Chef Cathy The Nutritionist

How to Cook Quinoa

2014-01-24T09:08:00.000-05:00

Raw Quinoa

Quinoa is an ancient gluten free grain that looks like small off-white/light yellow pebbles. They come in a variety of colors, however, the off-white/light yellow colored grain is most often seen in the US. It grows in grass-like stalks with clusters of the seeds toward the top of the plant.

Quinoa naturally contains a highly bitter compound known as saponins. These compounds are thought to protect the grains from insects and birds completely decimating the crop. This compound can also cause humans to have slight dietary and respiratory side effects if exposed to it. To prevent this, the compound is most often removed during manufacturing. If it is not removed, thoroughly rinsing the product will help to eliminate it.

Quinoa is also known for its incredible nutrition density. It has an incredibly high protein content, which makes it very desirable as a protein substitute as well.

This amazing grain is cooked almost exactly like rice. It is rinsed, brought to a simmer, covered, then simmers and steams simultaneously to produce a fluffy grain.

One of the unique and helpful attributes to the quinoa grain is its crescent-shaped thread that protrudes from the outside of each grain when fully cooked. If this grain does not protrude, the grain is not fully cooked and must be returned to the heat source. It is a quick and easy way of telling when it is ready to eat.

Quinoa Grains

QUINOA

Thoroughly rinse and drain quinoa three times with cold running water.
Use the ratio of 2:1 (liquid to quinoa). The liquid can be water or stock/broth.
Use 1 Tbsp. oil in the pot to prevent sticking (optional).
Bring the water to a boil first, reduce heat to a simmer, then cover the pot.
Cook for about 15 minutes.
Check for the crescent-shaped threads.
Fluff cooked quinoa with a fork.
Enjoy!

That's it! It is really just that easy! You can fold some fresh, raw vegetables in it (such as bell peppers or cucumber), you can fold cheese and broccoli in it and bake it in muffin tins, or you can enjoy it plain. Wherever you use rice, quinoa may be substituted (even in stir fry dishes!). So give this a try....I am sure you will be a convert too!

Nutrition Facts (1 cup cooked - without oil):
Calories: 222
Total Fat: 4g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 13mg
Carbohydrates: 39g
Fiber: 5g
Protein: 8g

Before & After 112 Pound Weight Loss....and Counting!!!

2013-08-19T16:34:00.001-04:00

BEFORE: 247 pounds (size 24)

AFTER: 135 pounds (size 2)

FINALLY!!! I have reached a lifetime goal of mine, which was to finally be classified in the "normal" weight zone for my height. I have lost 112 pounds (almost HALF of my original body weight). I was always the "fat kid" in school and was bullied relentlessly. My theory is that you can either walk away from experiences such as those as bitter, or you can come out with confidence and a new, healthier self. I chose the latter. I went to college and received a Bachelor's Degree in Culinary Nutrition and I didn't do it for anyone but MYSELF. I wanted (FOR ME), the knowledge and the ability to run in the yard with my kids. I WANTED to play. I WANTED to get up and move. For the FIRST time in my life, I have finally been able to get up and run with my dog and two kids just because it was FUN and I WANTED TO! :) That feeling alone was the most incredibly liberating feeling I have EVER had in my life. I had the ability to run without getting winded, to run without stopping 10 seconds later, and to run without my thighs starting a mini fire from rubbing together...I COULD MOVE!!!

It was an absolutely incredibly amazing journey. It took a little over two full years to lose all of this weight, BUT it was done by diet modification only. I did not spend countless hours at the gym, believe it or not. I have two small children at home and would much rather spend the time with them at the current moment in time (what little time I have left with them after work). There will come a day when I can work out at the gym again, but for now, I will not feel guilty for spending more time with my kids. Yes, I may have a little extra excess sagging skin because I couldn't tone as much as I wanted to, but I will get there....some day :)

The journey had its major ups and downs. The plateaus, the struggles, the cravings, the "I JUST WANT A SANDWICH" moments. In the end, I discovered a lot not only about my personal self (my thoughts and feelings), but my physical self as well. I not only found out that I had the inner strength and dedication to stick with this, but I also found that my body doesn't process certain foods very well. I would have never known this had I not tried.

Although I have lost about 110 pounds before, I used a different approach this time. When I was pregnant with my second child, I thought it would be healthier to consume wheat and dairy again (I cut those out for my first round of weight loss), but boy was I wrong. I gained all of my weight back from the first round. THIS TIME, I was bound and determined to really figure out what my personal body needed to survive and maintain a healthy weight. I tried something called a metabolic detox for this second round of weight loss and it worked!

What is a metabolic detox? It is a dietary program that is followed that eliminates foods that trigger sensitivities in people, then slowly introduces them back in to the diet one at a time. It is actually not meant specifically for weight loss, but rather to cleanse your body of toxins and the junk from all the processed foods we eat.

How did I do it? Simply by following a few rounds of 30-day "metabolic detox." I specifically followed the Metagenics program (www.metagenics.com), but have heard there are many programs available. (I have NOT been in contact with the Metagenics company and this was NOT a sponsored or paid event. All weight loss was done on my own time and accord.) I have learned that by eliminating specific "trigger" foods, I have not only lost an incredible amount of weight, but I have decreased the amount of pain I have with my diagnosis of Fibromyalgia. I loved the feeling I had from eliminating the trigger foods, so much so, that I often extended the days in the program or would just follow the fruit and vegetable recommendation without the protein shake. I really tried to vary it to see what worked and what didn't. I also paired this with calorie counting and monitoring calorie density. My Fitness Pal, a free online site and app, helped me to stay on track. (Again, I have not been in contact with My Fitness Pal either - they are just a tool that I have used - although there are other similar programs available as well).

Will this work for everyone? I am not sure. I wish we all had the miracle answer for weight loss. I am pretty sure the main reason it worked for me is that I was held accountable using My Fitness Pal and I really had a REASON behind my goal (pain reduction and increased mobility). I kept track of every food and liquid that entered my body. Not only did I monitor how much, but I specifically kept track of the TYPE of foods I was putting in my body. Green smoothies packed with spinach and chia seeds - yum! Yes, they have a lot of calories, but they have the type of calories your body needs to survive. I had a set amount of calories per day and did not veer more than once per week. QUANTITY and QUALITY are the keys to success! They BOTH must be monitored together in order to achieve weight loss. The shakes that Metagenics used was just to help reset your body. Once you have reset, you can go back to eating a normal healthy variety of foods, so if you cannot afford a program like Metagenics, just follow their guidelines without the shakes (just try to keep your lean protein levels up).

To lose weight, the calories you consume MUST be less than those you burn. The more you exercise, the more you can eat :) BUT make sure you absolutely consider WHAT you are eating. For me, WHAT I was eating was the determining factor. When I eliminated foods that triggered a sensitivity, the weight just melted off. I followed the calorie recommendations but changed my whole lifestyle and way of eating. Coming from a "meat and potatoes" background, it wasn't easy, but it was and IS possible. This is my life now. I love my fruits and veggies and feel so much better for changing over.

One little trick that helped me keep going: Allow yourself to go on and off with CERTAIN foods. For me, I allowed myself to have rice and feta cheese for a few weeks. It curbed the cravings for me personally. Once sugar was out of the picture (which it took a couple of weeks for my body to stop craving it), I actually craved fruits and vegetables. I ate (and still do eat) a lot of them and would prepare foods in large batches just to keep up.

I hope to share a lot of little tricks and tips that I have discovered along my journey. If I can help even just ONE person take a step toward a healthier lifestyle and feel what I feel, then I have succeeded. I hope to continue to pay this forward and help others who are struggling. I struggled for my entire life and don't ever wish that misery upon anyone, ever. There is hope. It is possible. It can be done. If you have the right people in your life and a great support network, you CAN and you WILL!

Best of luck to all of you out there if you are in a similar situation. I sincerely thank all of my supporters (most of all my husband for not thinking I was some kind of crazy smoothie making looney - lol!). Without my supporters, I wouldn't have said, "Ok, today is the day I am going to change the rest of my life." To all of you, I am forever grateful and love you all so much.

