Almonds--A Tasty Way to Better Health!

The California Almond Growers Exchange, the world's leading producer of almonds, are constantly on the lookout for changes in food trends and focus on providing healthy, tasty recipes. To this end, they often publish little cookbooks, one of which landed in my possession--thank you, Aunt Annie.

We want to include more almonds (nuts, paste, flour, milk) in our diets because of their low fat content and high nutrition-to-calorie ratio. They store well, for months, if placed in tightly sealed containers in the central portion of the refrigerator.

Here are three recipes from this little treasury that I think you'll like. And if you have any almond tips or recipes you could share, please do. We're all in this together, as I say, so let's share the good stuff. And until next time, happy cook'n!

STUFFED CABBAGE ROLLS (serves 6-8)
1/2 C rice
1/2 tsp salt
1 head cabbage (about 3 lbs)
Water
Spicy Filling (recipe follows)
1 lb thin-sliced bacon
1 C beef broth
1 C dairy sour cream
2 Tbsp flour
1 can (15 oz) tomato sauce

In saucepan, add rice and the 1/2 tsp salt to 2 C boiling water and cook for 10 min; drain and reserve for Spicy Filling. with sharp knife remove cabbage core and blanch cabbage, core side down, in a kettle of boiling water to cover, for 10 min., or until it is softened. Drain cabbage and refresh it under cold water. Carefully remove the leaves to a towel to dry and trim away and tough ribs. Prepare Spicy Filling.

Place 1/3 C of filling in center of cabbage leaf, fold in sides and roll up; fasten with toothpick, if necessary. Wrap a slice of bacon around the roll. Repeat until all of meat mixture is used. Arrange rolls in one or two baking dishes, just large enough to hold them in one layer. Pour broth over rolls and bake in a 350 degree oven for 1 hr. and 30 min., or until bacon is browned.

In bowl, whisk together sour cream and flour until smooth; add the tomato sauce and mix thoroughly. Spoon off excess fat from the baking dishes and pour sauce over rolls. Return rolls to oven for 15 min. more.

SPICY FILLING:
Drained rice
1 C toasted slivered almonds (see info. below)
1 lb Italian sausage
1/2 lb lean ground beef
2 eggs
1/2 C half and half
1/2 C chopped onion
1/2 C bread crumbs
1/4 C minced parsley

Mix thoroughly.

BROILED STUFFED BURGERS (serves 4-5)
1 1/2 lbs lean ground beef
Salt, pepper, garlic powder to taste
Dash Worcestershire Sauce
1/2 C grated Monterey Jack or Swiss cheese
1/4 C finely grated onion
1/4 C chopped almonds
2 Tbsp minced parsley

Season ground beef with salt, pepper, garlic powder, and Worcestershire; shape into 8-10 thin patties. Combine cheese, onion, almonds and parsley, mixing well. Divide cheese mixture evenly among one-half of the patties, placing in center of meat. Top with remaining patties; pinch edges to seal tightly. Broil, about 4 inches from heat, 4-6 min. on each side, or until desired doneness is reached.

HAM & ALMOND PITAS (makes 3 sandwiches)
3 C finely chopped ham (about 1 lb)
1/2 C chopped and toasted almonds (see info below)
1/3 C sliced green onion
1 pkg (3 oz) cream cheese, softened
1/2 C mayonnaise
3 pita breads
Lettuce, shredded

Combine ham, almonds and onion. In small bowl blend cream cheese and mayonnaise; add to ham mixture and mix well. Halve pocket breads; fill each with about 1/2 C filling; top with lettuce. (NOTE: shredded chicken or turkey could easily be substituted for the ham.)

HOW TO TOAST ALMONDS:
Preheat oven to 300 degrees. Spread in single layer in shallow pan. Bake 15 min., stirring often, or until they begin to turn color (DON'T wait for them to become golden brown.) After removing the almonds from the oven, their residual heat will continue to toast them slightly.

Quick and Healthy Treats

Continuing yesterday's theme of dealing with the time crunch, let's talk about what we can do to provide a healthy treat without investing a lot of time to make it. This is when we need a good recipe or two up our sleeve.

