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Have the winter blues set in yet? Not a familiar term? If not, you likely live in the south😉. The winter blues could be defined as when cold weather arrives, the sun shines less, you are freezing your derrière off, and on top of it, you feel like you have less energy. Yup, winter has arrived. If your symptoms feel more extreme, you might be suffering from SAD or Seasonal affective disorder. SAD is a type of depression that’s related to changes in seasons — SAD usually begins in the fall months and continues into the winter months. It can sap your energy, making you feel moody, and with no desire to remove your body from a warm blanket and the couch. If this is relatable, I highly recommend discussing it with your physician. Whether it is a case of the winter blues, or the more extreme SAD, do not just brush off that yearly feeling of a seasonal funk. You do NOT have to tough out on your own. Seek the help you need. And hell yes, the ongoing challenges of Covid could surely be adding to your lack of sunshine bliss. One way to tackle the chilly times is to warm up with some hot and tasty foods and beverages. You can feel your best during the winter months, but it likely will take some effort. Preparing and consuming hot meals and drinks during the colder months helps to warm you from the inside out. Here are some tips to get started:
INGREDIENTS 2 cups egg whites or egg substitute 4 cloves garlic, minced 1 cup onion, chopped (tip: caramelize a whole bunch for another dish) 1 bell pepper, chopped 1 cup cooked crumbled chicken or veggie sausage 1/2 cup cherry tomatoes, diced (or 1/4 cup sundried tomatoes) 1–2 cups fresh spinach, washed, chopped (or 1/2 cup frozen, defrosted) 2 cups egg whites or egg substitute pinch of chili flakes, kosher salt, and freshly ground black pepper Nonstick olive oil cooking spray or olive oil spritz PREPARATION Preheat oven to 350°F. Generously spray muffin tin with nonstick cooking spray. Place a non-stick sauté pan over medium-high heat and spritz with olive oil. Add the garlic, bell pepper, onion, and sauté for 2 to 3 minutes. Stir in the sausage crumbles, tomatoes, and spinach and cook for an additional 2 minutes. Place 1–2 tablespoons into each muffin cup. *Option-top with 1 tablespoon of your favorite cheese here (ie. brie, mozzarella, feta). Next, whisk the egg whites (or egg substitutes) into a medium-sized bowl. Stir in the chili flakes, kosher salt, and black pepper. Pour about 1/3 cup into each muffin cup tin, topping off the veggie mixture. Bake for 25 to 28 minutes, or until the egg has puffed and comes clean with a toothpick. Cool in muffin tin for a few minutes. Run a knife around the edges to remove the egg muffins. Enjoy while hot for breakfast, a snack, as part of your sandwich for lunch. Add a little salsa or hot sauce for a kick, and/or a tablespoon of nonfat Greek yogurt for a creamy topping. Makes 6 servings; 2 muffins per serving. Store in an airtight container in the refrigerator to eat within 5 days, or in the freezer for up to a month. To reheat from the fridge, microwave for 30 seconds or until warm throughout. To reheat from frozen, microwave for 45 seconds or until warm throughout.
INGREDIENTS 1 1/2 cups Old Fashioned Rolled Oats 2 cups almond milk (or desired milk: cow, cashew, or coconut milk) 1/2 teaspoon vanilla extract 3 Tablespoons chia seeds Optional toppings (ANY combination):
PREPARATION In a medium bowl, combine oats, milk, vanilla and chia seeds. Pour oat mixture into 6 small storage containers and cover with a lid. Place in fridge overnight. Remove lid and heat each serving for 1–1 1/2 minutes in the microwave, stirring halfway and adding more time as needed. Top with your favorite combinations, stir and enjoy! Makes 6 servings. *Just want one serving? Go with 1/6 of all listed ingredients!