~Cathy

Braised Baby Bok Choy

2013-07-01T13:41:00.001-04:00

You see it all of the time in the grocery store but you have absolutely no idea what it is or how to cook it....Baby Bok Choy (also known as Chinese Cabbage). It is a smaller, younger version of regular Bok Choy, a member of the cabbage species Brassica rapa. Since it is harvested younger, it is more tender and the flavors are much lighter than that of typical American green cabbage. Even if you are not a fan of green cabbage, I would actually highly recommend giving Baby Bok Choy a try. If cooked properly, it is absolutely delicious! This recipe is not only simple, but will completely change your mind about sulfurous vegetables.

Braised Baby Bok Choy
Serves 9

9 heads Baby Bok Choy (they usually come bundled in threes)
Salt and Pepper, as needed
Oil, as needed
1 small onion or shallot, finely chopped
4 cloves garlic, finely minced
1 1/2 cups Chicken Stock
Splash of Apple Cider Vinegar (as a flavor enhancer)

Cut each baby bok choy head in half lengthwise. Wash thoroughly under cold running water to remove any dirt. Shake off any excess water. Fold over several layers of paper towels and place bok choy on the towels to absorb any excess moisture.

Heat a large pan or wide-bottomed pot over high heat until hot. Add enough oil to lightly coat the bottom of the pan. Liberally season both sides of the bok choy with salt and pepper. Sear about 4-5 halves at a time. Sear cut side down first for approximately 3-4 minutes or until a golden crust appears. Flip to other side and sear another 1-2 minutes. Remove from pan and set aside. Add more oil and repeat searing process for remaining bok choy.

*Be careful when flipping these as they are moisture dense and may leach some of their water out into the oil in your pan* Leave your heat on high and add more oil as needed. Bok choy will burn if there is not enough oil. Searing MUST be done on high heat in order to achieve proper caramelization.

Once all have been seared, turn heat off to let cool slightly as to not scorch the onions from the searing temperature. Turn heat back on high. Add onions to pot and saute. Let onions saute until translucent. Add garlic and cook for another 1-2 minutes. Deglaze pan with chicken stock, add a splash of apple cider vinegar (for flavor enhancement), and add reserved seared bok choy back to the pot. Cover, reduce heat and let simmer for about 5 minutes. Serve in bowls with some of the braising liquid.

I hope you enjoy this quick and easy recipe. Just remember, food takes on the flavor profiles that you give it, so cook with great flavor and you end up with great flavor! Happy cooking! ~Cathy

Basic Roasted Chicken - Prep Ahead Meals

2013-04-03T11:59:00.001-04:00

On the run? Don't have time to make meals when you get home from work or running the kids around to various sporting events? Still want something nutritious? Here's one simple solution when it comes to making foods ahead while keeping them healthy. I cook everything in bulk, especially meats, and freeze them. This recipe is all about making a basic roasted chicken and having it ready for when you need a quick, easy and healthy meal.

Basic Roasted Chicken

Basic Roasted Chicken
Yields: Approximately 5 pounds of meat, depending on the size of the chickens

2 medium sized roasting chickens, organic free-range is preferred
2 large yellow onions
6 stalks celery
1 small bag baby carrots
poultry seasoning, as needed
minced garlic, as needed
sea salt, as needed
black pepper, as needed

Preheat oven to 350 degrees F.

Wash chickens in cold water, making sure to remove any extras from the cavity - lol ;) Tuck the wings behind the top of the chicken (as it it were putting its hands behind its imaginary head). This helps to prevent the wing tips from burning. Although not mandatory for this particular recipe, this might help you with a turkey for example.

Roughly chop the onions, cut the celery into chunks and place both in the bottom of a large roasting pan. Add carrots. These 3 veggies are known as a "mirepoix." It usually consists of 50% onions, 25% carrots and 25% celery. It is the base to a lot of basic, simple staple cooking, is used to make soups, stews, stocks, broths, sauces, etc.

Mirepoix

Place chicken on top of mirepoix, breast-side up. Sprinkle chickens liberally with poultry seasoning, garlic, salt and pepper. *You may use any combination of herbs and spices here - rosemary and thyme also make a wonderful addition and you can stuff the chicken with those herbs too*

Before Seasoning

After Seasoning

I normally do not stuff my chickens with anything that I would eat. The internal temperature of any stuffing must meet 165 degrees F for food safety reasons and by the time you get that up to temp, the rest of the bird is overcooked. If you do stuff it with anything, try fresh herbs, spices, chopped veggies and other aromatics that will add flavor to the meat.

Pan spray the inside of a large piece of industrial foil (so the chicken doesn't stick to the top of the foil). Tightly wrap the entire pan, making sure to leave NO open vents. Roast in the oven for approximately 60-90 minutes, depending on the size of the chickens. Remove foil and continue roasting for another 20-30 minutes to develop and nice roasted color and flavor (be careful not to burn the spices & garlic when the foil has been removed). The chicken will be done when all juices run clear and the meat starts to pull away from the leg bones and the rest of the chicken.

Seal Tightly With Foil

Legs Will Pull Away & Juices Clear When Done

Remove pan from oven and let rest for at least 30 minutes. This is critical as all of the moisture is directly in the center of the meat (as if it is scared of the 350 degree heat). If you hack into the meat at this point, the moisture will come shooting out of the bird like a fire hose and leave nothing but dry meat. If you let it rest, the moisture starts to redistribute throughout the fibers and makes for a nice and moist chicken. I do this with EVERY SINGLE PIECE OF MEAT I COOK. This is absolutely critical.

Roasted Chicken - Resting Phase

Once the meat has rested I remove all of the meat and either place in a large bowl and refrigerate for up to 3 days or portion into small baggies to be frozen for later use. I save the carcasses if I want to make a chicken stock ahead of time (to be frozen for future use).

At this point you can save the roasted veggies for a soup. In order to remove some of the fat, I refrigerate the veggies & drippings and then scrape off the fat layer. I then can make a soup out of the meat and chopped up veggies.

Roasted & Chilled Chicken

Portion If Desired

Portion Into Small Bags for Convenience

Freeze Small Bags & Take Out When Needed

To make a chicken stock: Roast the carcasses on a sheet tray until golden brown. Saute or sweat a new mirepoix, add the roasted chicken carcasses and add a bouquet garni (with peppercorns, bay leaves, thyme, garlic and other aromatics as desired - tied in cheesecloth with butchers twine). Add COLD water just above the bones and let simmer GENTLY for about 4-6 hours. Strain, then refrigerate. Freeze if desired. (You may even freeze in ice cube trays for added portioning convenience).

You may use the meat for various purposes such as chicken fajitas, quesadillas, soups, stews, chicken pot pie - or do what I do, just eat the plain roasted chicken - YUM! You can add it to your kids' pasta for a boost of protein, make chicken salad with it - the options are just endless. What I do is freeze small portions for lunch and in the morning when I'm ready to pack my lunch, I grab a bag of the frozen chicken and a bag of the frozen spinach from one of my past posts http://www.chefcathythenutritionist.com/2013/02/quick-healthy-cook-ahead-spinach.html (or zucchini & summer squash http://www.chefcathythenutritionist.com/2013/03/make-ahead-zucchini-summer-squash.html) and go.

Happy Cooking!
~Cathy

Health Benefits of Pumpkin Seeds (Pepitas)

2013-03-19T11:53:00.002-04:00

Pumpkin seeds have recently gained a little notoriety in the health food industry. I used to eat them all the time when we lived in California. Even local chain restaurants there used to have this on their salads on a regular basis. When I moved back to NY, it seemed as though no one had ever heard of them (which I found very unfortunate), especially by the name "pepitas." Truth is though, these fun little seeds pack a ton of nutrition, they are crunchy, portable and very versatile.