Filling the bill are a couple no-bake treat recipes that are not just quick to make, but healthy as well. I found them in a 1996 Rodale Press (Prevention Magazine) little booklet, "Simple and Sweet: Quick and Healthy No-Bake Recipes." This was sitting amongst other cookbooks on a shelf in our public library's USED BOOKS section. I think I found a real treasure here.

Try these out and let me know what you think. Now if you've got a quick and easy dessert recipe, please share. We're all in this together, remember. There's nothing like a good treat at the end of a meal, and now we can have our dessert, no matter how little time we have to make it. So until next time, happy cook'n!

FUDGE SURPRISE (makes 48 servings; the surprise in this candy is the baby-food prunes that substitute for most of the fat and give the fudge a smooth, melt-in-your-mouth texture.)
2 Tbsp butter
2 1/2 C sugar
2/3 C evaporated milk
1 pkg (12 oz) semisweet chocolate chips
1 jar (2 1/2 oz) baby-food prunes
1 jar (7 oz) marshmallow creme
1/2 C chopped walnuts or pecans
1 tsp vanilla

Line a 9x13-inch baking pan with wax paper, extending the paper over the edges of the pan. Set the pan aside. In large saucepan, melt the butter. Stir in the sugar and milk. Bring the mixture to a boil over medium heat, stirring constantly. Boil for 5 min., stirring constantly.

Remove the saucepan from the heat and slowly stir in the chocolate chips. Stir until the chocolate melts. Then stir in the prunes, marshmallow creme, nuts, and vanilla until well combined. Spread the mixture into the prepared pan. Chill until firm.

To serve, use the wax paper to lift the fudge from the pan. Then cut in desired pieces.

HOLY COW FRUIT COOKIES (makes 20; the HOLY COW is what you'll hear because they're so good!)
20 dried apricots, cut up
20 pitted prunes, cut up (or 1 C raisins, or chopped dates)
1 C rolled oats
1 C chopped walnuts or pecans
4 Tbsp frozen apple juice concentrate
1 1/2 tsp cinnamon

In blender or food processor, blend or process the apricots, prunes, oats and nuts until finely chopped. Stir in the juice and cinnamon. Shape into 20 balls. cover and store in cool, dry place.

Smarter Eating!

Actress, Meryl Streep, has been quoted as saying, "The produce manager is more important to my children's health than the pediatrician." I would agree with her. Today there's just no debating it: we really ARE what we eat--much of degenerative diseases and other chronic illnesses can be prevented or aggressively minimized through our food choices. In other words, it's worth our while to engage in smarter eating!

I always have smarter eating in mind when scouring my recipes and favorite magazines. So when reading one of my Mary Jane's Farm magazines yesterday (see the Oct-Nov 2009 issue), I found a couple great recipes that really support smarter eating. They involved sweet potatoes and acorn squash. They both contain carotenoids that help stabilize blood sugar levels and lower insulin resistance. They're also chocked full of vitamins, minerals, trace elements, and fiber.

Both recipes are either made and baked or served in a cast iron skillet. Try these and let me know what you think--we're all in this together remember, so share your thoughts, tips, or your own healthy eating recipes. And until next time, happy cook'n!

SWEET POTATO BANANA MASH (serves 4)
3 medium sweet potatoes, peeled and cut into chunks
2 bananas, ripe or overripe
1/4 cup brown sugar
3 Tbsp butter, melted
1/2 tsp ground cinnamon
1/4 tsp ground nutmeg
1/2 tsp vanilla

Boil sweet potatoes in 2 qts water for about 20 min. In blender or food processor, combine all ingredients and mix well. (A large bowl and fork to mash everything together will work also.) And honey or maple syrup can be substituted for the brown sugar, or omit the sweetener completely. It's yummy either way. Spoon mixture into your cast-iron skillet for serving.