INGREDIENTS ½ medium onion, chopped 4 cloves garlic, minced 1 pound lean ground turkey (or other lean meat or meat substitute of choice) ½ teaspoon kosher salt ½ teaspoon red pepper flakes (more if you really like to spice things up!) 1 Tablespoon basil ½ Tablespoon oregano 28 ounce can diced tomatoes, no salt added 1 Tablespoon balsamic vinegar 12 ounces whole grain pasta Nonstick cooking spray Optional toppings: fresh Parmesan cheese, fresh basil leaves, fresh parsley PREPARATION Place a large sauté pan over medium heat. Spray with nonstick cooking spray. Add onions and garlic and sauté for 5–6 minutes, until onions start to brown. Add turkey and sauté for about 4–5 minutes, until the turkey begins to brown, stirring frequently to break turkey meat apart. Lower heat to medium-low. Add salt, red pepper flakes, basil, oregano, and tomatoes (with liquid). Stir well and heat another 5–6 minutes, until warm. Reduce heat to low and stir in balsamic vinegar. Prepare pasta according to package directions (make sure to just use 12 ounces for this dish). Place pasta in a large serving bowl, mix in 3/4 of turkey sauce. Top with remaining turkey sauce and optional toppings. Makes 4–5 servings.
INGREDIENTS 1-ounce tequila 1/2 ounce elderflower liqueur 4 ounces hot chocolate PREPARATION Heat the hot chocolate until warm. Add the tequila and elderflower liqueur. Stir well. Pour into a mug and garnish with marshmallows Every 30 minute recipe is a lie. ~Stephen Colbert — @StephenAtHome ~ The comments on this tweet are hilarious 😂 — highly recommend checking it out!
REFERENCES: https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/symptoms-causes/syc-20364651 https://foodandnutrition.org/blogs/student-scoop/5-ways-to-feel-your-best-during-seasonal-change/
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My first couple of blogs had the same title, as I wanted to push the theme of my blog (and I had no idea what I was doing, but that is beside the point☺️). Eat. Drink. Be Healthy. Be Happy. Maybe another drink. Yup, 20 months later, that is still the theme. Especially with the Winter holidays blowing our way. Food becomes a major focus on the holidays, taking the challenge of eating and drinking healthfully, and being happy, to a whole other level. Let’s start with the happy😃. If you are not there already, it is time to inject more gratitude in your day to day life. Be grateful for all you are surrounded by — your family, friends, the beauty of nature, and all that brings you joy. Let go of the little things. Exude appreciation, connect with your sincerity, pay it forward. Have a fuckin’ good time❗️Remember last year when most of us were not with our extended families and friends?! Focus on the togetherness. Focus on others in need. And focus on the fun. Food is surely part of the fun, just not all of it. How do you manage these indulgent times? Mindfulness. Or, not being mindless. Being more present when you are eating, how much you are eating, and if you are enjoying what you are eating. One way to stay mindful of your food and beverage choices is to accept that you will desire or crave heavier foods than usual, and likely more food (and drink) than usual. Understand that cravings are an inevitable part of being human, and will come and go throughout the holiday season. They are to be expected. Observing cravings, even welcoming them (rather than judging them) takes away much of their power. Push your pause button. Try distracting yourself for bit and see if the desire fades away. Still there? Sit with the temporary discomfort of your craving or desire for more. Keep focusing on something else. Switch rooms, conversations, or positions. If you are alone, meditate or head outside for a walk. Just as all of your core exercises build up muscle and strength, your ability to distract/delay/deflect improves with practice. Not allowing your craving or desire for more to dictate your immediate behavior is a skill that easier with time, bringing a liberating sense of self-control. Enjoy and savor every bite, every sip, every hug, every kiss, every smile. Savor those around you, and savor you, as you are always worth it. These recipes are a delightful combination of possible holiday meal additions, as well as balanced suggestions for all the times in between. And of course there is a cocktail. Cheers🥂.
INGREDIENTS 3 overripe bananas 1 cup puréed pumpkin 1 egg 1 1/2 cups whole wheat flour 4 ounces unsweetened applesauce 1 teaspoon baking soda 1 teaspoon salt 1/3 cup chocolate chips, mini-morsels Nonstick cooking spray PREPARATION Preheat oven to 325 degrees. Spray a loaf pan with nonstick cooking spray and set aside. Peel bananas and place in a medium mixing bowl. Mash well with a fork. Add pumpkin through salt and mix together until a smooth consistency. Stir in chocolate chips. Pour into prepared pan. Bake for 50–60 minutes. Bread should be just lightly browned along the edges when done, but go with the toothpick check. Cool in pan for 10 minutes. Remove and slice into 12 pieces.