Pumpkin Seeds (Pepitas) - this brand is sprouted

Pumpkin Seed (Pepita) Facts:

These little seeds were used back in the times of the Aztecs in Latin America.
They have been and are still used in making certain Mexican "mole" recipes.
The term "pepita" typically refers to roasted and salted seeds.
Pepitas have their white outer shells removed (they are "hulled").
In one little ounce (about 2 Tablespoons) they have 7 GRAMS OF PROTEIN!!! That will help stabilize your blood sugar & give you energy!
High in Mononsaturated fatty acids and Omega 3's & Omega 6's - those are the fatty acids that are "good," raising your HDL (good) cholesterol and lowering your LDL (bad) cholesterol.
They contain an incredible level of iron!
They have a high level of calcium, potassium, phosphorous, manganese, niacin and zinc (zinc specifically helps with bone density), among others.
They are high in a lot of the B-Vitamins, Vitamin E (lipid-soluble antioxidant) and Vitamin K.
They have beta-carotene, which can be converted to Vitamin A in the body.
They are high in leutein (which you have heard helps to protect the eyes).
They are high in fiber.
It is thought (although not scientifically proven yet) that these little seeds have anti-inflammatory properties - they are thought to help reduce inflammation in the body.
They are thought to aid in prostate health, help protect the liver and help decrease the risk of certain types of cancer.
They are relatively inexpensive and can be found in the health food section of most larger grocery stores, at health food stores and can even be found in the bulk food section at some stores.

Sprouted Pumpkin Seeds (this brand is LivingIntentions)

What Are Sprouted Seeds?

A lot of nuts and seeds contain a compound called phytate (an enzyme), which stops the seeds from sprouting too early. This also makes them difficult to digest.
When seeds are soaked, they release this phytate enzyme that tells the seed it is ok to germinate.
This process helps release nutrients and flavor compounds.
When soaking, the seeds are also salted, which helps the enzyme process work correctly.
Once soaked for a few hours, they are then dried in a food dehydrator (under a certain temperature as to not damage the enzymes from heat).
Your body can now absorb the nutrients, vitamins and minerals more readily, it can digest them easier and they taste phenominal!!!

Want To Make Your Own Sprouted Seeds?

Purchase raw pumpkin seeds (shelled) - they should be green in color
They should be un-roasted.
Soak in salted water for about 6-8 hours. *I tend to go conservative on the amount of salt when I make foods myself.
Drain thoroughly on paper towels.
Place in food dehydrator and let dry completely.

Applications for Pumpkin Seeds/Pepitas Sprouted or Non-Sprouted:

Can be added to salads for a nice & crunchy note.
Can be ground up and made into a "seed butter" much like sesame seed paste (tahini) - which is similar to nut butters such as peanut butter or almond butter.
Add it to trail mix for a boost of protein/nutrition.
Add it to your meatloaf or any mixed item for added texture and nutrition.
Add to turkey stuffing.
Wonderful addition to smoothies or juices.
Eat a handful plain as a snack.
Add to items like potato salads for an added crunch & color.
Crush them and use as part of a "breading" for chicken or fish.
Use them as the nut component when making your own pesto.
Add to cookies, cakes, scones, muffins, or anything else that may have the addition of nuts and/or seeds.

Nutrition Facts for Sprouted Pumpkin Seeds:
Serving Size: 1 oz (28g)

Calories: 148
Total Fat: 13g
    Saturated Fat: 2g
    Trans Fat: 0g
Cholesterol: 0mg
Sodium: 234mg
Total Carbohydrates: 5g
    Dietary Fiber: 1g
    Sugars: 0g
Protein: 7g

Vitamin A: 2%
Vitamin C: 1%
Calcium: 1%
Iron: 23%
(based on a 2,000 calorie diet)

Make-Ahead Zucchini & Summer Squash

2013-03-12T15:05:00.004-04:00

If I had to pick my absolute favorite vegetables of all-time, it would have to be zucchini & summer squash, hands down. Although their plants tend to take over our entire mini garden, I think this year we will try to make room for more.

I make this recipe every few weeks or so, portion it into small bags and freeze it. It is very similar to my Make-Ahead Spinach recipe http://thenutritionchef.blogspot.com/2013/02/quick-healthy-cook-ahead-spinach.html. When I am ready to throw together my lunch in the morning before I go to work, I grab a bag of these - and I know I'm getting better nutrition this way.

Raw Zucchini

Raw Summer Squash

Make-Ahead Zucchini & Summer Squash
Yields: About 8-10 cups

4 medium-large zucchini, washed thoroughly, skins left on
4 medium-large summer squash, washed thoroughly, skins left on
2 cups water or vegetable stock, or as needed
1 Tbsp. sea salt, or as desired

Heat the water (or vegetable stock) in a very large pot. Slice the zucchini and summer squash into coins about 1/4-inch thick. Add coins to the pot and add salt to taste. Let simmer for about 15 minutes, stirring every now and then.

Pink Himalayan Sea Salt

Before Cooking

When vegetables start to soften and turn color, use a chopping or mashing device to cut up/mash the pieces (I use the Pampered Chef chopper - and let me tell you - that is my new favorite kitchen staple!). Keep chopping until desired consistency is reached.

Pampered Chef Chopper

Once Squash Starts to Cook Down - Chop

Let vegetables simmer for another 5-10 minutes or until they are completely cooked through. Drain in a colander. Let cool completely. Portion into small bags and freeze. Portions can be held in the freezer for up to 3 months (if they last that long - not in my house lol).

Drain In Colander

Freeze Portioned Bags

Portion If Desired

Quick, Easy & CLEAN, Healthy Lunch! (Chicken & Zucchini & Summer Squash)

Interesting & Helpful Facts:

You will get a lot of nutrition from the skins themselves. Simply wash off any dirt and any of the tiny fibers on the outside of the skin before slicing.
Both of the squashes belong to the gourd Cucurbitaceae family.
Crookneck squashes have a bent neck and a bumpy wart-like skin - which are much tougher than the traditional varieties used here in the US.
Zucchini is high in antioxidants such as carotene, leutein and zea-xanthin.
They are high in Vitamins A, C and some B-complexes.
They pack minerals such as potassium - which helps regulate blood sodium levels.
They have a decent level of iron, manganese, phosphorous and zinc.
Although these veggies are not the best in their anti-oxidant group, they are used a lot when prescribing diets because you can get a lot of volume and a very small amount of calories - hence you feel fuller with fewer calories!

Uses for Zucchini & Summer Squash:

Can be sliced raw & put on salads.
Seed it and use as an appetizer "boat" with cheeses or dip.
Can be cut into sticks and used as a part of a vegetable tray.
Dice it and cook it up in spaghetti sauce to add texture and flavor.
Dice it up and use it as a bulking agent or the primary ingredient in turkey or chicken stuffing.
Toss lightly with olive oil, fresh herbs (such as rosemary and thyme) and grill....yum!!! (I like to add goat cheese or herbed feta cheese to my grilled veggies)
Can be used as the "noodles" in lasagna by slicing them lengthwise.
Can be shredded into spaghetti-like noodles (I use a 5 opening orange zester for this) and actually substituted for real noodles (which makes them a fantastic gluten free option!).
Makes a great ingredient for a stir fry.

Nutrition Facts for 1 cup Zucchini & Summer Squash Cooked:

Calories: 38 Carbs: 10g Fat: 0g Protein: 2g Sugar: 4g

Health Benefits of Goji Berries

2013-03-06T12:31:00.001-05:00

Goji Berries are one of the new-found "superfruits" in our area of the world. Although they have been around for thousands of years, they most recently have gained notoriety in our area for their incredible nutrient density.


Organic Goji Berries

What is a "Superfruit?":

A superfruit is a fruit that is nutritionally dense in many ways, usually containing a high level of vitamins and/or minerals, protein and a high level of antioxidants (Vitamins A, C, E) that help to fight the free radicals in your body that are thought to cause harm to your tissues, organs and other bodily systems.

So What Exactly is a Goji Berry?

It is a berry that grows on shrubs (Lycium barbarum) that are usually found in the Himalayas and other sub-tropical regions such as the Mongolian region of China.
It is part of the nightshade family (so be advised if you cannot consume nightshade plants).
They are raw and vegan.
They are usually sun-dried or factory dried at low temperatures to preserve as many nutrients as possible.
These little berries have been used for thousands of years in ancient Chinese medicine to treat various ailments.

