Archive for pasta/noodles

healthy ingredients swap

2011/12/09 at 01:00 · Filed under beverage, cheese, cooking, cooking tips, dessert, education, food, health, healthy, ice cream/sorbet/froyo, meat-beef, pasta/noodles, potato, recipe, s(t)oup/stew, salad, tv/web

with simple food swaps, everything you already eat can have a place in a healthy lifestyle by replacing high-calorie and unhealthy ingredients with good-for-you items that taste just as delicious.

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Caesar Salad

Swap out: Bottled Caesar dressing
Swap in: Simple homemade Caesar dressing

Ingredients

  • 1/4 cups pasteurized egg substitute
  • 1 clove garlic, minced
  • 1-1/2 teaspoon anchovy paste
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon Worcestershire sauce
  • 2 tablespoons freshly squeezed lemon juice
  • 2 tablespoons extra virgin olive oil
  • 1/4 cup fresh Parmesan
  • 8 cups romaine lettuce coarsely cut

Preparation

In small bowl, whisk together egg substitute; garlic, anchovy paste, Dijon mustard, Worcestershire sauce and lemon juice. Slowly add olive oil in a steady stream, whisking until combined. Stir in fresh Parmesan. Toss romaine lettuce with dressing. Serves 4.

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Candied Sweet Potato

Swap out: Brown sugar, marshmallows, butter
Swap in: Maple syrup, olive oil

Ingredients

  • 4 med sweet potatoes
  • 1 tablespoon olive oil
  • 1/4 cup pure maple syrup
  • 1/4 teaspoon salt
  • 1/2 tsp cinnamon
  • a pinch of nutmeg
  • 1/4 cup chopped pecans
  • Special equipment: 13″ x 9″ baking dish

Preparation

Preheat oven to 375°F. Wash and peel sweet potatoes and cut into 1″ pieces. Toss in large bowl with olive oil, pure maple syrup, salt, cinnamon, a pinch of nutmeg, and pecans.

Place mixture in 13″ x 9″ baking dish and roast until fork-tender, about 40 minutes. Serves 4.

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Macaroni and Cheese

Swap out: Powdered cheese, whole milk, butter
Swap in: Butternut squash, fat-free milk, reduced-fat cheddar cheese

Ingredients

  • 8 ounce whole wheat rotini
  • 1/2 c fat-free milk
  • 1/2 (12 ounce) package frozen butternut squash
  • 1 cup shredded reduced-fat Cheddar cheese
  • 1/4 teaspoon salt
  • 1/4 teaspoon dry mustard
  • ground pepper to taste
  • 1 tablespoon Parmesan
  • bread crumbs
  • Special equipment: 8″ x 8″ baking dish

Preparation

Prepare whole wheat rotini according to package directions.

In medium saucepan, simmer milk with butternut squash until combined. Remove from heat and mix with Cheddar cheese, salt, dry mustard, and pepper to taste.

Pour drained pasta into baking dish, stir in cheese mixture, and top with Parmesan and bread crumbs. Bake at 375°F for 20 minutes. Serves 4.

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Pumpkin Pie

Swap out: Store-bought pie crust
Swap in: Quick graham cracker crust

Ingredients

  • cooking spray
  • 3 tablespoons wheat germ
  • 2 tablespoons ground flaxseed
  • 2 graham cracker 2-1/2″ squares, crushed
  • 2 large eggs
  • 1 (15-ounce) can plain pumpkin puree
  • 1 (12-ounce) can fat-free evaporated milk
  • 2/3 cup packed brown sugar
  • 1-1/2 teaspoon pumpkin pie spice
  • 1 teaspoon vanilla extract
  • 3/4 cup nonfat Greek yogurt
  • 1/4 cup pure maple syrup
  • Special equipment: 12-cup nonstick muffin pan

Preparation

Preheat oven to 375 degrees F and coat 12-cup nonstick muffin pan with cooking spray.

In small bowl, combine wheat germ, ground flaxseed, and crushed graham cracker squares. Add 1 heaping teaspoon of the mixture to each muffin cup.

Whisk eggs and stir in plain pumpkin puree, fat-free evaporated milk, brown sugar, 1 1/2 tsp pumpkin pie spice, and vanilla extract.

Pour evenly into cups. Bake 30 to 35 minutes, or until sides are set and filling jiggles slightly.

Mix nonfat Greek yogurt with pure maple syrup. Keep cool in the fridge.

