one ear of corn per person.  Remove all the husks and corn silk from the corn.  In a large pot of boiling water, add the corn and cook for 5 minutes.  Remove the ears from the water and let cool.  That is all you need to do.

Some people like to add butter, but resist because it adds over 100 calories for a tablespoon.  A little salt might taste good, but corn is delicious just the way it is - plain.

One ear of cooked corn on the cob offers about 125 calories, over 3 grams of protein and almost 3 grams of fiber. 

A simple Fourth of July picnic might include:
Barbecued chicken
Tossed green salad with avocado, tomatoes, and a light vinaigrette
Corn on the cob
Red Quinoa Salad (see previous blog)
Watermelon slices for dessert

Approximately 550 calories

- Kim Fielding

Should everyone eat organic?

There is no easy answer but the short one is no.  Why eat organic at all?    

There are many reasons for that.  It is more nutritious, contains more minerals and vitamins, and is free of horrid poisons like herbicide, fungicide and insecticide. Apparently it is even more drought resistant, and organic farming is friendly to the soil and healthy for the farmer.  There are also certain disadvantages. Perhaps the biggest argument against organic foods is the expense.  Organic produce is about 50% more costly than the conventional variety, and meat and milk costs even more than that. The productivity is bigger in the industrialized agriculture and more skill is required to do organic gardening. 

One more advantage about organic produce – it tastes better.  However, taste is acquired feature and is different for different people.  The organic strawberries might be less  sweet, than the conventional strawberries but certainly have greater flavor.  So many times I’ve been startled by people telling me those organic strawberries are tasteless.  Maybe in Canada, where strawberries are delivered from California and are spoiled in transportation, but not here in Bay Area. 

Because of the higher price of organic foods you can be selective when buying produce. It depends on how the food to-be grows; how much permeable surfaces it has and how much spraying and irrigation it requires.  Certain foods should be tried to be eaten only in organic varieties unless those are purchased from Farmer’s Market.  Those are – strawberries, watermelon, artichokes, potatoes, peanut butter, milk, meat, tofu and coffee. 

When buying organic, look for the following USDA regulated terms on food labels:

·                                 100% organic - means the food has no synthetic ingredients

·                                 Organic - means the food has a minimum of 95% organic ingredients. It can also use the organic seal.

·                                 Made with organic ingredients - means the food must contain at least 70% organic ingredients. These foods cannot use the seal.

·                                 Meat, eggs, poultry, and dairy labeled "organic" must come from animals that, among other things, have never received antibiotics or growth hormones.

·                                 Standards for organic seafood have not been set.

Today, organic has turned into industrialized monster business.  Many organic brands today are owned by the same companies that once tried to convince the consumers that organic was no better.  These companies have now invested themselves in the organic label because that is where the consumer walked. If years ago it meant locally grown without pesticides or chemicals, today it means a label that is also heavily regulated by USDA.  The cow that produces Organic Milk might be fed organically grown feed, but not be able to see day light or grass from its pen. 

But how would you know the good-organic from bad-organic. Clearly there are other parameters by which food can be measured.  Organic production can reassure the absence of pesticides, unnatural fertilizers and genetically modified organisms, but one must also look for free-range or pastured animals and perhaps the small carbon footprint of locally transported foods.  And yes, the more mundane task of choosing foods made without excess sugars, organic or otherwise.

When you eat locally grown, seasonal vegetables – those usually do not require too much additional chemicals. 

Berry Dessert

Such a sweet finish to a summer supper!

Fresh mixed berries are in season!  All the berries, with their bright blue and red colors are full of antioxidants, phytochemicals, vitamins, and fiber.  Purchase berries that are grown locally and organic if possible. 

Calorie counts vary with the berry - blackberries may have 70 calories per cup, but strawberries only have about 45.  The dessert above has about 90 calories and over 3 grams of fiber.    It consists of one cup of mixed berries topped with 2 tablespoons of sweet organic yogurt.  You may sprinkle some almond slices on top or even shaved chocolate. 