1 Pound Bag of Goji Berries

Nutrition Facts:
1 ounce of Goji Berries contains:

Calories: 100
Fat: 0g
Trans Fat: 0g
Saturated Fat: 0g
Cholesterol: 0mg
Sodium: 75mg
Carbogydrates: 21g
Fiber: 3g
Sugar: 13g
Protein: 4g

Vitamin A: 140%
Vitamin C: 20%
Calcium: 4%
Iron: 10%
(based on a 2,000 calorie diet)

What Are the Health Benefits of Goji Berries?:

They are high in antioxidants, specifically the carotenoids (like beta-carotene) and zeaxanthin (compound that absorbs blue light and helps protect the eyes).
The antioxidants in the berries are thought to help fight off free radicals in the body.
Goji Berries have about 20 different vitamins and minerals, making it one of the most nutritionally beneficial foods available.
They have 18 different amino acids (the building blocks to protein).
They have been used for many years in teas, juices and tinctures to treat ailments (although these are just assumptions and not based on clinical trials - at least not yet!) The FDA has NOT approved the consumption of these berries to treat any disease or ailment.

What Are Free Radicals?:

Free radicals happen when a bonded weak molecule splits.
Free radicals are very unstable and react with anything and everything to try to gain their electron back.
They will attack a nearby molecule and steal its electron, thus making THAT molecule a free radical now.
You can just about imagine the chain of damage that wreaks havoc on the body when processes like these take place in the body.
This is a snowball reaction that will eventually lead to damaged cells and systems in the body.
Although not all free radicals are bad (some exist to actually fight off and neutralize diseases), the majority of external factors are not beneficial such as cigarette smoke, pollution, radiation, etc.
It is thought that antioxidants protect the body from these free radicals wreaking havoc. Think of antioxidants as the "police" that capture the "burglar."
The antioxidants act like a cleanup crew of sorts to pick up these free radicals and dispose of them before they start their chain reaction.

What does a Goji Berry Taste Like?:

The flavor of a Goji Berry is slightly sweet and slightly tart with a bit of bitterness and dryness at the end.
It tastes very similar to a raisin, although it does have bitter finishing notes.
It has a texture very similar to raisins - although they almost remind me of stale raisins that have been left open exposed to the air for too long (it has an almost crunchy outside skin).
The shape reminds me an awful lot of cardamon pods (frequently used in Indian cuisine).
When chewed, the berries break down and turn everything orange (that's how much beta-carotene is in them!).

How Can Goji Berries Be Consumed?:

You can eat a small handful of them plain.
Add them to yogurt or Greek yogurt for an added boost of nutrition.
Add them as a nutritional boost in your smoothies.
Mix them with your homemade granola and/or trailmix.
Sprinkle on your oatmeal for breakfast.
Add to muffins, baked goods, pancake batter, waffle batter, cookies or anything that would have the addition of something like a raisin.
Try not to consume an awful lot of these. Just because something is thought to be "good" for you doesn't mean you want to eat a ton of it. Just like any food, moderation is key.

Where Can I Purchase Goji Berries and Are They Expensive:?

You can find them in most health food stores or higher end grocery stores with a natural foods section. They are next to the dried fruits (usually).
You can purchase them online at Amazon http://www.amazon.com/Navitas-Naturals-Berries-16-Ounce-Pouches/dp/B000FFLHSY or simply by doing a Google search. Navitas Naturals is the brand that I purchased.
Goji Berries are not cheap by any means. Although they are not the most expensive health food I have purchased, they run in my area for about $18.00 for a 1 pound bag. Seems like a lot of money, but trust me, 1 pound of Gogi Berries goes an awful long way.

Now do you see why this is such an incredible fruit?! Even if nothing has been officially determined by the FDA, I go with my gut. I know through my extensive nutrition training that fruits and vegetables are wonderful additions to your diet. If you add one more that is high in vitamins and minerals, you are just reaping those benefits. Plus, they taste pretty good too! If you are a little leery of trying these, shop around at your local health food store and ask if you can try a sample. They are not very cheap, so it may help to try them first.

I recently gave these to my kids for the first time over the weekend. My toddler absolutely loved them and called them "way-zinz" (raisins) lol. My older son said they were "ok" but he would rather put them in something like Greek yogurt.

Good luck in all your health food quests. I am continually discovering and tasting new foods that are thought to be healthy and I can't wait to share my new discoveries with you! ~Cathy

NOTE: Please consult your doctor before starting any new food as a part of your diet. This fruit has been known to interact with blood thinners, so please do your background research before starting these as a part of your daily regime. The FDA has NOT approved this to treat any medical conditions and this post is not meant to treat or diagnose any condition.

How to Cook Spaghetti Squash

2013-03-04T15:23:00.001-05:00

One of my absolute favorite vegetables of all-time is spaghetti squash. It is mild, yet slightly creamy and a little al dente at the same time. It isn't as strong as a hubbard, butternut or acorn squash (it is more light and nutty) and has the most fascinating fibers that look just like noodles!

My young kids absolutely love this veggie right along with me. If I put a little butter and "sprinkle cheese" (aka Parmesan cheese) on it, they go nuts - because it tastes like macaroni and cheese to them.

Spaghetti Squash

Nutrition:

Spaghetti squash is high in Vitamin C and also has Vitamin A, B-6, thiamin, riboflavin, niacin, folate, pantothenic acid (Vitamin B5) and Vitamin K.

It also contains a fairly high amount of manganese, a mineral that aids in bone and tissue health, metabolism, blood sugar, absorption of calcium and nervous system functions. It also has calcium, magnesium, copper, zinc, phosphorus, potassium, iron and selenium, all of which are critical in our diets.

Spaghetti squash also contains omega-3 and omega-6 fatty acids! Those fats are good for preventing diseases such as heart disease, certain cancers, inflammation, amongst many other things.

One cup of cooked spaghetti squash only has 42 calories (if you do not add oil), which makes it a perfect alternative to starchy potatoes or regular pasta. It has a fair amount of fiber, which helps make you feel fuller longer and let's face it - the texture is pretty darn cool too!

Spaghetti Squash - Ready To Eat!

Roasted Spaghetti Squash
Yields: About 6-8 cups (depending on the size of the squash)

2 medium-large sized Spaghetti Squash
Olive Oil (not extra-virgin) or Grapeseed Oil, as needed
Sea Salt, to taste
Fresh Cracked Black Pepper, to taste

Preheat oven to 350 degrees F.

Cut each spaghetti squash in half (or quarter them if they are very large). Be very careful when cutting spaghetti squash as it tends to have a very thick outside skin. Make sure to use a very sharp knife or a heavy duty serrated bread knife if all else fails. Scrape seeds out of the squash. **You may save the seeds and bake later if desired.

Bake at 350 Degrees F

Spaghetti-Like Fibers - Raw

Halved Spaghetti Squash

Line a baking tray with foil. Place split spaghetti squash on the foil, cut side up. Drizzle each half with oil and sprinkle with sea salt and cracked black pepper. You may also add fresh minced garlic or any herb of your choice at this point.

Seal Tightly With Foil

Drizzle with Oil, Salt & Pepper

Cover squash and entire baking tray tightly with foil. **I buy the large industrial foil rolls at my local wholesale club, as it tends to not rip easily and is large enough to wrap around my baking sheets.

Bake for about 1 to 1 1/2 hours, depending on the size of the squash. Check every 30 minutes or so. Be careful when checking the squash as the steam will be very hot when removing the foil.

The squash will be done when you can run a fork into the flesh and it easily pulls away from the side of the shell. If it is still hard or your fork does not easily pierce the flesh, cover with foil and continue baking.

Run Fork Through Roasted Flesh

Finished Product

When squash has finished baking, remove from oven, remove foil and let cool slightly. Using a fork, run the tines down the side of the flesh - creating the spaghetti-like strands. Serve immediately, refrigerate or portion into bags and freeze.

Alternate Recipes:

Once cooked, sprinkle with goat cheese and fresh (or dried) herbs such as dill, thyme or rosemary. This adds a creamy, earthy note to this fabulous veggie.

Sprinkle with feta cheese, sliced kalamata olives, sun-dried tomatoes and fresh basil and oregano to make a Mediterranean version of this side dish.

Sprinkle with goat cheese, toasted sliced or slivered almonds and dried cranberries (without added sugar). Yum!

You may also steam or boil the spaghetti squash, however, I prefer the taste of roasted. It helps the natural sugars caramelize, leaving a slightly sweeter product. Boiling will leach out a lot of the nutrients.

