Have You Visited Your Dining Room Lately?

Healthy-Foods
Have You Visited Your Dining Room Lately?

By: Leanne Ely

Dear Friends,

Mount Rushmore has one of the most well known sights in America called the Mount Rushmore National Memorial. This granite cliff has several presidents’ faces carved into the side and has been visited by millions of people.

Another well-visited place should be your own dining room table, especially when you have Jack Fish on the menu!

This recipe is from Saving Dinner the Low Carb Way and one of MY FAVORITES!

Jack Fish
Serves 4

1 pound cod fillets — thawed if necessary (or other firm white fish)
Salt and pepper — to taste
2 medium tomatoes — chopped
4 teaspoons green onion — chopped
1/2 teaspoon basil
2 teaspoons butter
1/2 cup shredded Monterey jack cheese

Preheat oven to 450 degrees. Place fish fillets in lightly greased baking dish. Sprinkle fish with salt and pepper. In a bowl, combine tomato, onion and basil; spoon over fish.

Dot fish with butter. Bake for about 8 to 10 minutes or until fish flakes easily when tested with a fork. Turn off the oven. Sprinkle fish with cheese and return to oven just to melt the cheese.

Per Serving: 160 Calories; 5g Fat (30.0% calories from fat); 24g Protein; 3g Carbohydrate; 1g Dietary Fiber; 61mg Cholesterol; 143mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1/2 Vegetable; 1/2 Fat.

LC SERVING SUGGESTIONS: Serve with steamed broccoli and a big salad.

Love,
Leanne

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Spinach: The Healthy “Fast” Food

Dinner Diva
Spinach: The Healthy “Fast” Food

By: Leanne Ely

Dear Friends,

A favorite super healthy “fast” food favorite of mine is spinach. Not just any old bunch of spinach, but the stuff in a big plastic tub (I get mine at Costco). I use a ton of it during the week and eat it in a variety of different ways from salads, to side dishes and let’s just say, it’s a secret ingredient in my smoothies (shhh, don’t tell!).

It’s a quick cooking veggie (like I said, “fast” food!), 100% worthy of the title super food. Spinach is chocked full of all kinds of healthy nutrients, including a whole bunch of B vitamins, C & E, omega 3 fatty acids, glutathione, beta-carotene, alpha lipoic acid and too many minerals to name, not to mention all the phytonutrients—this is a food that will fight cancer, heart disease, cataracts and macular degeneration. This veggie has it ALL.

One thing to remember is to always buy organic spinach. This is one of the vegetables named by the EWG (Environmental Working Group) on their Dirty Dozen List (a list of foods with the worst pesticide overload. Others included are lettuce, potatoes, apples, strawberries, peaches, bell peppers, and more. You can google “dirty dozen”+EWG and get the full scoop).

Here’s a fabulous spinach salad with some unexpected ingredients, enjoy!

Double Blue Spinach Salad
Serves 6

1 cup chopped walnuts
2 tablespoons balsamic vinegar
6 tablespoons extra virgin olive oil
1 1/2 cups fresh blueberries
3/4 cup blue cheese crumbles
1/2 cup thinly sliced red onion
6 handfuls of baby spinach (best way to measure!)

In a salad bowl, lay down the spinach first then add the rest of the ingredients. Toss well and serve, that’s it!

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Thyme To Get Cookin’

Tricks, Tips and a Recipe
Thyme To Get Cookin’

By: Leanne Ely

Happy Tuesday, Y’all!
It’s time once again for Tricks, Tips and a Recipe. Today you’ll learn a tip, a trick and you’ll get a great recipe to try it out with. Neat, huh?

Thyme is one of those ubiquitous spices that everyone seems to have hanging out in their spice cabinets. What you need to know about thyme is that it is not just a spice that sets stews, soups and a whole slew of different foods apart; it’s good for you too! Full of vitamin K, iron, manganese and smattering of fiber too, fresh or dried it’s “thyme” to get thyme into your spice rotation!Here’s today’s TRICK:

Got fresh thyme? You can grow it like a beautiful ground cover! Just keep the flowers off and it will keep growing!