Let pies rest 10 to 15 minutes before removing from tins; top each with a dollop of the maple-yogurt mixture. Serves 12.

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Creamy Tomato Soup

Swap out: Heavy cream, regular chicken broth
Swap in: 2% milk, white beans, low-sodium chicken broth

Ingredients

  • 2 (14.5-ounce) cans low-sodium chicken broth
  • 1 (28-ounce) bottle crushed tomatoes
  • several bay leaves
  • 1 cup cannellini beans, rinsed and drained
  • 1 cup skim milk
  • sea salt and freshly ground black pepper, to taste

Preparation

Combine chicken broth, crushed tomatoes, and several bay leaves in medium saucepan over medium heat. In small bowl, mash rinsed and drained cannellini beans with the back of a spoon and set aside.

When soup bubbles, stir in milk and reduce heat to low. Season to taste with a little salt and freshly ground black pepper and simmer about 15 minutes, stirring occasionally. Remove and discard bay leaves and stir in mashed beans.

In small batches, puree soup in a blender. Serves 4.

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Mashed Potato

Swap out: Heavy Cream
Swap in: Low-fat buttermilk

Ingredients

  • 2 pound cubed Yukon Gold potatoes
  • sea salt and ground pepper, to taste
  • 1 cup low-fat cultured buttermilk
  • 1-1/2 tablespoon margarine in a tub
  • 2 tablespoon chopped chives

Preparation

Put Yukon Gold potatoes in a large pot. Bring to a boil over medium-high heat and cook until the potatoes are tender, about 20 minutes.

Warm low-fat cultured buttermilk in a saucepan over low heat, being careful not to overheat. In a large bowl, mash the potatoes and pour in buttermilk.

Season with salt and pepper and finish with 1-1/2 tablespoon margarine. Top with chopped chives. Serves 4.

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Meatloaf

Swap out: Ground beef, plain breadcrumbs
Swap in: Ground turkey, quick-cooking instant oats, frozen chopped spinach

Ingredients

  • 1 pound extra-lean ground turkey
  • 2 large eggs
  • 1/2 cup instant oats
  • 1/2 cup low-sodium BBQ sauce, divided
  • 1/2 cup chopped onion
  • 10 ounce frozen, chopped spinach, thawed and drained
  • 1/2 teaspoon pepper
  • 1 teaspoon dried thyme
  • 1 teaspoon Worcestershire sauce
  • Special equipment: nonstick 9″ x 5″ loaf pan

Preparation

Preheat oven to 350 degrees F and coat a nonstick 9″ x 5″ loaf pan with cooking spray.

In a medium bowl, mix together extra-lean ground turkey, eggs, instant oats, 1/4 cup BBQ sauce, chopped onion, spinach, pepper, dried thyme, and Worcestershire sauce.

Place the meat mixture into the pan and shape so it’s even. Pour remaining 1/4 cup BBQ sauce over top of loaf and bake for 1 hour, or until a thermometer inserted in the center reads at least 160 degrees F. Serves 4.

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Cosmopolitan

Swap out: Store-bought Cosmopolitan mix
Swap in: Cranberry juice, lime juice, agave nectar

Ingredients

  • 1 ounce vodka
  • 1 teaspoon agave nectar
  • 1 ounce cranberry juice
  • 1/2 ounce fresh lime juice
  • 1 lime, cut in slices
  • Special equipment: cocktail shaker

Preparation

Combine vodka with agave nectar, fresh lime juice, and cranberry juice in cocktail shaker. Add ice, shake, and garnish with lime. Serves 1.

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Frozen Margarita

Swap out: Sugar-laden store-bought mix
Swap in: Zero-calorie mixers, fresh limes, agave nectar

Ingredients

  • 1/2 cup seltzer water
  • 1/2 shot each tequila
  • 1/2 shot triple sec
  • 1/4 cup fresh lime juice
  • 1 teaspoon of agave nectar
  • Ice, shake
  • 1 lime, cut in slices

Preparation

Combine seltzer water with tequila and triple sec, fresh lime juice, and agave nectar.

Add ice, shake, and garnish with lime slices.

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Ice Cream with Strawberry Topping

Swap out: Hershey’s strawberry syrup
Swap in: Strawberry compote

Ingredients

  • 4 cups frozen strawberries
  • 2 tablespoons honey
  • 2 cups vanilla ice cream

Preparation

Warm frozen strawberries with honey in a saucepan over medium heat until soft and tender. Let cool until sauce thickens.