INGREDIENTS 1 large bunch kale, washed, remove stems Nonstick cooking spray 1 teaspoon truffle oil 1/4–1/2 teaspoon crushed red pepper ¼ cup freshly grated Parmesan cheese salt and pepper to taste Balsamic glaze, drizzle PREPARATION Place a medium sauté pan over medium-high heat. Spray with nonstick cooking spray. Add kale and saute for about 8 minutes, or until slightly frizzled. Add truffle oil, red pepper, Parmesan cheese, salt, and pepper to taste. Stir and continue to cook for 1 more minute. Place in a serving bowl. Drizzle with balsamic glaze and red pepper flakes. Makes 4 side dish servings.
INGREDIENTS 4 6-ounce salmon fillets 3 Tablespoons apple cider vinegar 3 cloves or 3 Tablespoons garlic, minced, divided 1 cup nonfat Greek yogurt, plain 3–4 Tablespoons freshly squeezed lemon juice (about 1 lemon) salt and freshly ground pepper Nonstick cooking spray PREPARATION Preheat oven to 350 degrees. Use 1 clove or 1 tablespoon of garlic to rub all over each fillet. Sprinkle with salt and pepper. Spray baking sheet with nonstick spray. Place salmon on top and bake in the oven for 20–25 minutes, or until well-done. Remove and keep warm. While fish is cooking, place cider vinegar, the other two garlic cloves (or 2 tablespoons), Greek yogurt, lemon juice, a few twist of salt and pepper, in the blender. Whirl for about one minute. Taste and adjust seasonings. Garnish with your fresh herb of choice. Serve on top of fish, as well as a side dip for some veggies. What veggies? Slice 3 medium zucchinis into thin circles. Place in a medium mixing bowl. Add 2 tablespoons olive oil, 3 tablespoons balsamic vinegar, red pepper flakes, and a few grinds of salt. Mix well, making sure all slices are marinated. Preheat the air-fryer to 400 degrees for 5 minutes. Cooking in batches, add a single layer of zucchini. Air fry for about 15 minutes per batch, flipping halfway. Serve with horseradish sauce (and the salmon or protein of choice). Leftover sauce can stay in the refrigerator for 3–4 days.
INGREDIENTS 1 1/2 cups cranberry juice, no sugar added 1/2 cup pomegranate juice, no sugar added 1 cup sparkling water 9 ounces of vodka (1.5 ounces per serving or 1 shot glass), divided ice cubes 1 cup frozen cranberries 6 sprigs fresh rosemary PREPARATION Pour cranberry juice, pomegranate juice, and sparkling water into a small pitcher. Stir well. Fill shaker about halfway with ice. Add 1/2 cup of mixture in a pitcher, plus 1.5 ounces vodka. Shake well. Pour into a martini glass or cocktail glass. Garnish with about a tablespoon of frozen cranberries and a rosemary sprig. Sip the sweet and savory. Makes 6 servings. Prefer a mocktail? Skip the vodka and spritz with more sparkling water. Just as fancy. .It always seems impossible until it’s done. ~ Nelson Mandela
For comments, thoughts, requests or anything else you feel the need to share, please do: amy@rebelliousrd.com REFERENCES: Warren JM, Smith N, Ashwell M. A structured literature review on the role of mindfulness, mindful eating and intuitive eating in changing eating behaviours: effectiveness and associated potential mechanisms. Nutr Res Rev. 2017 Dec;30(2):272–283. doi: 10.1017/S0954422417000154. Epub 2017 Jul 18. PMID: 28718396. Nelson JB. Mindful Eating: The Art of Presence While You Eat. Diabetes Spectr. 2017;30(3):171–174. doi:10.2337/ds17–0015 https://www.health.harvard.edu/staying-healthy/mindful-eating 51 Whoever coined the phrase, “Aging Gracefully” certainly wasn’t a 50-something-year-old-perimenopausal woman. There is nothing graceful about night sweats, hot flashes, insomnia, cravings and mood swings. We could write an entire series on this stage of life in The Rebellious RD. We, as I am honored to have my lifelong friend, Lori Klein, LCSW-C, co-author this important series with me. Our shared interests in clean eating, healthy living and enjoying all things in moderation have put us on this journey together. The journey is different for everyone, but the commonality of “the change” is a shared experience and we need to talk about it. While we are lucky to be alive…and aging, it sometimes feels like we need to be in a constant state of vigilance. We need to be aware of our changing bodies and then shift