To help bring out more of a full-flavored roasted taste, remove the foil for the last 15 minutes of baking. This will deepen the color and caramelize the sugars more thoroughly, giving a sweet and nutty roasted taste.

**Why use sea salt when cooking? Sea salt is all natural, derived from the ocean and does not have any additives. Table salt can have up to 2.5% chemicals, including aluminum! Aluminum in recent studies has been one of the items found in the brains of patients with Alzheimers.

**To bake spaghetti squash seeds (or pumpkin seeds): Rinse thoroughly in cold water. Let drain. Sprinkle with sea salt and toss together. On a pan sprayed, foil-lined baking tray, spread seeds out in one flat layer. Bake in a 300 degrees F oven for about 45 minutes or until seeds start to lightly brown, feel drier and lighter.

Nutrition Facts:
1 cup roasted spaghetti squash with about 1/2 tsp. oil per serving

Calories: 62 Carbs: 10g Fat: 2g Protein: 1g Sugar: 3g

Kitchen Tips - The Pot That Never Boils Over

2013-03-01T14:50:00.002-05:00

How many times have you started cooking noodles or anything in boiling water, walked away, then only moments later hear the sizzling sound of a pot boiling over? You rush over to find that it is too late and you have one big mess to clean up. Ugh!

The Solution (and I do this EVERY time):

When you boil anything in water, place a wooden spoon on top of the pot. When the starches from the food start to build up and rise to the top, they will start to go back down again once they hit the wooden spoon!

Wooden Spoon Prevents Pot From Boiling Over!

How & Why This Works:

When starches start to build up and form bubbles, they tend to stick together and form larger bubbles. The steam builds up inside of these bubbles and they keep expanding. If there is an object in the way, the bubbles have an obstacle. Some of the bubbles are popped simply by touching the spoon and the rest are forced to create smaller bubbles (because the spoon is in the way), thus leaving a pot that never boils over!

After the pot comes to a boil and looks like it will boil over, after about 2-3 minutes of touching the spoon, the bubbles will start to dissipate.

Try it! I never believed it until I actually tried it. Now every time I want to cook noodles for my kids, you bet that wooden spoon is on top of the pot.

Pot After 2-3 Minutes of Cooking - Bubbles Dissipate

Healthier Homemade Granola & Granola Bars

2013-02-27T09:19:00.000-05:00

Granola is a very easy to make and versatile food. It can be eaten plain as-is, for breakfast with fresh berries and milk, as a little snack for work, hiking, for kids lunches, or it even used as a breading for chicken or fish - yes, I did just go there (and it is delish!) :)

Since this recipe uses a lot of nuts and seeds, I had to test out several times and temperatures. I found what works - and what definitely does not work based on this recipe.

Here's a healthier alternative to store-bought granola, which usually contains added unnecessary sugars, food coloring, preservatives and other potentially harmful ingredients. If you press this particular recipe mixture together on a cookie tray, you can make it into bars - cutting them into the shape you'd like. The granola bars will turn out crunchy, much like the Nature Valley Oats & Honey bars.

Granola Bars

Granola with Greek Yogurt

Granola with Yo Baby Yogurt

**Granola traditionally has a lot of calories and is not meant to be eaten in bulk. It is meant to help sustain energy using complex carbohydrates and is meant to be a nice and delightful little snack that is both crunchy and delicious. Add it to yogurt for a little texture for a power-packed breakfast. I hope you enjoy this fun little treat! My little toddler even loves this snack!**

Just as a note - since I usually make everything in bulk, you may want to cut the recipe in half if you'd don't want as much.

Healthier Homemade Granola (& Granola Bars)
Yields about 6 cups granola and 12 granola bars

1 package Bobs Red Mill Museli (18 oz)
1-18 oz container rolled oats
2 cups raw almonds
1 cup raw pumpkin seeds (also known as pepitas - they are green)
1/2 cup raw sunflower seeds
1 cup raisins (regular or golden - or both)
1 cup dried cranberries (try to stick with the healthiest option)
1/4 cup chia seeds
1/4 cup cinnamon (you can add more or less based on your preference)
4 Tbsp. Vanilla, or to taste
3/4 cup almond butter
1/2 cup coconut oil (unrefined, cold-pressed extra virgin)
1 cup honey (or brown rice syrup), use more if necessary
1/4 cup packed brown sugar (or you can omit this and bump up the honey if desired)
1/4 cup water

Preheat oven to 300 degrees F.

Combine all ingredients in a very large bowl. Toss together with your hands, making sure to break up the coconut oil with your hands. The mixture should be slightly damp, not dry and crumbly. When you press the mixture into a ball with your hands, it should hold its shape. Don't be afraid to add more almond butter if needed or more honey.

Coconut Oil is Solid at Room Temp


Extra-Virgin Cold-Pressed Coconut Oil

**Why use cold-pressed extra-virgin coconut oil? Its process uses pressure instead of heat, therefore retaining most of the nutrients and antioxidants for added nutrition. Even though coconut oil is saturated fat, it is now found that this oil is good for your heart, is better than polyunsaturated oils such as vegetable oil, helps to support the immune system, helps aid the thyroid, boosts your metabolism, has antibacterial properties & is quick energy. It is also a great body lotion!

Raw Mixture

Almond Butter

**Make Your Own Almond Butter:
Place 2 cups of raw almonds with about 1 teaspoon of sea salt in a food processor. Pulse until combined then blend together until smooth (scraping down the sides when necessary). Keep refrigerated in a mason jar. Almond butter can last for about 3 months in the refrigerator (although I would make smaller, fresh batches if possible).

To Make Granola: Leave mixture crumbly. You may even make small balls out of the mixture or clump small amounts together to give your granola more texture. Line a cookie tray with foil (shiny side up). Spray lightly with pan spray. Spread about one-third of the mixture out on the tray (only enough to make one thin layer). Bake granola for about 45-55 minutes, stirring every 10 minutes or less. You can tell it is done when the mixture starts to turn golden brown and dries out slightly. The mixture will not be completely dry right out of the oven. It continues to dry when cooling.

Repeat baking process for another batch of the granola. Let granola cool completely before placing in bags or containers.

To Make Granola Bars: Take the remaining 1/3 batch of granola and press it onto a pan sprayed cookie tray. (You may alternately use a pan sprayed muffin tin to make small individual portions). You will want to press the mixture together pretty firmly and square off the edges as neatly as possible. make it about 1/2-inch thick or so. Bake in a 275 degrees F oven for about 50-60 minutes or more, depending on your oven and how dark you like your granola bars. Check the bars every 10 minutes or so to ensure it does not burn (because it will burn very quickly if not watched).

When bars have finished baking, let cool slightly but cut them while they are still warm. Let the bars cool completely before packaging.

Before Baking Granola Bars

After Baking Granola Bars

After Baking & Cutting Granola Bars

Health Benefits of Chia Seeds

2013-02-22T16:51:00.001-05:00

Ch-Ch-Ch-Chia! Ha ha!! Sorry, I couldn't resist! It is absolutely the first thing that everyone thinks of when I mention Chia Seeds. These little seeds are indeed the same type of seeds that you would paste on pottery to make fluffy garden dog or a furry President Obama character. Did you know that the food grade versions of Chia Pet seeds are actually edible??!!

Don't be fooled though, even if the thought of consuming a seed (even food grade) that composes most cheap holiday presents actually turns you off, these tiny little miracle seeds pack enough nutrition to make even the best spinach look weak!

So what on earth is a Chia Seed?

It is an edible desert seed that comes from a plant called "Salvia Hispanica," is a member of the mint family (believe it or not) and is usually grown in southern Mexico.
These were actually one of the main staples of the diets of the Mayans and Aztecs.
They are incredibly small and taste much like a lighter version of a sesame seed.
They look like a smaller versions of passion fruit seeds when hydrated.