STUFFED ACORN SQUASH (serves 4)
2 acorn squash, halved and seeded
2 small sweet potatoes
1/2 lb ground Italian sausage
2 C water
1 C polenta
1 1/4 C milk (I substitute water--lactose intolerance dictates!)
2 Tbsp brown sugar
1/2 tsp salt
2 Tbsp butter
4 tsp maple syrup

Preheat oven to 350 degrees. Place squash halves face down in large glass baking dish with 1-inch water in the bottom. Pierce potatoes in several places with fork and wrap in foil. Bake squash for 45 min. and potatoes for 1 hr. Peel potatoes and mash with fork.

Meanwhile, cook sausage in small skillet; drain off fat and set aside. In large saucepan, bring water to boil. Add polenta, whisking continuously. Cook for 5 min; reduce heat to low. Add milk (or substitute with water); stir and cook for 5 min. Add potatoes, sausage, brown sugar, and salt to polenta; mix well.

Place squash halves in 10-inch cast-iron skillet and add 1/2 Tbsp butter and 1 Tbsp maple syrup to each one; spoon in polenta mixture and sprinkle cinnamon on top. Return to oven and bake for 15 min.

Lighter Dinners for Brighter Days

My husband, Rich, just about worships Daylight Savings Time. He collects and restores antique John Deere tractors, so he loves the idea of having more daylight after he comes home from work--more time to work on his babies. Me, not so much--probably stems from the days when I struggled to get "my babies" to bed during the daylight--"It's not bedtime, it's still light outside!" (even though it was 9:00 pm), was what I always heard.

Anyway, it is that time of year again. Energy levels soar with the warming temperatures and the increasing daylight hours. Appetites shift, too--to lighter, brighter fare that emphasizes fresh flavors over fat. In this recipe, the main ingredient (bow tie pasta), is punched up with the tastes of fresh veggies and balsamic vinegar. It's just the kind of food we're looking for as we move outdoors and into the light.

And if YOU have any lighter recipes you really like, please share. We're all in this together, so let's help each other out. I've never seen the sense in re-inventing the wheel! And until next time, happy cook'n!

Bow Tie Pasta with Grilled Vegetables (serves 4)
1/4 C chopped fresh basil
1/4 C water
2 Tbsp balsamic vinegar
2 Tsp extra virgin olive oil
1/4 tsp freshly ground pepper
2 garlic cloves, minced
1/2 lb thin asparagus
2 portobello mushroom caps
1 medium red onion, quartered
1 yellow bell pepper, cut into 1 1/2-inch wedges
8 oz. farfalle (bow tie pasta)
l large tomato, chopped
3/4 C (3 oz) crumbled feta cheese

In large bowl, combine basil, water, vinegar, oil, pepper and garlic; blend well. Add asparagus, mushrooms, onion and bell pepper; toss to coat.

Heat grill. Remove vegetables from balsamic mixture; reserve mixture. Place vegetables on gas grill over medium heat or on charcoal grill 4- to 6-inches from medium coals. Cook 4-8 min. or until tender, turning once. Watch vegetables carefully since cooking times will vary. Coarsely chop vegetables; cover to keep warm.

Meanwhile, cook farfalle according to package directions. Reserve 1/4 pasta water. Drain farfalle; place in large serving bowl. Toss farfalle with reserved balsamic mixture. Add grilled veggies, tomato and cheese; toss to combine. If necessary, add 2-4 Tbsp reserved pasta water for additional liquid. Season with salt and pepper to taste.

Go a Little Nuts With Your Veggies!

We all know we're supposed to eat more veggies--the health benefits are pretty compelling. But still, it can be hard to work them in to the daily diet, especially when we're on the run. So I thought I'd share a few tricks to getting more into the meal plan and onto the platter:

1. Keep a celery and carrot sticks in a container of water (covered) in the refrigerator. You'll always be able to put some in a baggie to munch on when away from home.
2. Eat more soups with veggies added. Easy to do.
3. Collect incredible-tasting veggie recipes--we're more inclined to eat 'em when we know they're going to taste amazing.

That said, consider adding NUTS to your veggie recipes. Cook or bake them in, or just garnish with them. Here are a couple recipes with nuts (almonds specifically) added that are taste-tested by the pickiest of veggie eaters around (my family) and they met with rave reviews:

ALMOND ASPARAGUS (serves 4)
1 lb asparagus
2 Tbsp butter
1 Tbsp lemon juice
1 C slivered almonds, toasted
salt and pepper

Wash asparagus; cut into 1-inch diagonal slices. Heat butter in skillet; add asparagus and saute 3-4 min. Cover skillet and steam about 2 min. or until tender-crisp. Toss asparagus with lemon juice and almonds; salt and pepper to taste.

