A Great Meal for Bone Health

A Great Meal for Bone Health

“Salmon with Garlic-Dill Yogurt Sauce”

As osteoporosis month comes to a close let’s continue to be mindful about good care for our bones.  This meal is bone supportive and anti-inflammatory as it contains essential ingredients like calcium, vitamin D, magnesium, potassium and other important nutrients that our bodies need for healthy bone development and maintenance.  Foods such as yogurt, kale, broccoli and bok choy (to name a few) are calcium rich; but we also need foods such as salmon which contains vitamin D to help the calcium move through our bodies. Magnesium is another thing our bodies need in healthy bone development.  It is found in foods like pumpkin and sunflower seeds, quinoa, sweet potatoes and black beans which help neutralize acids formed in the body and that could over time cause bone loss.  Potassium is another essential component in developing healthy bones.  Potassium aids in  increasing bone formation.  It also helps in neutralizing acids that would otherwise have a negative impact on our bones.  Foods rich in potassium are romaine lettuce, sweet potatoes, plums, prunes and other foods found in this recipe.  So go ahead…be Bone Healthy and enjoy your food while you’re at it!  Let me hear from you soon and thanks for stopping by!

Garlic-Dill Yogurt Sauce

Ingredients  

1 cup low-fat plain Greek yogurt

2 tablespoons extra-virgin olive oil

2 garlic cloves, minced

2 lime wedges

1 tablespoon shallot, diced

3/4 teaspoon salt

½  teaspoon honey

½ teaspoon dried dill weed

3 to 4 tablespoons water, as needed

fresh ground pepper, as needed

Method of Preparation

In a small pan, drizzle a little oil.  Sauté shallots and garlic.  Squeeze lime wedges into pan.   Add 2 tablespoons of water and remove from heat.  In a bowl, add all the remaining ingredients and stir.  Combine the shallot mixture.  Pour mixture into a blender or a Nutribullet and process until desired consistency.  Add remaining water if needed.  Taste and adjust seasonings as needed.

 

Seared Salmon

 Ingredients                                                                                                                                      

4 – 2.5 oz. cuts of Wild Salmon

Chipotle paprika seasoning

Pinch of kosher salt

1 tablespoon garlic infused olive oil

¼ teaspoon lemon pepper, optional

Method of Preparation 

Season the salmon.  Rub the seasoned fish with oil.  Heat a heavy bottom skillet on medium-high heat.  Drizzle with a little oil.  Sear the salmon for about 3 or 4 minutes on the first side, turn it over and cook for another 2 to 3 minutes.   Proper cooking temperature for salmon is 145ºF.

Rainbow Vegetables with Prune Dressing

Ingredients                                                                                                                                       

2 cups each kale, red cabbage, bok choy, broccoli and romaine lettuce                                              

1 small sweet potato, diced                                                                                                               

2 tablespoons fresh parsley leaves                                                                                            

Pumpkin seeds, garnish                                                                                                          

Almonds sliced, garnish                                                                                                        

Sunflower seeds, garnish                                                                                                         

Cognac Prune Dressing

Kosher salt and Fresh ground pepper to taste

Method of Preparation 

1.  In a large pan drizzle a little oil.  Sauté bok choy and remove to a bowl.

2.  Sauté kale with a pinch of salt and parsley.  Add to the bowl with the bok choy.

3.  Drizzle a little oil to the pan and add the sweet potatoes to the pan.  Add a little water to steam the potatoes and allow to evaporate.  Add the potatoes to the bok choy mixture.

4.  Drizzle a little more oil to the pan and add the red cabbage.  Add a pinch of salt and pepper.

5.  Add some of the Cognac Prune Dressing to the pan and continue to sauté the cabbage for        another minute.

6.  Add the cabbage to the vegetable mix and stir.  Stir in the romaine lettuce.

7.  Garnish with sliced almonds, pumpkin seeds and/or sunflower seeds.

Prune Dressing

 Ingredients

12 prunes, pitted, chopped

2 ounces of Cognac

3 sprigs of fresh thyme

1/3 cup all natural grape juice

1/3 cup of vegetable stock

2 tablespoons water

1 shallot, finely chopped

Kosher salt, to taste

Fresh ground pepper, to taste

Avocado or Extra-virgin olive oil

Method of Preparation

  1. In a pan drizzle a little oil.
  2. Add the shallots and stir.
  3. Add the thyme and prunes, reduce heat to medium and stir.
  4. Add the broth and molasses.
  5. Season with salt and pepper to taste.
  6. Allow to cool. Place in a blender or Nutri-bullet and process.  If too thick add water a tablespoon at a time.
Make Breakfast Easy and Colorful

Make Breakfast Easy and Colorful

Uncomplicated Food!

Sometimes we unintentionally complicate things, we don’t set out to do it, but it happens.   We can’t help ourselves, it’s in our nature.  We can complicate some stuff big time!  So I need to “uncomplicate” things when and wherever possible and in the kitchen is where I can do just that.  (I save the car repairs, house fixtures and garage cleaning to my hubby!)  Lol!