Nutrition:
1 Tablespoon of Chia Seeds contains

Calories: 60
Total Fat: 4.5g
   Saturated Fat: 0.5g
   Trans Fat: 0g
   Omega-3: 2282mg
   Omega-6: 752mg
Cholesterol: 0mg
Sodium: 0mg
Total Carbohydrate: 5g
   Dietary Fiber: 5g
   Sugars: 0g
Protein: 3g

Vitamin A: 0%
Vitamin C: 0%
Calcium: 6%
Iron: 4%

Benefits:

1 TABLESPOON of these seeds packs all of that nutrition! They are slightly comparable to flax seeds and hemp seeds as far as nutrition is concerned.
They are high in antioxidants (which fight off the free-radicals in your body that would cause harmful diseases).
They great minerals such as magnesium, phosphrous, manganese, copper, iron and zinc.
The omega-3 and omega-6 fatty acids in this is a great addition to your diet. They help to raise your good cholesterol (HDL) and lower your bad cholesterol (LDL). It's like having a small piece of salmon - without having to spend a lot of money and without having to cook it.
The high level of fiber is great for your digestive tract.

Interesting:

When you put Chia Seeds in liquid (even cold liquid) for about 20-30 minutes, they form a gel ring around the outside of each seed.
Researchers believe that when consumed, the seeds form that same gel and actually slow down the digestion of carbs converting to sugar - so it may help to balance your blood sugar (and help ward off your sugar crash a little better).
This gelatin cal also help stabilize some of your baked goods so that you use less fat in them. (I am definitely going to come up with some great recipes soon using this fantastic little seed.)
The gelatin will actually make you feel fuller, sooner!

Uses:

Chia Seeds can be added to just about anything. I add mine to my breakfast smoothie in the morning to help level my blood sugar. (I personally enjoy the texture, but you can blend them in the blender for your smoothies).
They can be used in many baked goods, savory dishes, ice cream, yogurt and so many other foods.
You can add the seeds to your stir fry dishes (much like adding sesame seeds).
You can add it to your fresh cooked vegetables to boost the nutrition.
Add it to your whole grain pancake or waffle batter for added nutrition.
Add it to poppy seed cakes if you run out of poppy seeds.
Eat them raw or sprinkle over a fresh garden salad.
Make your own version of bubble tea with chia.
Basically anything that you can think of could have the addition of chia seeds.

Please Note:

I have heard from some sources that Chia Seeds have been known to interact with some medications and even aspirin. As with anything, please consult your doctor if you have any questions about your specific diet and medications.

Where to Find Chia Seeds:

I found these seeds and purchased them in a 1 pound bag from the natural health section of my local grocery store (Wegmans). I purchased mine for $7.99.
You may purchase online simply by doing a Google search as well.
Be careful when purchasing "milled" Chia Seeds. Any time products are subjected to manufacturing processes, they will start to lose their nutritional value. This is true of flax seeds as well. Since the oils in flax are so volatile, unless they are whole seeds and packaged in a dark container, I will not buy them. Chia and any other nutritional seeds will act much in the same way.

Overall, Chia Seeds are by far one of the most nutritionally dense products around. I would highly recommend just trying them. They are very comparable to the texture of sesame seeds. They don't leave any aftertaste and are actually a pleasant and interesting texture addition to a lot of items. Don't go snatching the seeds from your Chia Pet box though. The Chia Seeds I am speaking of a food grade and must meet much more vigorous health standards than the ones that will be pasted on pottery. Even if you are new to the whole health kick revolution, try Chia Seeds as a first step to re-building your healthier life.

Make Ahead Spinach (Quick, Cheap & Easy)

2013-02-20T14:47:00.002-05:00

Being a working and busy mom, I virtually have no time at all to cook during the week. How do I solve this dilemma and still cook healthy to achieve and maintain my weight current weight loss of 100 pounds (not only once, but twice)? I cook large volumes of food on the weekend and freeze in small portions for a few weeks at a time.

One of my absolute favorite veggies of all time is spinach. It packs incredible phyto-nutrients, which are great at disease prevention, it is incredibly low in calories, very high in iron and Vitamins A and C (both of which are antioxidants) and Vitamin K which helps with blood clotting. It also packs super minerals such as potassium, manganese, magnesium, copper and zinc. So why wouldn't everyone want to jump on the Popeye bandwagon? Spinach often-times can be incredibly expensive at the store, it goes bad fairly quickly and the frozen or canned counterparts just don't taste good at all. Even fresh spinach can be a turnoff sometimes if overcooked - and let's face it - sometimes kids (and adults) just don't like it. I'm lucky though that both my kids LOVE spinach (but only fresh cooked or the recipe below).

Over the weekend I visited our little home-town corner store, ANG. They supply a lot of fresh, local, home-grown products there (and I am all about supporting your local farmers - as my extended family farms). I noticed that they had pre-packaged spinach in their cooler. When the owner of the store walked by, my husband and I stopped him and asked him how we may go about getting the spinach in a large volume. He said he had an entire case in back and we can have it at case price. What was case price you ask? $22 for 4 POUNDS!!! GASP!!! That is almost HALF of what you would pay at larger chain stores! Even on sale, most bags of spinach are 2 for $5 in our location. We got 16 bags for $22 (and would have normally paid $40 on sale). The store owner also gave me his business card and told me as long as I give him a few days notice, I can call in any time I want and he'd be more than happy to order as much spinach as I need (and it goes for other items as well). Winning!!! :)

Why on earth do I need 16 bags of spinach? For cooking ahead, portioning & freezing. This helps save time, money and helps with pre-portioning, I am able to keep control of my calorie intake a little more precisely.

Cook-Ahead Spinach

16 bags cleaned baby spinach
8 cloves minced garlic (if desired)
Himalayan Pink Sea Salt (or regular sea salt) to taste
extra virgin olive oil, for finishing (if desired)

Preheat your largest pot over medium heat. Add a couple of bags of spinach to the pot (depending on the size of the pot) and let wilt (I use tongs to wilt that much at a time). No need for oil, as spinach has enough water that a cooking oil is completely unnecessary. Add salt and a small amount of garlic if desired and cook only until the spinach turns dark green. Remove from heat. Place spinach in a colander over a bowl (to catch the incredible about of water it will leach out). Repeat for remaining batches, drain and finish with a light drizzle of extra-virgin olive oil if desired. Let spinach cool. You may even refrigerate for 1-2 days before the next step of portioning. *Quick tip: Save the liquid from draining the spinach - you can freeze it in ice cube trays for smoothies for added nutrition!

**Please note: Extra-Virgin Olive Oil is not meant to be cooked. The molecules in it are very fragile and once exposed to heat, they will break down, even sometimes leaving carcinogens behind. Only finish with this beautiful ingredient or use it in raw salad dressings for its optimum taste and health benefits.

Once spinach is cool, portion it out into small bags. I'd love to know if there are any great bio-degradable bags out there - so please send suggestions if you know of any good brands. To portion, I setup an assembly line and involve my kids. I portion and the kids place it on a scale (as it helps me with portion control) and I seal the bags. I hand them back to my kids who then put them in a large bag to be put in the large chest freezer.

When I am ready to put my lunch together in the morning, I grab a bag of the frozen spinach and a bag of frozen homemade roasted chicken (this will be a future post) and a container to reheat them in and done! Now I have all-natural homemade food that not only tastes better, but it retains more nutrients than processed foods. This is my life saver for being a mom on the run....my "Mommy Make-Ahead Tip." Happy Cooking! ~Cathy

Nutrition Facts For Spinach & Garlic (with or without salt):
Calories: 23 Carbs: 3g Fat: 0g Protein: 3g

Nutrition Facts For Spinach, Garlic & Extra Virgin Olive Oil - less than 1/2 tsp per serving (with or without salt):
Calories: 39 Carbs: 3g Fat: 2g Protein: 3g

Healthier Breakfast Sandwiches You Can Make At Home (Cheap & Easy Too!)

2013-02-18T09:28:00.001-05:00

Who doesn't love a hot breakfast sandwich from a fast food joint when you're in a hurry? My kids always love that fun 'lil treat we almost never get. Since I am a working mom, I have very little time to put together amazing breakfasts for my kids, so I came up with a little make in advance & freeze solution that I made over the weekend (and it is husband-friendly too!). By using ham or turkey instead of bacon or sausage, you are cutting out tons of unnecessary fats and nitrates. If you use egg whites and omit cheese, you are saving even more in calories and the sandwich is still filling. Using whole wheat muffins helps add a bit more fiber and ensures the carbs are complex carbs to help stabilize your blood sugar a little longer than simple carbs would. Also, try adding some veggies such as diced tomato, baby spinach or asparagus for an extra added boost of nutrition.