our mindset in relation to our physical, emotional and mental wellness. Since we live in an anti-aging and nutritionally sensationalized world, this internal strife can lead to disordered eating and other health consequences. It is crucial to move away from a diet mentality to a more individualized approach and to focus on meeting the nutritional needs of the body and mind. The distress associated when weight and body changes occur at the same time that a woman’s identity and life go through major changes is akin to a natural disaster. Along with the discomfort of sweating when sitting still and out-of-the-blue-irritability, this stage of life can also cause a change in body fat distribution leading to more fat in the abdomen or weight gain (an average of a 5 pounds), a decrease in estrogen and sarcopenia (loss of lean muscle mass). Having fun yet🙃? In addition to working, managing a covid-free house, dealing with the pandemic, worrying about loved ones (especially older people in our lives), now is the time to focus on YOUR overall health and wellness. While 2020 has left us feeling like we don’t have a lot of control over what happens around us, we do have some control over how we lead our lives in our own homes — what shows to binge, what to cook or pick-up from our favorite local restaurants, and who we spend time with (outside and socially distanced, of course). This is a great time to focus on YOU. If you can create healthy and mindful habits now, you will really benefit when life starts to feel more open, normal and free. There are plenty of dietary needs that become much more important as we age. Good nutrition and regular exercise are important for heart health and mind, but they are also essential for keeping your bones healthy. Most women think about how much calcium we need when we are pregnant or nursing, but it sometimes gets forgotten afterward. Genetics play a big role here, but if you do not consume or absorb enough calcium and vitamin D throughout your life, you put yourself at risk for developing osteoporosis. Osteoporosis or “porous bone” is a bone disease that occurs when the body loses too much bone, makes too little bone, or both. Your bones become less dense and weak, as the healthy spaces in your bones grow much larger. As a result, bones may break from a fall or, in serious cases, from just sneezing or minor bumps. If you have experienced a stress fracture(s) and/or broken bone(s), a bone density test should be at the top of your list. Reach out to your physician to schedule, asap. So how much Calcium should you aim for each day? WOMEN: 50 years old and younger = 1000 mg/day 51 years old and older = 1200 mg/day MEN: 70 years old and younger = 1000 mg/day 71 years old and older = 1200 mg/day Vitamin D is calcium’s BFF, as it is key to calcium absorption. Both WOMEN & MEN: 50 years old and younger = 400–800 IU daily 51 years old and older = 800–1000 IU daily Keep in mind, the safe upper limit of vitamin D is 4,000 IU per day for most adults, so do not overdo it. More is not always better! So how are you going to get all of this calcium and vitamin D goodness? Through delicious and nutritious foods, of course. There are plenty of supplements out there, but the absorption through food and nature are best. Calcium sources: *Fortified soy milk and other plant milks *Low-fat dairy products (milks, yogurts) *Some dark green leafy vegetables (e.g. broccoli, kale, okra, collard greens, bok choy) *Tofu (made with calcium sulfate) *Figs *Blackstrap molasses *Fortified breads/flours *Fortified orange juice *Sardines or canned salmon with bones Vitamin D sources: *Vitamin D-fortified cow’s milk *Fortified soy milk or other plant milks *Skin exposure to sunlight (Allow 10 to 15 minutes or so of unprotected sun exposure to your arms, legs, abdomen and back. Between 10 am — 3 pm is best, but be sure to follow up with sun protection.) We kept the recipes to two, pushing the importance of the sources listed above, and how to simply include them in every dishes.  