Divide vanilla ice cream into four bowls and top each with strawberry compote. Serves 4.

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read article on Yahoo! Shine by Stephanie Breakstone from Prevention: Ingredient Swaps for Weight Loss

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5 things you didn’t know about carbs

2011/10/25 at 03:00 · Filed under bread/crackers/muffin, food, location, pasta/noodles, restaurant, rice/noodles, us: NY

some people think they have to cut carbs out of their diet. according to Woman’s Day, there are types of carbohydrate-rich foods to give your body energy and not getting enough carbs can make you feel sluggish, irritable and unable to concentrate.

refined carbs, found in white bread and white pasta, offer little in the way of nutrition and get broken down by your body and used quickly. you may get a temporary burst of energy, but you’ll inevitably feel tired or hungry again soon after.

complex carbs (such as vegetables and whole-grain products) is broken down much more slowly, so you feel fuller longer. what’s more, high-quality carbs come packed with other nutrients like fiber, vitamins and minerals. More carb-smart facts:

1. Eating carbs won’t necessarily make you gain weight.

Most people lose the same amount of weight whether they follow a low-carb, lowfat or Mediterranean diet. That’s because calories matter most: Eat too many calories (from bread, pasta or anything else) and you’ll gain weight; eat less than you burn and you’ll lose weight. Your rice, pasta and potato portions at each meal should be about the size of a standard tennis ball.

2. Pasta, bread and rice aren’t the only carbs.

Vegetables, fruit and even dairy foods also contain carbs. But grains tend to pack more than these other foods (although some starchy veggies like potatoes, corn, peas and butternut squash are relatively high in carbs, too). Go for as many nonstarchy veggies (leafy greens, mushrooms, etc.) as you want, plus two fruits and three to six servings a day of starchy vegetables or grains (ideally whole grains) each day. A serving size equals a half-cup of cooked rice or pasta, one slice of bread, a cup of cereal or one small potato.

3. Your body burns off carbs the same way no matter when you eat them.

If you’re trying to shed pounds and big piles of pasta and second helpings of potatoes are often part of your evening meal, consider cutting out starchy carbs at dinner for a little while to jump-start your weight loss.

4. Just because a bread or cracker is brown doesn’t mean it’s whole-grain.

Many whole-grain products, like oatmeal, are naturally light in color. Look for foods that list the grain preceded by the words whole or whole-grain (i.e. whole wheat, whole oats, whole rye, etc.) as the very first ingredient. Keep an eye out for the yellow stamp from the Whole Grains Council (look for the version that says “100% Whole Grain”). Avoid products with trans fat (partially hydrogenated oil), lots of added sugar or corn syrup, or tons of processed ingredients you can’t pronounce.

5. It’s OK to ease yourself into whole grains.

Try mixing half of your usual white with half of a whole-grain variety for pasta, cereal, etc. If you’re not usually a fan of whole-wheat bread, check out “white whole-wheat.”

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read article from Yahoo! Shine by Joy Bauer from Woman’s Day: 5 Things You Didn’t Know About Carbs

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michelle obama’s cookbook

2011/10/25 at 00:00 · Filed under cheese, cook book, cooking, dessert, education, environmental, food, fruit/vegetable-sweet, grains/oats/wheats, health, healthy, meat-chicken/turkey, organic/sustainable, pasta/noodles, recipe, s(t)oup/stew, salad, spices/herbs, tv/web, vegetable/fruit-savory

American Grown on sale April 10, 2012, combines veggie growing tips with recipes inspired by first lady michelle obama’s White House garden.she’ll use the garden’s offerings as the starting point for seed-sowing, recipe ideas and personal anecdotes and photos the Obamas’ home-base.

the aim of the book is to show how “increased access to healthy, affordable food can promote better eating habits and improve health of families and communities across America,” according to the publishers at Random House, who will donate all the profits to an unnamed charity.

during a tour of the not-so-secret garden, officials passed out a pamphlet with recipes created with Michelle’s veggies in the White House kitchen, and served to the Obama family on a fairly regular basis.

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BROCCOLI SOUP (serves 6)

Ingredients

  • 1 large onion, diced
  • 1 stalk celery, diced
  • 3 cloves garlic, minced
  • 1 tablespoon butter
  • 3 heads broccoli
  • 6 cups light chicken stock
  • salt and pepper to taste
  • cayenne pepper to taste

Preparation

Saute the onion, celery, and garlic in butter until translucent.