Here’s a TIP:

Pull fresh thyme off the woody stem by using your fingers to get the leaves off. It’s fun to strip the stems and kids love the task, so ask them for a hand!

And your RECIPE:

Fish Romano
Serves 6

3/4 cup white wine
1 teaspoon thyme
1/4 teaspoon pressed red pepper (optional)
4 cloves garlic — pressed
6 each fish fillets
1/2 cup flour
1/2 cup Romano cheese, grated
salt and pepper to taste
1 tablespoon olive oil
lemon wedges

In a large plastic, zipper topped bag, combine first four ingredients. Add fish, seal bag and marinate in refrigerator for 30 minutes, turning bag occasionally.

Meanwhile, combine flour and next 3 ingredients in another large plastic zipper topped bag. Remove fish from marinade (discard marinade) and add them to the flour bag, close bag and shake to coat evenly with flour mixture.

In a skillet, heat oil over medium high heat. Add fish and cook 6 minutes on each side or until fish flakes easily when tested with a fork. Serve with lemon wedges.

Per Serving: 283 Calories; 6g Fat; 45g Protein; 8g Carbohydrate; trace Dietary Fiber; 109mg Cholesterol; 237mg Sodium. Exchanges: 1/2 Grain(Starch); 6 Lean Meat; 1/2 Fat.

SERVING SUGGESTIONS: Serve with sautéed yellow squash and big green salad.

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Are You Drinking Liquid Clutter?

Healthy-Foods
Are You Drinking Liquid Clutter?

By: Leanne Ely

I am pretty much a stickler when it comes to deciding what to drink. The answer is always water and plenty of it. I get asked a lot about drinks—particularly, diet drinks, sodas, juices, etc. Everyone wants to drink something else besides water, especially now that summer is here! Well, I understand that. I drink coffee in the morning, so it’s not like I don’t understand what it is to have a particular fondness for a special beverage. But when it comes to drinking something with a meal you gotta go for water (and just a little; too much will dilute your digestive juices). And water in-between meals, too. Water itself is a nutrient in that it helps your body run optimally and helps you to absorb the nutrients you’ve taken in via your food. Important stuff, H20.

On the other hand, all sodas are liquid clutter that have no nutritional value whatsoever and cause tooth decay, obesity and disease.

It seems like schools are getting that connection are finally stepping up to the plate to protect our children instead of aiding and abetting the enemy. And to add insult to injury, yet another study came out implicating sodas in weight gain—both regular AND diet sodas!

Now listen, I know it’s getting hot outside and I know sodas go on sale in supermarkets all the time right now and I know you like them. But bear with me for minute. You have to read these statistics!

The University of Texas Health Science Center in San Antonio ran an eight year study to study the effects of soft drink use. Sharon P. Fowler, MPH, who ran the study, had this shocking statement to say, “What didn’t surprise us was that total soft drink use was linked to overweight and obesity. What was surprising was when we looked at people only drinking diet soft drinks, their risk of obesity was even higher.”

Of the 622 participants—all of normal weight at the beginning of the study, about a third became overweight or obese.

For the regular soft drink drinkers, the risk of becoming overweight or obese was:

*26% for up to ½ can each day
*30.4% for ½ to one can each day
*32.8% for 1 to 2 cans each day
*47.2% for more than 2 cans each day.

But look at the increase for diet soft-drink drinkers!

*36% for up to ½ can per day
*37.5% for ½ to one can per day
*54.5% for 1 to 2 cans per day
*57.1% for more than 2 cans each day.

For each can of diet soda consumed, a person’s risk of obesity went up 41%!!!

One of the theories of why the difference may have something to do with trying to fool our bodies. We give them the sweet taste of a diet drink, but no calories. Another recent study showed that baby rats when fed artificial sweeteners craved more calories than baby rats fed real sugar.