- Kim Fielding

Steak Supper



Filet mignon steaks.  To compare, the largest is 6 ounces, then
5 ounces, 4 ounces, and the smallest is 3 ounces.

If you are a big meat lover, then the 6-ounce steak must look delicious. In reality, the 3-ounce steak is best for women and 4 ounces for men. A typical restaurant serves an 8-ounce (or larger) steak for dinners. That is twice as much as one needs! Sounds like a good time to share your meal with another person at the table.

A 3-ounce steak supper is shown here.  Note how full the plate looks!

The dinner shown above includes 1/2 cup of roasted new potatoes, lots of tossed green salad, 1/2 cup of sauteed zucchini, carrots and leeks, and the grilled steak.

The steak was cooked on a grill and seasoned lightly with salt and pepper.

The sauteed vegetables were cooked in 1 tablespoon of olive oil. I started with cooking sliced leeks for a minute, added carrot slices and cooked for another minute, then added the zucchini slices and finished cooking when the zucchini was tender.

The new potatoes were cut into even sizes, placed in a baking pan, and seasoned with olive oil, salt and pepper. These cooked for 25 minutes in a 350 degree oven.

The salad included avocado and light vinaigrette.

Total calories for this meal is about 550. Beef steaks have approximately 70 calories per ounce. With the 3-ounce steak, that is only 210 calories. But with the 6 or 8-ounce steak, the beef comprises the majority of calories consumed for a meal. Balance is the key to good nutrition. Make sure to round out your meats with two vegetable side dishes and a whole grain or potato. No bread is needed here.

Alpha note:  Beef should not be eaten daily.  Your primary proteins should come from chicken, fish, tofu, and other foods.  A 3-ounce steak contains about 70 mg of cholesterol.  That is a high number to come from just one food, especially if you are on a restricted diet.  Make the meat a rare treat.

- Kim Fielding

Packet Snapper

Pile on your favorite vegetables to enhance the flavors in your packet.

My family calls this meal Packet Fish.  The fish is enclosed in a foil packet along with seasonings and vegetables.  In this case we used red snapper, but tilapia, cod, or other white fish works well too.

serves:  4                    prep time:  10 minutes

foil squares

olive oil or Pam spray
4 4-ounce red snapper fillets
4 new potatoes, thinly sliced
1 red pepper, thinly sliced
1/2 red onion, thinly sliced
olive oil
salt and pepper to taste

Start with a 12-inch square of foil for each person.  Set the pieces of foil on the counter and spray with Pam or brush with olive oil.  Lay a 3 to 4-ounce piece of fish on the foil and top with thinly sliced red onion, new potatoes, and red pepper.  You may use other vegetables too such as zucchini, tomatoes, carrots, and mushrooms.  Drizzle a small amount of olive oil over.  Season lightly with salt and pepper and top with sliced lemon.  Enclose the fish by bringing the sides of the foil up and securely sealing in the ingredients.  Place packets on a baking sheet and cook for 25 minutes at 350 degrees.

Remove packets from the oven and allow to cool for a few minutes before opening.  When you unseal a packet, be careful not to burn yourself with steam. 

Packets may be placed directly on the plate.  Each packet has approximately 375 calories and over 4 g fiber. Serve with a large tossed green salad and 1/2 cup of brown rice.  This entire meal has over 100% of your RDA for B12, close to 100% for selenium, a quarter of the RDA for potassium, and a multitude of other beneficial elements.

This is a "time-friendly" meal.  Start to finish, the meal was completely cooked in just under 45 minutes.  This is how:  1) Start with the brown rice as this takes the most time.  Brown rice in my rice cooker takes just about 40 minutes.  2) Make the fish packets and put them in the oven.  3) Make the green salad.  Our salads include lettuces, avocado, tomato, and a light vinaigrette.  4) Pull the fish packets out of the oven and set aside while you toss the salad.  5)  Plate the fish, brown rice, and green salad.  One of my kid helpers sets the table and another one pours the water into glasses.  Voila!

- Kim Fielding

Be able to accept the change.

“We must always change, renew, rejuvenate ourselves, otherwise we harden” Goethe.