Trim the broccoli to 1-inch pieces and blanch them in salty water. Add broccoli to vegetable mixture. Add chicken stock. Simmer for 10 minutes. Simmer for 10 minutes then pass the mixture through a strainer.

Season soup to taste with salt, pepper, and cayenne.

Serve hot.

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CAULIFLOWER MAC AND CHEESE (serves 4 or more)

Ingredients

  • 1 pound penne pasta
  • 1 cup 2 percent or skim milk
  • 1 pound shredded cheddar cheese
  • 1/2 head cauliflower, cut into florets
  • 1/4 cup parmesan cheese
  • 1 tablespoon chopped parsley
  • salt and pepper to taste

Preparation

Bring salted water to a boil and cook the pasta until al dente. In the meantime, cook the cauliflower until soft and transfer to a blender to puree.

In a medium-size pan, combine the pasta and hot cauliflower puree. Add the milk and cheese, and season with salt and pepper to taste.

Sprinkle with chopped parsley, and serve immediately while hot.

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GRILLED CHICKEN SALAD WITH CHICKEN SALAD WITH HERB SHERRY VINAIGRETTE (serves 6)

Ingredients

For the salad

  • 2 pounds assorted seasonal garden greens like arugula and and baby spinach
  • 6 chicken breasts (6 ounces each)
  • 1 tablespoon thyme
  • zest from 1 lemon
  • 6 sprigs chives, chopped

For the vinaigrette

  • 1 cup sherry vinegar
  • juice from 2 lemons
  • 1 shallot, finely minced
  • 1 tablespoon fresh oregano, minced
  • 1 tablespoon fresh basil, chopped
  • 2 tablespoons honey
  • 1 cup extra virgin olive oil
  • salt and pepper to taste

Preparation

Combine sherry vinegar, lemon juice, shallots, oregano, basil, and honey in a bowl. Slowly whisk in olive oil until the mixture is emuslified. Chill.

Wash greens, and set aside.

Marinate chicken with lemon, thyme, and olive oil. Season with salt and pepper and then grill.

Serve chicken on a bed of greens, drizzled with vinaigrette.

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WARMED BAKED APPLES WITH DRIED CHERRIES, RAISINS, AND BLUEBERRIES (serves 6)

Ingredients

  • 6 Golden Delicious or Granny Smith apples
  • 3 tablespoons frozen orange juice concentrate
  • 1 cup mixed dried cherries, blueberries, and raisins
  • 1/2 cup light brown sugar
  • 6 teaspoons honey
  • 2 tablespoons safflower or canola oil

Preparation

Brush 6 cupcake molds or a muffin tray with oil to prevent sticking.

Remove the stem and core of each apple with a melon baller. Poke a few holes into the top of the apple with a fork, and place apple in cupcake molds or muffin tray.

Place half a tablespoon of orange juice concentrate into the center of each apple. Fill each apple with dried fruits and sprinkle brown sugar over the tops. Drizzle with honey and bake at 300 degrees F for 30 minutes or until apples are soft. Serve warm.

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FRUIT AND OATMEAL BARS (serves 9)

Ingredients

  • 6 tablespoons grape-seed oil, or other neutral oil, plus extra for brushing the pan
  • 2 cups quick oats
  • 1/2 cup mixed seeds (such as pumpkin seeds, sunflower seeds, and sesame seeds)
  • 1/2 cup honey
  • 1/3 cup dark brown sugar
  • 1/3 cup pure maple syrup
  • pinch of salt
  • 1 1/2 cups mixed dried fruit (such as cranberries, raisins, cherries, apricots, papaya, and pineapple. Use at least three kinds, and cut large fruits into dime-size pieces)
  • 1 teaspoon ground cardamom or cinnamon

Preparation

Heat oven to 350 degrees F. Line a 9-inch square baking pan with parchment paper or foil, letting a few inches hang over the sides of the pan. Brush with oil.

Spread oats and seeds on another baking pan and toast in the oven until they’re golden and fragrant, about 6 to 8 minutes, shaking the pan once during toasting.

In a sauce pan, combine oil, honey, brown sugar, maple syrup, and salt. Stir over medium heat until smooth and hot. Transfer toasted oats and seeds to a large mixing bowl. Pour the hot sugar mixture over the oats and seeds and stir until well combined.

While the mixture is warm, transfer it to the prepared pan, pressing it into the pan easily with an offset spatula. Bake until brown, 25 to 30 minutes. Transfer pan to a wire rack and allow it to cool completely.