When it comes to breakfast, oatmeal rules in our house, that is at least during the week, on the weekends it’s a bit more casual and colorful since I’m in charge of the most important meal of the day so easy goes it.  Of course color is on the menu, easy and tasty join in and bing there we have it!  Breakfast is born.  Here are a few simple and colorful breakfast favorites I toss together on the weekends for dining pleasure.  They are made of things I keep on hand for a quick energizing, nutritious meal to get us on our way!

              

The first and second photos are of mixed greens with a lemon-honey vinaigrette and a few carrot strips for color and texture.  The greens are baby chard, spinach, arugula and sometimes kale.  I add to the meal whole grain toast with a few slices of avocado and top it with scrambled eggs!  You can’t see it in the photo but I also add a few fresh tomato slices for color and to complete my color wheel.  I feel great when I eat this and you will too!  It sounds like a lot but you are only cooking the eggs and dropping the toast in a toaster; everything else is toss and eat.

The third photo is once again an egg made omelette style and is sandwiched between vegetables galore!  I’ve got zucchini, peppers, tomatoes, baby greens, onions, carrots you name it!  This is a great way to use up those prepared vegetables you didn’t use during the week.  I dump them all in a pan with less than a teaspoon of olive oil (yes, olive oil in the morning…less calories than butter, but use butter if you wish, it’s still a small amount) and then sautéed them for a minute or two.  Season as you wish and instant health on a plate!

The fourth photo is just as it appears, an egg white omelette with a side of blueberries, sliced heirloom tomatoes with a garnish of pan seared baby peppers and onions.  That’s it!  Delicious.

The fifth photo is an open (kinda…lol) omelette with fresh spinach (no dressing, no salt, just fresh spinach) on the side and sautéed red peppers and onions and grated parmesan cheese.  I couldn’t help myself…I love the color.  Don’t you think it looks like snow on top of summer!

And finally, our favorite….OATMEAL!  Prepare your oatmeal just as you normally do then pour on warm milk (coconut, almond, soy, your choice) then sprinkle with berries, cinnamon, nutmeg and a few nuts if you want and eat up.  Sometimes I do diced tart apples with cardamom and a little butter or melted peanut butter with bananas!  I love myself some peanut butter and bananas…yum, yum to my tum, tum.

Try any of these and let me hear from you.  Your health is important to me!

Namasté

 

Savory French Toast with Hollandaise

Savory French Toast with Hollandaise

French Toast

  • 4 large eggs
  • ½ cup whole milk
  • ½ cup heavy cream
  • ½ cup grated Parmesan
  • ½ teaspoon mustard powder
  • ½ teaspoon Tabasco
  • Pinch of turmeric
  • Pinch of crushed red pepper flakes (optional)
  • freshly ground black pepper
  • 1 roasted garlic clove, smashed
  • Pinch of salt
  • Challah Bread, sliced about 1 to 1 ¼ inch thick (let sit for an hour uncovered)
  • Infused grapeseed oil or flavored olive oil
  • Clarified butter for frying

Hollandaise

  • 3 egg yolks
  • ¼ teaspoon Dijon mustard
  • ¾ tablespoon lemon juice
  • 1-1½  teaspoon of dry white wine (optional)
  • 1 squirt tabasco sauce (or pinch of cayenne)
  • ½ cup clarified butter, very warm

Method of Preparation (French Toast)

  1. Heat oven to warm (less than 200ºF). Have a baking sheet with a rack on top waiting for the cooked toast to warm while others are cooked.
  2. Mix the eggs, cream, milk, cheese, mustard powder, tabasco, turmeric, pepper(s), garlic, and salt in a bowl. Whisk until almost smooth.  Pour into a wide and deep dish.
  3. Heat a heavy-bottomed skillet or griddle to medium-high heat.
  4. Place the bread in the egg mixture for about a minute, turn to the other side. Remove to a counter rack atop a baking sheet and repeat with the remainder of the toast.
  5. Add a little oil and/or a little butter to the hot skillet (or griddle).
  6. Lay 2 or more pieces of the toast in the pan and cook until golden brown. Turn over and cook the other side until browned.  Remove to the oven rack.  Continue until all the toast is done.

Method of Preparation (Hollandaise)\  NOTE:  It is important to keep the butter very warm.  I keep mine in a squirt bottle sitting in a hot water bath.

  1. Add the egg yolks, Dijon, lemon juice, and hot sauce into the blender and mix until smooth.  This will be very quick.
  2. Remove the top middle piece of the blender and slowly pour in the hot melted butter.  Do not over beat.
  3. The sauce will begin to form right away.
  4. Pour the sauce into a glass container and keep it in a hot water bath until ready to serve.
  5. Whisk vigorously if the sauce has broken (separated). If that does not work, then slowly heat another egg yolk with hot water and slowly whisk into the broken sauce.
  6. Garnish with sautéed vegetables, fresh chopped herbs or grated cheese.
Feta, Cranberry & Basil Crostini

Feta, Cranberry & Basil Crostini

Feta, Cranberry & Basil Crostini

This appetizer came about one evening while I was thinking of a quick way to throw together an appetizer for guest who had just phoned to say they were in town and wanted to stop by.  I  knew I had lots of grape tomatoes and cheese as I love to keep each on hand.  After all, what’s better than cheese?  Duh!  Anyway, I put together the ingredients with my hot pepper and garlic  infused olive oil and success!  My friends and family raved about this dish so I started making it for just about every occasion.  Once you see how easy it is to make and then taste it, you will too.