Humans are creatures of habit.  Some habits we have to lose and some we have to gain and accept.  Healthy eating and regular exercising eventually grows on you but you need to give it a chance.  Here is an obvious example:  start eating breakfast.  If you force yourself for 2 weeks in a row, it will grow on you and most likely will turn into a habit.  Give a try to all the variety of breakfasts in this book – those are all extremely tasty and of course, healthy.

Here is another example:  If you’re a white rice eater, you need to know that eating five servings per day increase your risk of diabetes for 17%.  On the other hand, eating two servings of brown rice was associated with decreased risk of diabetes.  The difference is the whole grain that is polished off the white rice.   Researchers from Harvard School of Public Health demonstrated  that just substituting of white rice with brown lowers the risk of diabetes.  (Archives of Internal Medicine, June 14, 2010)

Make a small change, and break a habit. It's the most effiective form of treatment.

Roast Chicken with Grape Tomatoes

Beautiful colors and wonderful flavors always excite the palate.

I was at Safeway the other day and noticed Grill Pack chicken for 99 cents per pound.  This consisted of a mixed package of half breasts and hind quarters (legs with thighs attached).  Back home was a half package of grape tomatoes that needed to be used up and that was the inspiration for this chicken dish.  Not only was this dish inexpensive, it used local and seasonal produce.

We included a side of fresh sauteed zucchini and a tossed green salad with avocado, a light balsamic vinaigrette and croutons. 

Nutritionally, this meal offers over 30% of your daily requirement for vitamins B6, C, and E, niacin, and iron.  In addition, you take in over 20% of your RDA for copper, manganese, pantothenic acid, phosphorus, riboflavin, selenium and zinc.  Believe it or not, you only ingest 450 calories with this entire dinner!

Red and yellow grape tomatoes inspired this easy dish. 

How to make the chicken:  For four people, place two pieces of chicken (I used one whole breast and one thigh/leg) in a baking dish.  Place half a pint of colorful grape or cherry tomatoes on the chicken.  Sprinkle over a clove of chopped garlic.  Drizzle with 2 tablespoons of olive oil and season with 1/2 teaspoon of sea salt and black pepper.  Cover with foil and bake at 325 degrees for one hour.  Chop up some fresh basil and reserve to sprinkle over the chicken just before serving.

While that is cooking, make a light balsamic vinaigrette using 2 parts olive oil to 1 part balsamic vinegar.  Season with salt and pepper and blend thoroughly.  Set aside and toss the salad only just before serving.   I love to recycle jars for making salad dressings - just add ingredients, top with lid, and shake. 

For the salad, allow at least one cup of lettuce per person, 1/4 avocado sliced, other vegetables if you like, and croutons (note the serving size for the croutons).  Good lettuces for this salad might include romaine, spring mix, green and red leaf varieties.

Slice three or four zucchini into 1/4 inch rounds and discard the ends.  In a pan, heat 2 tablespoons of olive oil over low heat and saute one clove of chopped garlic for about 30 seconds.  Add the zucchini and cook until it is almost tender.  You may add broth or water to the pan if it gets dry.  Don't cook the zucchini all the way because it will be reheated later.

You may find that you have an extra half hour or so at this point.  Take a walk around the block or do some other exercise during this time, or do chores!  These activities all burn calories which is good.

About five minutes before the chicken comes out of the oven, reheat the zucchini over low heat and toss the salad with the dressing in a bowl.  Allow about 1 tablespoon of dressing per person.  Cut the breast half into two pieces and separate the thigh from the leg and place on plates. Sprinkle chopped fresh basil over, as shown above and serve with the zucchini.  The salad is on a separate plate.  The chicken skin must be removed before eating.  The chicken in this dish was remarkably juicy!

- Kim Fielding

Roasted Cauliflower

Cauliflower is a cruciferous vegetable and a member of the same family of plants that includes cabbage, Brussels sprouts, kale, collard greens, and most closely to broccoli. Although it used to be considered a winter vegetable, it is available in California year round. Recently I was at the grocer and was thrilled to see several beautiful colors of cauliflower on the shelves. China and India are the top producers of cauliflower and broccoli with China producing about half of all the cauliflower in the world.