Using the overhanging foil or parchment paper, lift the fruit and oat mixture out of the pan and place on a work surface. Cut into 1 1/2-inch by 3-inch bars.

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All recipes courtesy of “Healthy Recipes from the White House to You.”

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read article on Yahoo! Shine by Piper Weiss from Shine: Michelle Obama: celebrity chef? First lady’s cookbook to share homegrown recipes

buy Michelle Obama’s cookbook, American Grown, when it comes out on April 10, 2012

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food expiration dates

2011/07/27 at 00:00 · Filed under bread/crackers/muffin, corn, dessert, education, environmental, food, health, pasta/noodles, rice/noodles, spices/herbs, tv/web, vegetable/fruit-savory

Use-by date on the package simply indicates the period of time when the food tastes best, not the date when it will suddenly make you sick. The general recipe for longevity, according to these experts, is for the food to be low in liquids, sugar and oil, all of which have the potential to mold and spoil the food, or to have “lots and lots” of preservatives, which keep the food fresh longer.

So if you’re looking for groceries to buy in bulk and store in your pantry, these products are your best bet.

Canned Beans and Vegetables
Canned food lasts longer than most products in the grocery store because it has been specially processed in air-tight cans. In general, canned items can stay good for 12-18 months. However, canned products like beans and vegetables, which are low in acid, can actually last for as long as two to five years. The only exception is if the can is dented or rusty, as that indicates the can has been punctured at some point, which speeds up the spoilage process.

Spices
Most common spices like salt, pepper and oregano don’t actually expire in the traditional sense, they just become less and less flavorful. Using these spices within two to four years to be safe. Keep in mind too by that point, you’ll probably have to use more of each spice in order to compensate for the loss in flavor.

Cereal and Crackers
You might as well start stocking up on crackers and cereal for the winter. Since they don’t have enough moisture to grow bacteria or mold,  they can last for a very long time. Cereals like Cheerios and Puff Wheat, which have little to no sugar, can last for 18-24 months if unopened, while crackers like saltines can generally last for about two years but the taste and texture might deteriorate somewhat.

Dried Pasta and White Rice
Dried pasta and white rice do not contain enough moisture to spoil, and can therefore last for at least two years unopened. Brown rice and whole wheat pasta contains more oil than their traditional counterparts, and can therefore go rancid much quicker.

Popcorn
Unmade popcorn kernels can last for up to two years because they lack the oils and moisture that would lead to spoilage.

Condiments
Ketchup, mustard, horseradish and salad dressings generally contain no ingredients that can go bad, they will last for a solid 12 months unopened before they completely lose their taste.

Coca Cola
If left unopened, a can of coke will take “an extraordinarily long time” to expire. Diet sodas expire much more quickly because they contain artificial sweeteners that degrade with heat and time.

Honey
Honey can take years to expire and one can conservatively hold onto it for about a year before its consistency begins to change, hardening and losing its sweet taste. Honey stays good for 12 months whether it’s opened or unopened, making it one of the only foods where that is the case.

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read article by Seth Fiegerman from Financially Fit: Foods With the Longest Expiration Dates

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go with the flow to ippudo

2011/06/10 at 00:00 · Filed under architecture/interior/design, food, location, pasta/noodles, restaurant, us: NY

in search of great ramen, ippudo has been listed as one of the places to go. with the word of mouth, customers continue to line up. as far as authentic goes, ippudo restaurant originated from japan and it currently has one location new york as well as a few locations in singapore.

friends and i took a chance to get a table at ippudo at 5:30 and we got lucky waiting only a few minutes. the staff is friendly and offer to help you with any questions you may have.

i ordered the current special: Tsuke-soba Shinpu which was cold noodles with shashu pork, manme (spicy bamboo), spinach, nori and scallion, served with a spicy hot broth for dipping. it was quite flavorful, spicy and filling! friends got the Tori Ramen and Miso Ramen. both were noodles in different kinds of hot broth. they enjoyed their meals too!

for most dishes, you can ask for more noodles by ordering Kaedama – which is another serving of noodles. you can also customize your bowl by ordering more toppings, such as more pork, manme, spinach, egg, etc.

according to wikipedia: “Ippudo” in direct translation means one wind hall, and this is named because at the time, there were dark clouds over the Kyushu Ramen industry, and the founder CEO Kawahara intended to “blow wind and revolutionise the era”. judging from the line of customers that are waiting to enjoy a meal here, the wind has blown in the right direction.