Fowler says, “If you offer your body something that tastes like a lot of calories, but it isn’t there, your body is alerted to the possibility that there is something there and it will search for the calories promised but not delivered.”

She goes on to say, “People think they can just fool the body. But maybe the body isn’t fooled. If you are not giving your body those calories you promised it, maybe your body will retaliate by wanting more calories. Some soft drink studies also suggest that diet drinks stimulate appetite.”

The schools may be cutting off sodas, but it’s imperative that you do, too! I hope this is the needed push you need to help you make a decision to grab a water next time you’re tempted to go with a soda.

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Simple Skillet Sauce

Simple Skillet Sauce

By: Leanne Ely

Did you know you can make a simple sauce in the skillet? Honest, this is easy stuff! Just follow these easy steps…

 

 

 

 

 

 

Let’s pretend for a moment, you’ve just sautéed some chicken and veggies. The chicken is nicely cooked as are your veggies. Pull the chicken and veggies from the pan and place on a warm plate and keep warm (I turn my oven on to the lowest temp and then put a very loose foil tent “hat” on top of what I just sautéed. I don’t tuck the sides of the foil in; just let it rest on top to preserve the heat. If you tuck it all in, it will steam and lose its sautéed appeal). On the bottom of your pan, you’re going to see all kinds of browned up stuff from the chicken and veggies or what I refer to quite often as “browned goodie bobs”. This is concentrated flavor that will make for an exquisite sauce.

To make sauce, you will need liquid. I like to add chicken broth (adds more flavor and body than just plain water). I also might add a little wine, depending on what I’ve just cooked. The deal is you’re going to use the liquid to pull the stuff up off the bottom and incorporate into the liquid using your trusty wire whisk.

Anyway, you’re going to crank the heat up somewhat (not too high or the liquid will all evaporate too fast) and whisk the bottom of the pan like your life depended on it. Your liquid will start to turn a little brown (from incorporating the goodie bobs) and next thing you know, you’ll have something that starts to look like a sauce emerging. Now we’re cooking! Isn’t this the coolest?? When I made my first sauce like this, I felt like I could do anything in the kitchen. It’s really that empowering, really!

At this point, you may have enough liquid, too much liquid or not enough. The remedies are simple—if it’s just right, pull it from the heat, arrange your chicken and veggies on a serving plate and pour a portion of the sauce over the top. If you have too much liquid, then you will bring your sauce down to a simmer and let the sauce reduce via evaporation. Now if you let it reduce a lot, you’ll make your sauce instead into a reduction, which is just really a concentrated sauce and for our purposes right now, you don’t need to go there. If you don’t have enough liquid, then add just a little more chicken broth (or your liquid of choice) and whisk away till you get the desired consistency.

Whew! There you have it, Saute 101, complete with a lovely sauce. How’s that for an explanation? Are you feeling good about your skillet now? I hope so! Have FUN!

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Treat Your Body to Some Sprouted Grains

Treat Your Body to Some Sprouted Grains

By: Leanne Ely

There’s a lot of talk these days about gluten sensitivity. Celiac disease, a digestive disease that damages the small intestine and interferes with the absorption of nutrients, has become more common in recent years.

And while gluten sensitivity is one thing, celiac is quite another. Grains that are sprouted can often be tolerated by gluten sensitive folks, while those with celiac just need to stay clear, unless of course, they have the go-ahead from their doctors.

The main difference between a sprouted grain and a non-sprouted grain is the digestibility. Sprouted grains are much easier on the body to digest vs. a regular grain that is not sprouted. Sprouting a grain produces vitamin C, increases beta-carotene and vitamin B content and helps the body to absorb calcium, zinc, iron, copper and magnesium. And while our bodies view whole grains as starches, they view sprouted grains as vegetables and have an easier time digesting them and getting more out of them, nutrient-wise, too.