Cauliflower packs a nutritional punch. A one-cup serving of steamed or boiled cauliflower is high in dietary fiber providing about 3-1/2 grams and has less than 30 calories! It is an excellent source of vitamins C, K and folate and is a very good source of other B vitamins, tryptophan and omega 3 fatty acids. Cauliflower, and other cruciferous vegetables, contain phytonutrients in compounds called crucifers that have been proven to reduce the risk of prostate and breast cancers and are extremely important for colorectal health. In addition, it is being researched for its ability to help the liver detoxify cancer-causing substances.

Cauliflower can be cooked many ways including boiling and steaming, roasting, pickled, sautéed or eaten raw. If you are trying to cut down on potatoes, boiling and mashing cauliflower makes a light alternative to them. They can be buttery with a minimum of added fat but are watery by themselves so if you are mashing them, don’t add fluids until you need to. They have a slightly sweet and nutty flavor and can be adapted to almost any meal or cuisine. Indian cuisine usually pairs cauliflower with turmeric which has its own health preventative qualities when used in that combination. Many different cultures use cauliflower with varying spices so be free to try herbs and spices that you are fond of with this treat.

Roasted cauliflower

serves:  4-6

I like to roast several vegetables in the oven at once to have on hand for leftovers. This simple method also works for carrots, green beans, asparagus, broccoli and broccolini (broccoli rabe), and onions to name a few.  For those people who don't really like cauliflower, this recipe may convert you!

Break up a head of cauliflower into florets and place in a roasting pan. (It is okay to use a knife to cut up the bigger bunches).  For four cups of vegetable, toss with about 2 tablespoons of olive oil and season with 1/2 teaspoon of kosher or sea salt and a light sprinkling of pepper. You may also use garlic infused olive oil which makes your kitchen smell heavenly!  Toss all together with your hands to evenly distribute the oil and seasoning.  Cook at 350 degrees for about 20 minutes or until crisp tender. Stir the cauliflower once while in the oven to make the pieces roast evenly. The time will vary depending on how big the pieces are. When they start to brown, watch them closely so they don’t burn.

85 calories for a one-cup serving

Suggested Menu

1 cup roasted cauliflower
½ cup fresh grape or pear tomatoes (try the sweet yellow ones)
½ cup mushrooms sautéed in 1 teaspoon olive oil and with a pinch of salt and pepper, broth added if needed
3 oz. grilled beef (the sautéed mushrooms are a great topping for the beef)

350 calories

P.S. If you really need a starch, add about 120 calories for a small whole-grain roll or ½ cup of brown rice. Also, if you love onions, sauté some of them in with the mushrooms to spoon over the beef – Yum!

- Kim Fielding

Throwing DARTs at diabetes

•         Total number of people: 23.6 million children and adults in the United States—7.8% of the population—have diabetes.

•         Diagnosed: 17.9 million people

•         Undiagnosed: 5.7 million people

•         Pre-diabetes: 57 million people

•         New Cases: 1.6 million diagnosed in people aged 20 years and older each year.

The major source of the epidemic of diabetes is the epidemic of obesity.  Although the rise in obesity rates has slowed in the US, it is rampant in developing world.  1.6 billion people world wide are overweight and 400 million are obese.  The good news is if people make the needed lifestyle change, then in the majority of cases diabetes is preventable.   The bad news is the effort to make a change is cumbersome.  People stick with a change for a short while and then go back into old established habits.  The medical community and researchers have discovered new trick: medications to treat the appetite, blast off fat, increase metabolism, stop the fat absorption, et cetera, but those measures are not sustainable unless the person truly and permanently invest into their lifestyle. 