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eat at Ippudo in east village, ny

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30 healthiest foods

2011/01/17 at 00:00 · Filed under bean/soy/tofu, egg, food, fruit/vegetable-sweet, grains/oats/wheats, healthy, meat-chicken/turkey, mushroom, nuts, pasta/noodles, potato, seafood-fish, vegetable/fruit-savory, yogurt

in the goal to eat healthy, it is nice to get a little help as what foods we should have more of. so is the list from real simple’s article on The 30 Healthiest Foods:

  1. Mushrooms
    Meaty and filling, as a stand-in for beef they can slash up to 400 calories from a meal. They may also protect against breast cancer by helping to regulate a woman’s estrogen levels.
  2. Barley
    Another high-fiber cholesterol fighter. On weeknights use the pearl or quick-cooking variety. More time? Give hulled barley, with its extra layer of bran, a go.
  3. Walnuts
    A surprisingly good source of omega-3 fatty acids. Those are the fats that lower the bad-for-you cholesterol (LDL) and raise the good-for-you kind (HDL).
  4. Whole-Grain Pasta
    Contains three times the amount of fiber per serving as the typical semolina variety. Skip pasta labeled “multigrain”: It may be made with a number of grains, but they aren’t necessarily whole ones.
  5. Peanut and Almond Butter (All Natural)
    Heart-healthy monounsaturated fats abound in these protein-rich spreads. Opt for those with just two ingredients—nuts and salt.
  6. Oatmeal (Steel-Cut or Old-Fashioned)
    Holds cholesterol in check, helps fight against heart disease, and keeps you full until lunch, thanks to its soluble fiber.
  7. Quinoa
    It may cook like a grain, but quinoa is actually an herbaceous plant. It’s a complete protein, meaning it contains all nine essential amino acids, and offers the same energy and satiety you would get from meat, sans the fat or cholesterol.
  8. Skim Milk
    It offers nine essential nutrients: calcium, of course, but also B vitamins, which help neurological function, and vitamin D, a potential cancer fighter.
  9. Almonds
    Packed with monounsaturated fatty acids, which keep blood vessels healthy. The plant fibers help lower cholesterol.
  10. Lentils
    A protein powerhouse, these are flush with folate, a nutrient that may prevent certain birth defects.
  11. Blueberries
    Packed with fiber, this superfruit was one of the top antioxidant-rich picks in a U.S. Department of Agriculture (USDA) study.
  12. Bulgur
    Made from wheat that has been steamed, dried, and cracked, this delivers more fiber than brown rice, plus you get a boost of potassium, B vitamins, and calcium.
  13. Eggs
    The whites offer up protein with minimal calories (and zero fat or cholesterol). Egg yolks get a bad rab, but don’t skip them—they are awash with vitamin B12 and vitamin A, and they contain choline, a nutrient that’s particularly important for pregnant women.
  14. Sardines
    This protein-rich winner is an acquired taste for some, but totally worth it. Chockablock with vitamins D and B12, it is also an excellent source of calcium and omega-3 fatty acids.
  15. Spinach
    You’ll get iron (for healthy hair), plus folate and at least a dozen flavonoids- compounds that are loaded with antioxidants.
  16. Kiwi
    Ounce for ounce, this fuzzy fruit contains twice the amount of vitamin C as an orange and almost as much potassium as a banana.
  17. Wild Salmon
    Its omega-3 fatty acids may improve your mood and keep your skin glowing. Why wild? It’s exposed to fewer toxins than the farmed Atlantic variety.
  18. Extra Virgin Olive Oil
    An outstanding source of monounsaturated fats. When used in moderation, this tasty Mediterranean staple may even cut the risk of heart disease.
  19. Chicken Breast (skinless & boneless)
    A dinner staple from the leanest part of the bird: Half a breast has just 2.5 grams of fat and more than 22 grams of protein.
  20. Kale
    The payoff from this leafy green: loads of vitamin C, beta-carotene, calcium, and antioxidants. Kale is also a good source of lutein, an eye-friendly nutrient that may slow macular degeneration by more than 40 percent.
  21. Avocado
    You’ll get nearly 20 percent of your daily dose of fiber in one ½-cup serving, plus cholesterol-lowering monounsaturated fats.
  22. Kidney Beans
    A chili essential, these were found to be one of the most antioxidant-rich foods in a USDA study.
  23. Sweet Potatoes
    The darker the color, the richer these tubers are in the antioxidant beta-carotene.
  24. Chard
    Supercharged with nutrients—think calcium, B vitamins, and beta-carotene – this leafy green fuels your body with fiber, too.
  25. Edamame
    These young soybeans pack more fiber per serving than shredded-wheat cereal and have the same amount of protein as roasted turkey.
  26. Pumpkin
    The antioxidants in this winter squash keep skin healthy; its potassium helps lower blood pressure.
  27. Orange
    Your go-to source for vitamin C, which, among other useful traits, can help the body burn fat. And in addition to helping prevent colds, vitamin C may stimulate collagen synthesis to keep skin looking supple.
  28. Nonfat Greek Yogurt
    Rich in probiotics (bacteria that may improve digestion and increase your immunity), this extra-thick yogurt can contain 8 grams more protein per serving than conventional yogurt.
  29. Broccoli
    A vitamin C gold mine—½ cup of cooked broccoli satisfies 80 percent of the U.S. Food and Drug Administration’s recommended daily dose. It’s also a key source of vitamin K, which helps blood clot properly.
  30. Black Beans
    These burrito mainstays boast antioxidants and magnesium, which helps maintain nerve and muscle function.