So next time you’re perusing the bread aisle and wondering which bread to pick up, you might want to consider Food for Life’s bread. The Ezekiel bread is made exclusively with sprouted grains and toasted, it tasted phenomenally rich. The added benefit to eating a sprouted grain bread is helpful if you’re trying to lose weight. Why? Well, you know that the more veggies you eat the better and the less starchy stuff you eat, the less you’re going to end up wearing it! Your body sees that sprouted wheat bread as veggies, yay!

Here’s a simple recipe for my favorite way to have an Ezekiel bread sandwich:

Grilled Basil Tomato Cheese Sandwiches
Serves 1

2 slices Ezekiel bread
1 teaspoon whipped unsalted butter
1 ounce low-fat Provolone cheese, grated
2 slices tomato
4 leaves fresh basil

Butter one side each of the bread. In a skillet, heat over medium high heat. Place the slices butter side down. Carefully place cheese evenly on both pieces of bread, careful not to get it in the hot pan.

As cheese starts to melt, place tomato and basil on one side of the bread, now squish together, cut on a diagonal and devour…yum!

Per Serving: 291 Calories; 12g Fat; 16g Protein; 33g Carbohydrate; 6g Dietary Fiber; 26mg Cholesterol; 428mg Sodium. Exchanges: 1 Lean Meat; 1/2 Vegetable; 1 1/2 Fat. Points: 8

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How to Do Healthy and Low Carb

How to Do Healthy and Low Carb

By Leanne Ely

Say “low carb” and immediately visions of steak and eggs dance in your heads. Folks somehow have this notion that your mouth will never again chomp into a sandwich or that your diet will devoid on anything fiber-filled.

Phooey, I say! It doesn’t have to be that way. You can have your low carb and get fiber too! Here’s how.

There is a simple math equation that you need to do to understand how this works. Fiber is a non-nutritive substance that aids in digestion. It isn’t processed in your body like say, a donut would be (which is completely fiberless and filled to overflowing with sugar). Donuts, when eaten in any kind of quantity, will tend to grow you a rather large posterior. While fiber, eaten in any kind of quantity, will improve your digestion without getting you fat.

Take vegetables for example. Potatoes, corn and a few others aren’t going to be too low carb friendly, but check out my friend broccoli. With a carb count of 1.9 grams per 1/2 serving, the fiber content is 1.1 grams. That means the net carb value is only 0.8. Not too shabby!

Artichoke hearts have 7.8 grams of carbs per 1/2 cup and yet the fiber count is 6 grams. It’s easy to see why donuts do what they do now, isn’t it?

Fiber is also easily obtained through certain seeds like flax and flaxmeal, which makes a great hot cereal. As a matter of fact, 1/4 cup of flaxmeal hot cereal has 13 grams of carbs, but 6 grams of fiber for a net carb count of 7 grams. Compared to the same amount of oatmeal with 18 grams of carbs, 3 grams of fiber for a net carb count of 15 grams. See the difference?

So I ask you? CAN you do a low carb diet and still get in the fiber you need! You bet—you just might have to do it a little differently! Here’s a low carb recipe from our Low Carb Menu-Mailer:

Chicken with a Ginger Cream Sauce
Serves 4
(*this recipe got absolute RAVE reviews!)

4 (6-oz.) boneless skinless chicken breast halves, pound to 1/4-inch, if necessary
2 teaspoons butter
Sea salt and freshly ground black pepper, to taste
2 tablespoons white wine (or use white grape juice with a splash of vinegar – higher carb count this way)
2 tablespoons fresh lime juice
1 teaspoon grated fresh ginger
1/8 teaspoon cayenne pepper
1/2 cup low sodium chicken broth
1/2 cup half and half

In a skillet, over medium-high heat, melt butter. Season chicken with salt and pepper and saute quickly, about 2-3 minutes per side. Remove chicken from the pan and keep warm.