**Also as a little tip - since I try to buy as little deli meat as possible, what I usually do is have a roasted ham for dinner (or roasted turkey breast) and slice up the leftovers and use them for these breakfast sandwiches. It is healthier and a lot cheaper too! :) The ham ends up tasting like a really delicious version of Canadian bacon! YUM!

The Lighter Egg Muffin
Yields 12 sandwiches

12 Whole Grain English Muffins (100% whole wheat)
12 eggs (you may use just eggs whites)
salt, to taste (if desired)
12 thin slices ham or turkey
12 slices low-fat or reduced-fat cheese of your choice, cut into quarters (or use shredded cheese) (optional)

Spray a muffin tin generously with pan spray. Crack 1 egg into each spot. You may omit the egg yolks if desired. If you decide to keep the egg yolks, break each yolk with a fork before baking. Sprinkle each egg lightly with salt if desired. Bake in a 350 degrees F oven for about 15-20 minutes or until eggs are completely set. Remove eggs from pans using a spoon and let cool on a plate.

Toast the English muffins (either in a toaster or in the oven that you are baking the eggs in). Place 1/4 slice of cheese on the bottom muffin for each sandwich (you may omit the cheese completely if desired). Top with a slice of ham or turkey. Add 1/4 slice of cheese followed by an egg then two 1/4's of cheese. Close sandwich. Wrap in plastic wrap then aluminum foil & freeze.

When ready to serve, remove all wrapping & place on a paper plate. Microwave for about a minute or so or until sandwich is heated through. Enjoy!

Want An Extra Boost of Nutrition?

Add some wilted spinach
Add sliced tomatoes
Sprinkle some flax or chia seeds on each sandwich
Add sauteed peppers and onions

Nutrition Facts For 1 Sandwich (with whole egg and cheese):
Calories: 362 Carbs: 28g Fat: 18g Protein: 22g

Nutrition Facts for 1 Sandwich (egg whites and no cheese):
Calories: 173 Carbs: 27g Fat: 2g Protein: 13g

The Perfect Flaky Pie Crust!

2013-02-15T11:27:00.002-05:00

Ok, so your grandmother made the most delicious and perfectly flaky pie crust - but you can never duplicate it for some reason (even with HER recipe)? The secret is in the BUTTER!! Why? Butter has water and when you give butter enough surface area, the water spreads out into thin layers. When it is baked, the water creates steam and STEAM = FLAKES! :)

Most recipes tell you to break up the butter into "pea-sized" pieces. That's the first issue. In order to solve this issue, you need to have the butter in larger pieces. Slice the chilled butter into pats and break them in half. Then press each piece as flat as possible. When you incorporate the butter into the flour, about half of the butter is lightly incorporated and the other half is just lightly tossed together in the mix.

After your dough is made and you have chilled it (chilling helps set the dough & helps the proteins relax to make it tender), it will be a little strange to roll it out (because you will be thinking - what am I going to do with these chunks of butter?!). Be gentle when rolling it out and if there are chunks of butter on the very outside edge of the crust, just tuck them in. Be sure to use flour when rolling it out because the butter will tend to stick to your rolling pin or surface. You may also roll it between two sheets of plastic wrap if desired. This is also why chilled dough is important - to help prevent sticking.

The third tip is to chill the dough after putting it in the pie tin. This is another critical step! I actually put mine in the freezer until set. The premise behind this is to set the fat/butter in the crust so that when you do bake it, the butter will sear and hold its shape - not slowly heat, melt and slump down the side of the pie pan.

The fourth tip is to sear the crust first in your oven. If a recipe states to bake at 350 degrees F, bump the temperature up to 400 degrees or 425 degrees F for the first few minutes of baking, then turn down the heat to 350 for the remaining time. This literally sets the crust and helps it to hold its shape. Having a cold crust helps with this step so it can hold together for the first few minutes of searing.

There are two types of crust: hearty/flaky and shortbread-based. This recipe is for hearty/flaky pies such as apple pie. Although this type of recipe can be used for a cream pie, those type of pies actually benefit from having a shortbread-style crust (for flavor and texture purposes).

This crust will also be crumbly, much like a store-bought pie crust. If you would like a little more heartiness, simply decrease the shortening by 1 Tbsp. You will be absolutely amazed at the difference 1 Tbsp. can make! If you remove that 1 Tbsp., you will have flaky layers instead of flaky crumbles. Depending on which style you prefer, prepare the crust accordingly.

Now that you have all of the right tips, here's one of the recipes that I use all of the time. By the way, this is NOT lo-cal or low fat but will definitely be delicious! :) Happy Baking!! ~Cathy

The Perfect Flaky Pie Crust
Yeilds 1 double crust (for average to small sized pie pans)

2 1/2 cups All-Purpose Flour, plus more for dusting
1 tsp. salt
1/2 cup + 1 Tbsp. shortening
1 1/2 sticks salted butter, chilled
ice water, as needed

Place flour in a large bowl. Add salt and shortening. Fully incorporate the shortening in with your fingers making sure that there are no lumps left.

Slice chilled butter into pats about 1/8"-1/4" wide. Break the pats in half and flatten with your fingers to make them as thin as possible. Add pats to the flour and lightly toss just to coat the butter. Mix in about half of that butter lightly by hand. Try to leave the other half with bigger pieces of butter.

Slowly add ice water (not the ice cubes) to the dough until the mixture starts to come together. This dough will actually appear as though it is ready, when it actually needs more water. About 1/2 cup or so is a good estimate. The dough should not be too sticky but this dough may be slightly sticky.

Once the dough comes together, split the dough in two balls. Form each into the shape of a hamburger patty (and square off the edges by rolling it on the counter like a wheel). Wrap in plastic wrap and chill for at least 60 minutes. Chilling is another critical step to the success of this recipe.

Once dough is completely chilled, roll one out onto a floured surface (leave the other in the refrigerator). Be sure to use enough flour and you can add flour underneath the dough as you go along. The butter will look like streaks in the dough. Once rolled out, roll over your rolling pin and brush off excess flour with a pastry brush. Lay into a pan sprayed/greased pie tin. Cut edges, leaving about 2" overhang.

Chill bottom pie crust until set. Fill with desired pie ingredients then roll out the other dough patty the same as the first one, brushing off any excess flour before laying over the top of the pie. Cut edges to match bottom crust. Tuck edges under and pinch together to the bottom crust (I use my thumb and index finger on one hand and index finger on my other hand to pinch edges). Cut vent holes in the pie. Be sure to chill the pie again before baking. I actually put mine in the freezer to speed up the process.

When baking the pie according to your pie recipe, bump up the temperature of the pie 25-50 degrees F for the first 10-15 minutes of baking to sear the crust. After searing, turn the temperature back down to the original temperature on the recipe and bake for the remaining amount of time.

Note: If you are using a large pie pan to bake in (such as a 10-inch pan with 2-inch sides), I suggest making 1 1/2 times this recipe so that the crust will be large enough to fill the pan.

Healthy Smoothie Recipe (Is It Summer Yet??!!! )

2013-02-13T12:31:00.002-05:00

It is getting towards the end of winter and I'm starting to get anxious about spring - then SUMMER finally arriving. As I was daydreaming about how nice it will be in the upcoming months, one of my favorite recipes popped into my mind. I thought I'd share this with you as it is not only delicious, but it is packed with an incredible amount of nutrition.

Is It Summer Yet???!!! Nutrient Dense Breakfast Smoothie
Serves: 2

1/2 cup frozen strawberries
1/2 cup frozen blueberries (or mixed berries)
3/4 cup frozen pineapple chunks
1 medium banana, peeled and split into chunks
1 Tbsp. Brown Rice Syrup (honey or agave syrup will work as well)
1 cup coconut water, or as needed

Add the fruit and sweetener to your blender. Add a small amount of the coconut water. Pulse until incorporated, then turn blender on high. Slowly add the remaining coconut water until all ingredients are completely blended. Serve immediately.