CAULIFLOWER PERSILLADE (serves 6)
1 head cauliflower (about 2 lbs), steamed
1 C slivered almonds
2 Tbsp flour
2 Tbsp minced parsley
1/4 C butter
1 tsp onion flakes
1/2 C chicken broth
1/2 C white wine
1/2 C sour cream
salt and pepper

In medium skillet melt butter and saute almonds until lightly browned; remove with slotted spoon. Stir in flour and parsley; cook 2-3 min. Add broth and wine; bring to a boil and boil 1 min. Remove from heat; stir in sour cream and 1/3 C of the almonds. Salt and pepper to taste. Pour over steamed cauliflower; garnish with parsley and remaining almonds.

You can't beat the health benefits of almonds and the extra flavor they add to any dish--especially vegetables. So as we create our menu for next week, let's plan on adding more veggies to the table. Now, do YOU have a vegetable recipe you could share? Please do--we're all in this together, so let's spread the good stuff. And until next time, happy cook'n!

Healthy Eating, Simplified

We've discovered something at Cook'n that doesn't have a thing to do with our business of making and providing the best ecookbooks out there: it's Thinnerware. We have no connection to this company--don't receive a commission, or any form of remuneration whatsoever. It's just that many of us were drawn to this product because we're wanting to drop a few pounds (names are changed, or withheld, to protect the innocent), and Thinnerware could be a tool in doing just that.

On the marketing brochure it says: Thinnerware is perfect for anyone who wants to eat healthier. Our dishes are marked to help you keep track of how much you eat. They are great for dieters who are tired of pre-measuring food before every meal. The best part is, the marking are hidden in the design, so Thinnerware dishes look like regular, everyday dinnerware. The flowers on this blue plate designate differences in portion sizes. Easy. In other words, we can have a pretty table and eat our cake too (only in a smaller serving)!




The stripes designate serving sizes. Since they aren't labeled on the inside, they contribute to the design. VERY SMART!







Their dinnerware is hand-painted (made with non-toxic glaze), food safe, microwave and dishwasher safe. They also can make us custom dishes ("choose from 15 differrent colors to make your dishes match your style"). Considering the intensive production process, their prices are pretty affordable: plates are $12 each (4 for $45), bowls are $10 each (4 for $38), and cups are $8 each (4 for $30).

And here's a great piece of information I found on their website: "Because we paint all our dinnerware by hand, there are the occasional mistakes. These cosmetic blemishes do not affect the usability of the dishes (they are still food-safe), but prevent them from being sold at regular price. These are sold here for 15% off." Hotdog! I'm gonna check into this stuff and if you do as well, let me know what you think. It's a clever idea and I hope they do well. In the "No More Blood Sugar Blues" column of the Cook'n Club newsletter, I talk a lot about healthy eating, and portion size and control as a key method to managing glucose levels, so I was really jazzed to find this product!

Now on another note, a hot tip: Let's add more almonds to our dishes. They are the king of nut and their health benefits range from helping to lower cholesterol, to preventing heart disease, to adding more vitamins and minerals to our food. Not only is it perhaps the healthiest nut available, it's also very versatile. It can be eaten whole, blanched and sliced or slivered, or ground fine to use in baking (much European baking involves ground almonds). For starters, here's an almond-focused recipe you might like:

ALMOND ZUCCHINI BAKE (serves 6-8)
3/4 C chopped onion
1 clove garlic, minced
3 Tbsp butter
4 C grated zucchini (got any left in your freezer from last garden season? I do!)
1 1/4 C grated Cheddar cheese
1 C bread crumbs
1 C slivered almonds, toasted
1 tsp salt
1/4 tsp thyme
1/4 tsp pepper
1 egg, well beaten

Cook onion and garlic in butter for 5 min; combine with zucchini in large bowl. Add 1 C cheese, bread crumbs, almonds and seasonings; toss lightly to mix. Spoon into lightly greased 9-inch baking dish. Pour egg over zucchini mixture and pierce wit ha fork to allow egg to penetrate. Sprinkle with remaining 1/4 C cheese. Bake at 350 degrees for 15-20 min or until heated through and cheese has melted.