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read the article from Real Simple: The 30 Healthiest Foods

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sloppy lasagna

2010/12/27 at 00:00 · Filed under cheese, cooking, food, kids, meat-beef, pasta/noodles, recipe, spices/herbs, tv/web, vegetable/fruit-savory

i was planning to make lasagna but since i had some leftover ground beef, i thought i’d try a meaty lasagna for dinner tonight! so i found this yummy sloppy lasagna recipe from rachael ray.

since i was originally going to make my vegetarian lasagna, i only had enough ingredients for the half of the sloppy lasagna recipe. so i decided to shake things up and have one layer of sloppy lasagna and one layer of my spinach lasagna! If you want to do this, use 1/2 of this meat sauce recipe and 1/2 of the spinach lasagna recipe.

vegetarian lasagna or meaty lasagna – or both, i love it!

Ingredients

For the pasta

  • 2 pounds curly edge lasagna noodles

For the meat sauce

  • 2 tablespoons extra virgin olive oil
  • 2 pounds ground beef
  • 1 medium onion, finely chopped
  • 1 small carrot, grated or finely chopped
  • 1 head garlic, finely chopped or grated
  • 2 fresh bay leaves
  • Freshly ground black pepper
  • 2 pinches ground cinnamon
  • 3 tablespoons tomato paste
  • 1 cup vegetable stock
  • 1 (28-ounce) can tomatoes
  • A handful basil leaves, torn
  • 4 tablespoons margarine
  • 4 tablespoons all-purpose flour
  • 2 cup milk, eyeball the amount
  • Freshly grated nutmeg, to taste
  • 1-1/2 cups grated Parmigiano-Reggiano
  • 2 cups fresh ricotta cheese

Preparation

Bring a large pot of water to a boil over medium heat. Break the pasta into irregular, larger than single bite-sized pieces. Put into boiling water and cook to a little shy of al dente. Drain and set aside in a large bowl.

Heat the extra-virgin olive oil in a heavy bottomed pot or large skillet over medium heat. Add the meat, press it into an even layer and brown it for 3 to 4 minutes before moving. Turn the meat and add the onions and grated carrot. Stir and cook a few minutes to soften, then add the garlic, bay leaves, salt and pepper, to taste, and the cinnamon. Cook for a couple of minutes, then stir in the tomato paste, wait for 1 minute then add the stock. Reduce for a minute more, then add the tomatoes, breaking them up as you stir. Reduce the heat to a simmer and add the basil.

While the sauce simmers, in a medium sauce pot, melt the butter over medium heat and whisk in the flour. Cook for 1 minute, then whisk in the milk and nutmeg, and season with salt, pepper, to taste. Let cook for a couple of minutes to thicken, then stir in 1/2 cup of the grated cheese and turn off the heat.

Heat a broiler.

Add the meat sauce to the bowl with the pasta and toss. Layer half of the pasta into a lasagna pan and scatter with dollops of fresh ricotta cheese. Top with remaining pasta. Pour the white sauce over the pasta and scatter the remaining 1 cup of the grated cheese over the top. Put under the broiler to brown and bubble. Remove from the broiler and serve.