Ingredients

1 pound feta cheese, crumbled

1 to 1½ cup dried cranberries, chopped

1 bunch of fresh basil, chiffonade

Extra Virgin Olive Oil (I used my garlic & red pepper infused oil)

Kosher salt

Fresh ground pepper

Roasted cherry tomatoes

Crostini

Feta, Cranberry & Basil Crostini 2Method of Preparation

  1. Add feta, cranberries, basil and olive oil in a large bowl. Fold together using a rrubber spatula to combine.
  2. Season with kosher salt and fresh ground pepper.
  3. Serve on a crostini with roasted tomatoes.
  4. Note: Dried cherries can be used in place of the cranberries for a tart taste.

 

Basic Buttermilk Pancake Recipe

Basic Buttermilk Pancake Recipe

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In my house, pancakes and waffles rule!  If I’m not making them, I’m eating them.  Below is a basic buttermilk pancake recipe which you can add your favorite flavor to or use the I used.  Either way they’re fantastic.

Ingredients

1¼ cup all-purpose flour

1 teaspoon powder

½ teaspoon baking soda

¼ teaspoon salt

½ tablespoon sugar

1 cup buttermilk

1 tablespoon flavored coffee creamer (optional)

1 tablespoon oil or melted butter (I used clarified butter)

Method of Preparation

  1.  In a large bowl, whisk dry ingredients and set aside.
  2. In a separate bowl, whisk egg, buttermilk and creamer.
  3. Add oil (or butter) to egg mixture and whisk.
  4. Make a well in the center of the dry ingredients.  Pour the wet ingredients in the center and slowly whisk in the dry ingredients being sure to scrape the sides of the bowl.  The batter should be lumpy.  Notice the air bubbles that begin to form.  Set aside for at least 10 (to 15 minutes).
  5. Get your griddle or heavy bottom pan heated.  Use clarified butter or oil to spread in the bottom of the pan.
  6. Using an ice cream scoop with a level release handle or a ladle, scoop batter and release on hot griddle.  Bubbles will begin to form.  Allow bubbles to increase in number and the edges of the pancake to turn golden brown.  Flip and cook until done.
  7. Keep warm in a 200ºF oven.
  8. Serve with your favorite topping.                                                                                            (Note:  For crispy-edged pancakes, use oil, not butter to cook pancakes in.  Also, the smoke point for margarine or butter that is not clarified is lower than that of clarified butter, so keep that in mind if your pan begins to smoke quickly.  Simply switch to a vegetable oil or use clarified butter.)

 

Pumpkin Sauce Pasta!

Pumpkin Sauce Pasta!

Pumpkin Sauce Pasta with Italian Sausage

Pumpkin Sauce Pasta with Italian Sausage

 

Here is a fall dish your family will love.  Don’t let the look fool you, this is no hamburger helper!  Its creamy with real parmesan cheese, sweet and spicy Italian sausage, gemelli pasta, fresh sage and other goodies.  Serve it with my Easy Garlic Loaf!  Yum!  I can’t wait to eat it (again).

Pumpkin Sauce Pasta

Ingredients

1 lb Pasta (your favorite kind)                 ½ lb sweet Italian sausage

½ lb hot Italian sausage                          1 medium onion, chopped

2 garlic cloves, minced                            1 ½ teaspoon salt

½ teaspoon pepper                                  2 tablespoons unsalted butter

1 tablespoon flour                                    1 cup pumpkin puree

1 cup reserved flavored pasta water        ¼ cup heavy cream

¼ cup sour cream                                    1 teaspoon fresh sage, finely chopped

½ cup Parmesan cheese, divided            Fresh chives, garnish

Pumpkin seeds, garnish

Note: Crispy sage leaves or Fresh Parsley may be used as a garnish (in place of chives)

Method of Preparation

  1. Bring a large pot filled ¾ of the way up with salted water to a boil. Cook pasta until al dente. Drain reserving a cup and a half of the liquid.
  2. In the same pot or dutch oven, add sausage and cook until crisp and brown. Remove and set aside.
  3. Add the onions and garlic and sauté.
  4. When onions are translucent, add in the pumpkin puree, sage, cream and sour cream.  Stir.  Add and a little of reserved pasta water if needed.
  5. Return pasta and add sausage to the pot and stir.  Add half of the cheese and a little more of the pasta liquid if needed. Stir.
  6. Season with salt and pepper.
  7. More cheese can always be added.  Garnish with fried sage leaves, pumpkin seeds or more cheese!   Enjoy with garlic bread.
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