In closing, just a last thought: Isn't it great to live in a land where there is so much creativity and resources for bettering our lives? Like these cool dishes someone was smart enough to come up with--and because of our freedoms, they could take this idea to market. And don't you love the abundance of good food available? Now all we need to do is use these resources wisely and share along the way. That leads me to my usual final statement--if YOU have a good idea, tip, or recipe, please share. We're all in this together, remember. So until next time, here's to portion control, enjoying almonds, and happy cook'n!

Two Chicken Dinners That Are Healthy and EASY Too!

I'm excited at the trend that's emerged in regards to healthy eating--recipe creators are understanding our need for things to be easy, too. Consider for instance this chicken dinner recipe I just found--note how, besides being on the healthy and tasty side (economical too), it is very easy to put together:

ZESTY ORANGE CHICKEN (serves 4)

4 skinless, boneless chicken breasts 4 ounces orange juice Zest of one orange 4 orange slices (peel on) 2 tablespoons fresh chopped parsley teaspoon dried oregano 1 garlic clove, crushed and peeled 1 tablespoons oil Preheat the oven to 325F. In a large bowl mix the orange juice, orange zest, parsley, oregano and garlic. Add a little salt and pepper if desired. Place the chicken breasts in a non-stick baking pan and make 3 to 4 slashes on the top of each breast. Pour the marinade over the top and then top each breast with an orange slice. Cook approximately 20 to 30 minutes or until cooked through. Discard orange slices and serve with a side of wild rice and French green beans.

Chicken is always a favorite for taste and ease, and here's another recipe that sounds good for one of those evenings when we're just too tired to go to much effort, but we still want a great meal. I found this on the Egg Beaters website (and it takes only 20 minutes to prepare!):


CHICKEN BROCCOLI FRITTATA (serves 2)
(An Italian omelet made with broccoli, chicken, tomato and onion plus Italian seasoning for added flavor)

• PAM® Original No-Stick Cooking Spray
• 1 cup small fresh broccoli florets
• 1/2 cup chopped cooked chicken breast
• 1/4 cup finely chopped tomato
• 1/4 cup finely chopped onion
• 1/2 teaspoon Italian seasoning
• 1/8 teaspoon salt
• 1 cup Egg Beaters® Original (1 cup = 8 oz)

1. Preheat broiler. Spray medium ovenproof skillet with cooking spray; heat over medium heat. Add broccoli, chicken, tomato, onion, Italian seasoning and salt; cook and stir 3 minutes, or until broccoli is crisp-tender.
2. Add Egg Beaters. Reduce heat to low; cover. Cook 9 minutes, or until frittata is almost set. Remove lid.
3. Place skillet under broiler 2 minutes or until top is set, but not brown. Cut frittata in half to serve.

Finally, a couple easy tips to overall healthier eating: First, let's drink more water--all day long, and especially with our meals. For some it may be a challenge to give up the soda or milk routine with a meal. But it's one of the quickest and easiest ways to weight loss. I have a friend who dropped 10 pounds in less than a year by weaning herself off soda--it was the only change she made in her diet and activity routine. Nutritionists all agree on this one--water is a real tool to improved health and weight loss.

Second: gradually scale down the portion size. I have another friend who has lost 20 pounds in the past nine months by reducing his portion sizes and eating on a smaller plate. He added in 20 minutes of daily exercise (walking and weight lifting). When I asked him how much of a sacrifice this was, he commented that since he feels so much better, he doesn't see it as a sacrifice at all. He said it only took a few days for him to not even notice the difference in portions.

We're still at the beginning of this new year, so if you haven't already, let's get serious about eating healthier. These two chicken dinners can be our start. So until next time, happy cook'n!