The real pill we need is the DART pill – or, the “Do All the Right Things” pill. DART has many side-effects. Upon taking this pill, the user wakes up 6:30 in the morning and exercises for 30 minutes. Then, he or she eats a healthy breakfast with 5 grams of protein and 5 grams of fiber. Throughout the day , they walk as much as they can, eat a healthy, low-fat, and full of fruits and vegetables lunch and dinner (mostly home-made and fishy), drinks a glass of wine and lots of water, before squeezing in another half-hour round of exercise. They get in bed by 10:00 and are asleep by 10:30 PM, for a full 8 hours.  Oh, and don’t forget to take DART again.

Avocado Ole

Avocados and guacamole made with mashed avocado with lemon, salt and pepper.

The avocado is a fruit native to the warm climates of Mexico, Guam, Central and South America. It is unable to tolerate frost, so it is cultivated in tropical or sub-tropical climates. Although avocados are available year-round, they are most abundant in California in the spring and summer months and from Florida in the fall months.

A medium avocado has a high-fat content of around 80%; however, most of it is monounsaturated fat such as the health-promoting oleic acid. They contain more than 1-1/2 times the potassium found in bananas and are rich in the E, K, and B vitamins. Amazingly, they are the biggest fiber providers of any fruit with ¾ being insoluble and ¼ being soluble fiber. When the Alpha Plan recommends ¼ of an avocado in salads or on a sandwich, that serving includes approximately 2-1/2 grams dietary fat and only 70 calories.

Guacamole is probably one of the most well-known avocado treats, but it is also enjoyed chopped raw in salsas, sliced raw on sandwiches and in salads, and on top of soups and stews. It can be blended into a salad dressing and spread onto sandwich bread and used instead of mayonnaise.  If you don't use your entire avocado right away, seal it tightly with plastic wrap and keep in the refrigerator, preferably with the large pit in it.  Brown spots can be cut out or around and the rest of the avocado should still be good.  Enjoy the following recipe with your chicken or fish, or however you like it!

Avocado and Tomatillo Salsa
The tomatillos and avocado provide a Latin American twist to your meals.

serves:  6                    prep time: 15 minutes

10 medium tomatillos
2 tablespoons chopped fresh cilantro
1 large shallot (can substitute scallions or other onion), finely chopped
1 garlic clove, finely chopped
1 firm-ripe California avocado
1 tablespoon fresh lime juice, or to taste
Salt and pepper

Heat a pot of water seasoned with salt to boiling. Discard the husks from the tomatillos and rinse them under warm water to remove stickiness. Cook them whole in the boiling, salted water for 8 minutes or until they feel tender when poked with a knife.  While they are cooking, place cilantro, shallot, and garlic in a large bowl.  Cool and then chop tomatillos and add to cilantro mixture, tossing to combine. The tomatillos will exude a lot of juice. Add that to the bowl as well.

Peel and pit avocado and cut into 3/4-inch pieces. Add avocado, lime juice, salt and pepper to tomatillo mixture, gently tossing until just combined.  Adjust seasoning if needed.  Salsa may be made 4 hours ahead and chilled, its surface covered with plastic wrap. This recipe makes about 1-1/2 cups, or six servings as a topping for your cooked lean meats.

Calories: 70 per ¼ cup serving

Menu Suggestion: (per person less than 500 calories)

1 4-oz. piece of white fish such as baked cod, or
3 oz. chicken breast topped with
¼ cup Avocado and Tomatillo Salsa

1 cup sliced and sauteed zucchini with
cumin and oregano

½ cup each roasted or grilled red pepper and red onion

½ cup black beans

Light coffee sprinkled with cinnamon or
cinnamon herbal tea

- Kim Fielding

Ode to Burgers

Everyone loves a good burger. Whether it is made from beef, lamb, chicken, fish, tofu, or vegetables, it is delicious served on a bun with lettuce, tomato, condiments, and whatever else you enjoy on it. However, with the way America eats, this icon of American fast food has become a not-so-great choice in our menu plan. Portion size has a lot to do with why this beloved food has disappointed us, but also, what we put on it and what we eat with the burger as a side dish. With a typically high saturated fat content, low fiber, and low nutrient value, we need to take a look at how we can create a more healthful way to eat this favorite American staple.