Note: Use unsweetened fruit. If you choose to use fresh fruit instead of frozen, be sure to add a few ice cubes to give the smoothie more texture (otherwise it will be very thin). If you add 1 Tbsp. spirulina (which can be found at most health food stores), it will boost the protein to 4g.

Per Serving:
Calories: 180kcal Carbs: 46g Fat: 0g Protein: 1g

Making Conscious Food Decisions (Fat Tuesday!!!)

2013-02-12T14:44:00.004-05:00

Happy Fat Tuesday everyone!! The day when droves of people gorge themselves on delicious foods! Just a quick reminder - you will pay for those empty calories sooner or later. Be it your heart or your pant size, every single item you consume has a consequence, be it good or bad.

I love the festivities, parades, the colors, the lavish costumes, the beads and all of the fun ambiance of Fat Tuesday & Mardi Gras. Just make conscious decisions. You can have chicken wings - just don't eat the entire dozen of them lol. You can have your cake and eat it too - just don't eat the entire cake.

The issue with eating too much is that our bodies only burn a certain number of calories per day. Have your RMR (Resting Metabolic Rate) taken at a health clinic. This tells you the number of calories that your body burns at rest. They then figure in your activity level to determine how many calories you should consume per day. This is one of the critical staples that I had taken years ago (and I probably should have it re-taken). This is the number one reason I have lost weight - because I know from a scientific standpoint how many calories I burn per day (not an estimation).

The reason America is getting fatter is not only because convenience foods and boxed foods have tons of calories, it is also because we are moving less. The convenience of cars, dishwashers, washing machines and all of the items I use on a daily basis make us move much, much less than our ancestors did. I can hardly even fathom the amount of hard work that my great grandparents put in doing everything by hand. They burnt countless calories AND they also ate fresh from the garden. Canning was a staple of their lives and the food came from their garden. Meats came from the animals they raised (and burnt tons of calories raising the animals).

Today, Americans no longer have to pull that enormous amount of weight to get their food. Milk "comes from the grocery store" is something that is the norm for a lot of kids. When we burn fewer calories, we need to eat less. When you burn a lot of calories (such as through exercise), then you need to consume a little more. Food is fuel and the type of fuel you are feeding your body also does matter 100%. If you feed it nutrient dense fruits and veggies and lean proteins, your body will more efficiently process those foods and more efficiently convert them into sustainable usable energy. If you feed your body empty calories and simple sugars, your body burns up the fuel so quickly that you crash within hours.

Please take a moment today and consciously think about your food decisions. If you do eat those wings or cake or have a few drinks, try to balance it out with some veggies and perhaps just bump up your daily activity level a bit for the next few days. We only have one shot at this life and I know a lot of people say that they want to enjoy it through food - but consciously enjoy it or you will be sorry later. Party on - just party on with a little less stuffing of your face & dance a little more today! :)

~Cathy

Food Stylin'

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One of the most fun & enjoyable projects I have done was working with Bison Foods. The staff at McElveney & Pallozzi (the hiring marketing firm out of Rochester, NY) www.mandpdesign.com were wonderful to work with and the employees of Bison were equally as great! I developed a line of recipes for them using their cottage cheese, sour cream and chip dip products. This photo was from the Sunday coupons. I food styled these products to be used in coupon inserts and billboards around the Rochester and Buffalo area. What an incredibly rewarding experience!

The Skinny:
Although sour cream and chip dip are generally labeled as "fattening," Bison Foods makes reduced fat versions of their products. As always though, everything in moderation. Anything eaten in large amounts can be considered "fattening." I absolutely LOVE Bison products (as I'm sure a lot of you do as well)! If given the opportunity, I would choose full fat versions of the products and just eat less. Enjoying full flavor and having a smaller portion helps to curb cravings (this way you won't binge on it when you do allow yourself to have it). Bake up some homemade sliced sweet potato chips (be sure to soak in cold water first and drain thoroughly - then sprinkle with a little sea salt) instead of bagged fried potato chips and you're good! Use fresh veggies such as broccoli, cauliflower, celery, baby carrots, pear tomatoes, sliced bell peppers, even jicama slices (what is jicama? - A Mexican root vegetable and it is delish)!!! Check Bison out at www.bisonfoods.com.

Welcome To My New Blog!!!

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This is an exciting new journey (and a long time in the making) that ties both my professional and personal lives together in my quest to introduce real food and real nutrition to people around the world. Check out my most popular posts and recent posts/recipes on the right side of this blog under "Popular Posts" or "Blog Archive."

"What Is This Blog About?": I will be posting tips, tricks and hints regarding everyday nutrition. It will include everything from gardening to proper cooking techniques (and everything in between). I will have new recipes, quick & easy recipes, kid-friendly recipes and advanced recipes. I will be sharing my triumphs and epic failures with you - because hey, we're all on the same learning curve ;)

"What Is The Main Focus?": The main focus of this blog is quantity and quality of foods. Those two factors are critical in determining where you are in the nutritional spectrum. I also will be introducing new foods, cooking techniques, kitchen tips and incorporating them into recipes and everyday life.

"What If I'm Not A Foodie Or Know Very Little About Food?": That's great! Then you have found the right place! I am here to share my knowledge of food and nutrition with everyone, irregardless of cooking/nutritional ability.

"I'm Having Trouble Losing Weight, Can You Help?": Absolutely! I have lost over 110 pounds not only once, but TWICE in my journey. Having kids does a number on your body and I have found several different strategies and solutions to help you meet your goals. It does NOT involve hours upon countless hours at the gym (no one has time for that lol). It just requires determination and a willingness to have an open mind. If you stick with it, you should be well on your way to achieving better nutrition.

"Tell Me More About Your Background": I have 2 Bachelor's Degrees, one in Culinary Nutrition, the other in Culinary Arts, both from Johnson & Wales University in Providence, RI. I graduated Summa Cum Laude and was my class commencement speaker (I spoke on stage with famous Food Network Chef Tyler Florence). I have worked at The Sagamore Spa & Resort in Lake George, NY doing everything from pastries to banquets to line cooking. I completed my final internship at Sunny Fresh Foods (a division of Cargill) in Minnesota where I developed over 100 new recipes using their egg products. I worked in the Test Kitchen for The Catalina Restaurant Goup (Coco's and Carrows Restaurants) in Carlsbad, CA. I also was a Chef Instructor at the New York Wine & Culinary Center in Canandaigua, NY and would teach every subject from basic Saute to the Food Science Behind Cookie Making & Baking. There I worked with famous celebrity chefs such as Martin Yan, Sara Moulton, Oprah's Chef (Art Smith) and many more. Today I do everything from recipe development to contract work, and of course, food & nutrition blogging! :)

"I'm Looking For A Recipe Development Chef To Develop Recipes For My Company - Are You In That Line of Work?": Yes! In the past I have developed recipes for companies such as Bison Foods and The New York State Maple Producers Association (where I worked with Bobby Flay at a NY State Fair demonstration), Sunny Fresh Foods and I have developed many small recipes for local newspapers/television segments. In the past, having been a Chef Instructor, I have literally created hundreds of recipes from scratch and can create any recipe from the very basic up to the most complex and highly skilled recipes. Please feel free to email me at ChefCathyTheNutritionist@gmail.com and I would be happy to help on any upcoming project!

Thank you all so much for your continued support as I embark on this journey. I can't express to you enough how much simple nutrition has changed my life! From the chubby kid in school who was bullied relentlessly - I gained strength through knowledge. The more I learned the more empowered I felt. My life has drastically changed so much so that I feel compelled to share my experiences with others in hopes that they might experience the same (or better) results! I thought nutrition was just another way of saying it's "what" you put in your body - but I didn't realize how extremely complex that was! It is indeed "what" you put in your body - but "what" doesn't only refer to a food - it encompasses the quality of that food, the nutrition density, the carb/sugar level, the vitamins, minerals and most importantly it is the reason WHY you are putting it in your body in the correct amounts. I am continually learning about new healthy foods and I take new nutrition classes every now & then to keep up with this ever-changing industry.

I have finally learned - "Eat to Live, Not Live To Eat!" and I haven't felt this great in years!! So thank you all for your love and continued support! It is people like you who make all of this worth every single moment.

All The Best,
~Cathy