Poached Salmon--Part of Healthy Weight Loss Plan

This time of year, more than any other, we see lots of folks concerned about weight loss (more so now because of the New Year's Resolution factor). With this in mind I went searching for foods that do a good job of supporting the weight loss effort. And salmon was at the top of the list--poached, rather than baked or fried.

I'd always thought poaching was difficult, but not so. Here's what the experts have to say: When poaching fish, the water should just barely simmer, with a few bubbles rising to the surface every few seconds rather than bubbling steadily. I found two recommended methods for poaching salmon:

FISH POACHER:
The oblong pan comes with a cover and a rack for the fish, which allows you to remove the fish from the pan without damaging it. Place the fish directly on the r ack before lowering it into the cooking liquid. (Poachers are available in kitchenware stores for $26 to $70 and up.)




ROASTING PAN:
You can also use a roasting pan to poach fish. Wrap the fish in cheesecloth so it can be easily lowered into and removed from the pan. Leave enough cheesecloth at the ends of the fillet to use as handles for lifting the fish.

Now if you're one of the millions attempting to eat healthier (weight loss or not), here's an amazing poached salmon recipe I found from a 1999 issue of COOKING PLEASURES magazine:

POACHED SALMON WITH MUSTARD-DILL SAUCE
Salmon
2 lemon slices
1 small onion, sliced
1 rib celery with leaves, coarsely chopped
1 bay leaf
1 tsp salt
1 tsp whole black peppercorns
2 sprigs fresh dill
12 C water
1 1/12 C dry white wine or water
1 salmon fillet (2 1/2 to 3 lbs)
Fresh dill sprigs
Sauce
1/2 C chopped fresh dill
1/2 C white wine vinegar
1/4 C honey mustard
1/4 C honey
1/4 C olive oil

In large saucepan or Dutch oven, combine lemon, onion, celery, bay leaf, salt, peppercorns, 2 sprigs dill, water and wine. Bring to a boil. Reduce heat; simmer 30 to 45 min. Strain solids from cooking liquid; pour liquid into fish poacher or large roasting pan with cover. Return to a boil.

If using a fish poacher, place fish on poaching rack. If using roasting pan, wrap fish in cheesecloth, leaving ends to serve as handles. Place fish in poaching broth, adding more boiling water to cover fish, if necessary. Bring to a boil. Reduce heat; cover and simmer, allowing 10 minutes cooking time per inch of thickness, or until salmon just begins to flake.

Meanwhile, in small bowl, combine all sauce ingredients; blend well. Let stand at room temperature 20 minutes before serving. Remove salmon from poaching liquid. Remove skin and excess fat. Serve hot or cold with sauce; garnish with fresh dill sprigs.

If you have any poaching secrets or recipes, please share. We love spreading the goodness! And until next time, happy cook'n!

Small Changes Can Make a BIG Difference in Health!

January, the month for positive affirmations, resolutions and goals. One of the goals folks are talking about here at DVO is healthier eating (who isn't thinking about that?). In my research on this subject I'm finding the nutritional pros are all in agreement: just a few small changes can make a BIG difference in our overall health.

For instance:

1) use extra virgin olive oil or safflower oil instead of canola or corn oil (safflower is the new darling of the "heart healthy" world right now)







2) eat a tablespoon of dried goji berries everyday (this berry is off the charts as far as its ORAC number--anti-cancer elements)






3) drink more water (no new news, but this year, LET'S DO IT!)





4) trim down the portion sizes (even just a little will help a lot)






5) insert at least one fresh green salad into your eating regime each day






6) don't eat after 6:00 pm (this one kills me--I'm a chronic snacker when watching TV or a movie--BUT since taking this step alone, I've dropped 4 lbs in the last three weeks)





7) if you can't fathom not eating after 6:00 pm, then make dinner your smallest and lightest meal of the day (the experts say breakfast should be the biggie, then a fairly big lunch, and a light dinner for easiest digestion, better sleep, and some real weight loss)

And there are other tips leading nutritionists suggest such as "eat less fat," but these 7 may be enough for now and an easy place to start. So what do you say--shall we give it a try with one or two of these? 2010 can be the year of better health and more energy! And while we're at it, happy Cook'n!