Add wine (or juice/vinegar) and lime juice to pan; deglaze the pan using a wire whisk and working quickly. Bring it to a boil; now add the chicken broth, half and half, ginger and cayenne. LOWER heat immediately (or sauce will break) and cook over medium heat, stirring constantly, about 2 minutes. When sauce has reduced and thickened, taste it and correct the seasoning, if necessary.

Serve chicken with sauce over the top.

Per Serving: 257 Calories; 8g Fat; 42g Protein; 2g Carbohydrate; trace Dietary Fiber; 115mg Cholesterol; 252mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Vegetable; 0 Fruit; 0 Non-Fat Milk; 1 Fat. Points: 6

Need more healthy recipes for your Low Carb lifestyle? Check out our Body Clutter Ebook – 4 seasons of our best Low Carb Menu-Mailer recipes!

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Stick to Your Skillet!

Stick to Your Skillet!

By: Leanne Ely

The skillet is one of the best inventions since (yeah, I’ll use that food metaphor), sliced bread. This wonder of precision crafted metal can handle your dinner with ease and gives you the extra bonus of being easy on the clean up, too.

As simple and wonderful as the crockpot is for making stews and soups, the skillet is likewise just as simple and wonderful for quick sautés, stir fries and other easy to make dinners, plus you don’t have to wait all day to get it cooked!

I know a lot of people swear by their nonstick cookware, but I’m not one of them. The fact is a heavy stainless skillet will make fabulous sauces the way a nonstick cannot. Why? Because there is no “stick” and you need the “stick” on the bottom of the pan to give you those golden nuggets of flavor left by chicken (or whatever else you’re cooking) to infuse savor into your sauce. This is the secret to richly flavored sauces. If you have a nonstick skillet, by all means use it for making eggs, but skip it for skillet dinners!

So what are you waiting for? Get your skillet out and let’s get busy! Here’s an easy recipe for you that I guarantee you will make again and again. It’s a SavingDinner.com classic with a huge fan base, so make sure you print it off and keep it. :-)

RECIPE RAVE: Garlic Lime Chicken
Serves 6

“Oh that Garlic Lime Chicken! I think I could serve that a few times a week and my husband and kids would be thrilled!” ~Kate Brown

1 teaspoon sea salt
3/4 teaspoon freshly ground pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon thyme
6 boneless skinless chicken breast halves
2 tablespoons butter
2 tablespoons olive oil
1/2 cup low sodium chicken broth
4 tablespoons lime juice

On a dinner plate, mix together first 7 ingredients. Sprinkle mixture on both sides of chicken breasts (or double the spice mixture if you like it a little spicier).

In a skillet heat butter and olive oil together over medium high heat. Saute chicken until golden brown on each side, about 5 minutes on either side. Remove chicken and add lime juice and chicken broth to the pan, whisking up the browned bits off the bottom of the pan. Keep cooking until sauce has reduced slightly. Add chicken back to the pan to thoroughly coat and serve.

Per Serving: 271 Calories; 10g Fat; 40g Protein; 2g Carbohydrate; trace Dietary Fiber; 109mg Cholesterol; 507mg Sodium. Exchanges: 0 Grain(Starch); 5 1/2 Lean Meat; 0 Fruit; 1 1/2 Fat. Points: 6

SERVING SUGGESTIONS: Serve with garlic mashed potatoes (make mashed potatoes; add garlic powder to taste), steamed broccoli and a salad if you want more greens.

Enjoy!

Are you a raving Garlic Lime Chicken fan? Tell us about it here!

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Raspberries

Raspberries

By: Leanne Ely

Today’s focus is on RASPBERRIES.

This particular berry is my personal favorite; delicious, fragrant sweet raspberries make my mouth water! From the flavor to the texture to the smell, how can you not just love them?

But the real beauty of raspberries is their nutritionally powerful punch. Ellagic acid is the mighty antioxidant found in this berry that makes it particularly potent and cancer fighting. Additionally the flavonoids found in raspberries not only help fight cancer, but fungal cooties too as they are a powerful antifungal.

Here’s today’s TRICK:

Don’t wash these highly permeable berries till just before you are ready to use them or they will get moldy quickly.