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original recipe from 30 Minute Meals: Sloppy Lasagna

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watercress & pasta in spicy tomato sauce

2010/10/15 at 00:00 · Filed under cooking, food, healthy, lactose-intolerant, pasta/noodles, recipe, sauce/gravy/dressing, spices/herbs, vegetable/fruit-savory, vegetarian

leftovers can create wonderful dishes! i loved the spicy tomato sauce from robin miller’s spaghetti & meatballs dish i made last week so today i decided to make an impromptu pasta with leftover ingredients from other dishes i made in the last week.

wheat pasta, watercress and robin miller’s spicy tomato sauce makes an awesome combination and a healthy meal. enjoy!

Ingredients

  • 1 to 2 cups of leftover spicy tomato sauce from Robin Miller’s spaghetti & meatballs
  • 1/2 pound whole wheat pasta
  • 1/2 bunch watercress

Preparation

Cook pasta to packaging directions. Drain.

In a skillet, add leftover spicy tomato sauce, pasta and watercress. Heat until desired warmth.

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spaghetti and meatballs

2010/09/29 at 02:00 · Filed under cooking, food, lactose-intolerant, meat-beef, pasta/noodles, recipe, sauce/gravy/dressing, spices/herbs, tv/web, vegetable/fruit-savory

i didn’t grow up with spaghetti and meatballs as a kid. now that i’m older, it seems funny to order something mostly eaten by kids – after all how many grow ups eat things things that are proportionally humorous – a ball bigger than your fist! after watching food channels, it can be grown-up and eat spaghetti and meatballs in the comforts of my own home!

this recipe was so easy to make and is tasty and fun. i bumped up the garlic and red pepper flakes because i like it garlicky and spicy so this ain’t for kids. enjoy being young at heart!

Ingredients

For spaghetti

  • 1 pound spaghetti

For meatballs

  • 1 tablespoon olive oil
  • 1 pound extra-lean ground beef
  • 3 teaspoons salt-free garlic and herb seasoning – or -
    2 teaspoons salt free garlic + 1 teaspoon italian dressing seasoning
  • ground pepper

For tomato sauce

  • 2 (28-ounce) cans diced tomatoes
  • 6-ounce can tomato paste
  • 2 teaspoon dried oregano
  • 2 teaspoons crushed red pepper flakes
  • 1/4 cup torn fresh basil leaves
  • grated Parmesan, optional

Preparation

Heat oil in a large stock pot or Dutch oven over medium heat.

Cook spaghetti according to package directions.

In a large bowl, combine beef and garlic and herb seasoning, 1 teaspoon each salt and pepper. Mix well and shape mixture into meatballs (about 16 meatballs).

Add meatballs into pot and cook 5 minutes, until golden brown on all sides. Add tomatoes, tomato paste, oregano, and red pepper flakes and bring to a simmer. Simmer 10 minutes, until meatballs are cooked through. Remove from heat and stir in basil. Serve sauce over spaghetti.

If desired, top with Parmesan just before serving.

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original recipe from Quick Fix Meals with Robin Miller: Spaghetti and Meatballs

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pasta with mixed peppers

2010/09/28 at 01:00 · Filed under cooking, food, lactose-intolerant, pasta/noodles, recipe, spices/herbs, tv/web, vegetable/fruit-savory, vegetarian

most of the time, i had pasta with some kind of tomato or cream sauce but this pasta salad is different.

this pasta salad is predominately flavored by peppers – soft roasted peppers, crunchy fresh peppers and pickled jalapeño peppers. combined with fresh herbs and a light vinaigrette, it is a great light spicy pasta salad.

Ingredients

  • 1 pound whole wheat ditalini, penne or elbow pasta
  • 1 tablespoons olive oil
  • 2 cups diced roasted red peppers (from water-packed jar)
  • 1 bell pepper, seeded and diced
  • 1/3 cup diced pickled jalapeño peppers
  • 1/4 cup chopped fresh parsley leaves
  • 2 tablespoons red wine or apple cider vinegar
  • sea salt and ground black pepper

Preparation

Cook pasta per directions in the package. Drain and set aside.

In a large bowl, combine ditalini, olive oil, peppers, parsley, and vinegar. Season with salt and pepper, to taste.

Serve the pasta salad together with shrimp with lemon chive tartar sauce.

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original recipe from Quick Fixed Meals with Robin Miller: Shrimp with Lemon-Chive Tartar Sauce, Ditalini Salad with Mixed Peppers

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