Beef is the typical ingredient for hamburgers so be sure to select extra-lean meat and keep your portion size to 3 or 4 ounces. Ground chicken and turkey are increasingly used as a healthier alternative to beef. 3 ounces of ground turkey and ground chicken offer 106 calories, 6 grams fat and 12 grams protein. 3 ounces of extra-lean ground beef has 185 calories, 12 grams of fat and 18 grams of protein. As you can see, the beef has twice as much fat and has more than twice the saturated fats of the poultry.  2 ounces of ground lamb has 160 calories, 13 grams of fat and 9 grams of protein. Another idea is to mix ground meats to reduce calories and fat. For example, if you love the lamb flavor but don’t need the calories, use half ground lamb and half ground chicken mixed together.

Soft pillow-type white bread buns are a huge obstacle for healthy eating. One bun can have over 200 calories, 3.5 grams of fat (half of which is saturated), less than 2 grams of fiber, and over 35 grams of carbs, 10 grams or more which may be from sugars. Several of the packaged hamburger buns that you see in the stores are twice as big as a regular portion and contain high fructose corn syrup and partially hydrogenated fats. Your best bets are whole grain rolls, whole grain pita or just plain lettuce as in the popular lettuce wraps, or “protein-style” that you can now order in restaurants (bunless burgers!)

Get creative with condiments. Use the freshest tomatoes, lettuce or shredded cabbage, avocado, onions, cucumber, mushrooms, sprouts, or any other vegetable that sounds yummy. If you love herbs, fresh basil leaves, cilantro, parsley, and mint can be added either to the meats or on top for more zing. Grilled vegetables such as peppers and onions, summer squash, and eggplant add great flavor and filler for the burgers and can be cooked at the same time as the rest of the burger. Forgo the mayonnaise please! If using catsup or mustard, ensure they don’t have high fructose corn syrup or artificial colorings or flavorings in them. Notice too that we didn’t mention cheese. A one-ounce slice of cheese can add over 100 calories to your meal – just say no to cheese.

For a special treat, you can cook up and carmelize some onions and or mushrooms to top your burger. With these toppings you don't need catsup. A spot of dijon style mustard would be nice with these two.

For each of these toppings, I put a tablespoon of olive oil in the pan and then added the veggies. 

For 1/2 pound of mushrooms, I added 1/2 teaspoon each of salt and pepper.  Garlic powder is also delicious with the mushrooms.  Cook over low heat, stirring occasionally until the mushrooms are soft and golden.

To cook a whole onion, remove the outer skin and slice it thinly.  Add to the oil in the pan and cook over low heat stirring occasionally.  After about five minutes, sprinkle a small amount of sugar over and stir into the onions.  Continue cooking until the onion is transluscent and golden. 

Each of these toppings should serve four burgers.  Have fun and experiment with different vegetables.

- Kim Fielding

How important is it to know the calorie count of your meal?

Ø      Nearly everyone is aware that people need an average of 1500 to 2500 calories daily, depending on age, gender and physical activity.

Ø      Counting calories might be a burdensome and inconvenient process, but if it is done for you, it can be very useful. You might think twice if 800 or 1300 calories is written next to your meal. 

Ø      Chain restaurants are now required to post calories.  Unfortunately, a lot of good concepts have to be reinforced by some laws and regulations.  Just like the seat belts or anti-tobacco laws.  People know smoking is bad but unless it’s made into a law and fines are involved people don’t care enough.  I guess we can call those spanking your wrist laws.  Two laws were brought to life recently, after the epidemic of obesity devoured tons of money that is spent to treat the consequences of obesity.

Ø      A new California law states that, as of January 4, 2010, all oils, margarines and shortenings used in frying must contain less than 0.5 percent trans fats per serving. Food manufacturers and restaurants that violate the legislation face fines of up to $1,000.

Ø      California became the first state to require chain restaurants to post calorie content of menu items. The legislation, signed by Governor Arnold Schwarzenegger on September 30, 2008, will affect about 17,000 restaurants once it is fully implemented in 2011. Also, Senate Bill 1420 is designed to inform customers about calories in meals.

Have you checked the calorie count on the menu yet?  Did it make a difference?