Here’s a TIP:

If you’re lucky enough to have a basket of fresh raspberries, toss them in your dinner salad with whatever else you’ve got in there. A great combo is walnuts, raspberries and my vinaigrette with a red leaf lettuce—sublime and wonderful. (my vinaigrette is one clove pressed garlic with a 3:1 balsamic vinegar to extra virgin olive oil)

And your RECIPE (from Saving Dinner The Vegetarian Way):

Raspberry Salad
Serves 6

SALAD:
3 cups Romaine lettuce, torn into bite size pieces
1 cup red cabbage, thinly sliced
1/2 cup English cucumber, sliced
2 cups raspberries (reserving 2 tablespoons for dressing)
1/4 cup dried cranberries
2 tablespoons chives, chopped

DRESSING:
3/4 cup olive oil
2/3 cup red wine vinegar
2 tablespoons of raspberries
2-3 tablespoons of honey
2 teaspoons Dijon mustard
1/2 teaspoon dried basil
1 tablespoon fresh parsley, minced

In a large bowl, combine salad ingredients. Blend dressing ingredients in blender. Toss greens and berries with dressing and serve immediately.

Per Serving: 296 Calories; 27g Fat; 1g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 26mg Sodium. Exchanges: 0 Grain (Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fruit; 5 1/2 Fat; 1/2 Other Carbohydrates. Points: 8

SERVING SUGGESTION: Serve this pretty salad with open faced melted cheese croissants. Using whole wheat croissants, slice them down the middle, add whatever sliced cheese you have laying around the fridge and broil the croissants till hot and bubbly. Or serve croissants with cold sliced cheese if the weather is too hot and skip the broiling.

Raspberries are also GREAT in smoothies! Be sure to check out Leanne’s smoothie video here!

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Support Your Community!

Support Your Community!

By: Leanne Ely

Dear Friends,

Summer is almost here!

One of the best ways to start off Summer in earnest is to hit your nearest farmer’s market. This is the place where you can buy good, locally grown veggies and see what’s in season.

With few exceptions, this stuff is less expensive than your grocery store. Not only that, but some farmer’s market’s feature a lot of organic produce that you can get for a good price. If not, the local farmers usually don’t use as many pesticides and again, most often you will find a great deal, plus probably get into a fun conversation about what you’re buying, where it’s grown and the weather.

Farmer’s market’s are a wonderful way to support your local community, learn more about locally grown stuff, educate your children about healthy eating and how their food is grown, and maybe even buy some locally produced honey, eggs, homemade breads and pies. At my farmer’s market in Matthews, NC, they even have music, local chef’s cooking and huge bouquets of fresh flowers. I’d rather be at a farmer’s market than in a mall, that’s for sure.

See what your town offers and then seek it out. I’m going to bet you’ll pick up a little local flavor and a whole lot of healthy stuff at your local farmer’s market just like I do. Enjoy yourself and while you’re at it, say hi for me and give them a hug. I love local farmers!

Here’s a delicious recipe you can make once you get home from the farmer’s market–if you’re lucky enough to grab some local cauliflower:

Leanne’s Baked Cauliflower
Serves 4

1 head cauliflower steamed
1 tablespoon (thereabouts) butter
1 tablespoon (thereabouts) Dijon mustard
1 cup (thereabouts) low fat shredded cheddar cheese

Preheat oven to 375 degrees.

Place steamed cauliflower in an 8 x 8 baking dish. Rub butter over the top, rub the mustard over the top, sprinkle cheese on the top. Place cauliflower in the oven for about 10 minutes or cheese is hot and bubbly.

Per Serving: 113 Calories; 5g Fat; 10g Protein; 8g Carbohydrate; 4g Dietary Fiber; 14mg Cholesterol; 292mg Sodium. Exchanges: 1 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates. Points: 3

Love,
Leanne

What do you LOVE picking up at your local farmer’s market this time of year?

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