LORI’S BONE BOOSTING SMOOTHIE Getting 1200 mg a day of calcium is a challenge as I don’t eat dairy (from cow) and I refuse to try sardines or canned salmon with bones😝. I use oat milk — I found that Planet Oat’s oat milk has the most calcium per cup at 350 mg! It may have other additives that aren’t great, but here the good (of the calcium) outweighs the other potentially less helpful ingredients for me. I always use unsweetened as I get plenty of sweetness from the other ingredients. As an added bonus, this sweetener (molasses) also contains magnesium, potassium and iron! Sometimes, I add cacao nibs and/or chia seeds for texture or taste. INGREDIENTS 1 cup frozen fruit (mango, strawberries, banana) ~35 mg calcium 1 cup frozen spinach or 2 cups fresh spinach ~80 mg calcium 1 teaspoon blackstrap molasses ~14 mg calcium 2 cups Planet Oat oat milk ~700 mg calcium 1 Tablespoon nut butter (Almond: ~45 mg calcium) 1/2 small avocado, optional PREPARATION Throw it all in blender and give it a whirl. Approximately 874 mg of calcium. TIP: If you eat dairy, adding Greek yogurt to this smoothie will make it even more impactful for your beautiful bones!  AMY’S KALE AND CHICKS Kale is that overachieving friend who is just good at e v e r y t h i n g. You know the type :). We discussed (Going Green, 9/6/20) how kale supports your body’s natural ability to produce digestive enzymes, as well as load you up with folate, calcium, antioxidants, vitamin K and polyphenols. It is clearly one of the most nutrient-dense foods on the planet🏅. Cook it up with some chickpeas for a plant-based protein, along with additional vitamins, minerals and fiber. INGREDIENTS 1 pound kale, washed, stems removed, chopped into bite-size pieces ~608 mg calcium 2 Tablespoons olive oil 3 cloves garlic, sliced thin 1 cup chopped onion 1/4 cup tomato paste 1 teaspoon coriander 1 15-ounce can no-salt-added chickpeas, rinsed and drained ~ 157 mg calcium Freshly ground black pepper and salt, to taste PREPARATION Place cast iron skillet over medium-high heat. Add olive oil, garlic and onion. Sauté until browned, about 5–7 minutes. Stir in tomato paste, coriander and kale. As kale begins to wilt, about 4–5 minutes, stir in chickpeas. Reduce heat to low and simmer about 3–4 minutes. Remove from heat. Add black pepper and salt to taste. Place in serving dish. Makes 4 side-dish servings or 2 lunch/dinner servings. Approximately 765 mg of calcium. 🥬Quick Tips for Cooking Greens
The cost of your good habits is in the present. The cost of your bad habits is in the future. ~ James Clear
It is likely not a huge stretch to say we are all a tad politically fried right now, and it might not be over yet. So let’s focus on some fryin’ fun! Frying has historically been considered the least healthy method to cook foods. Boiling chicken, fish, potatoes in gobs of hot oil, surely provided a crispy coat. This coat not only coated your food, but your heart and stomach with the excess fat drippings as well. So, we moved on to pan frying and oven frying. Both of these methods involve using a nonstick cooking spray, or spraying olive oil from a plant spray bottle or mister bottle to coat your food and cook until crispy in the pan or oven. They both remain excellent, lean methods for cooking, giving food a crispiness without adding excess fat, yet not quite as crispy as deep frying. Thankfully 💛, along came the air fryer…and suddenly frying is a healthy cooking method, bringing a fun, crispy, speedy, tasty crunch to your foods. Air fryers help create the crispy, crunchy on the outside, moist on the inside, without the oozing fat drippings that come from deep frying. Air fryers use hot air in combination with high-speed air circulation, cooking food from the bottom up. Just a touch of oil spray and a couple of turns while frying, yummy and done. You can take almost any recipe and experiment with the air fryer. A few of the most important tips:
 CRISPY BRUSSEL SPROUTS When you order Brussel sprouts at a restaurant, they are extra crispy and delicious, likely because they have been pan fried in excess fat (from oils to bacons grease) to some extent. At home you can accomplish the same crispy, deliciousness by cooking them in the air fryer, hence using less fat. The key is to slide them out every 4–5 minutes for a good stir, to be sure they all reach desired crispiness. INGREDIENTS 1 pound fresh Brussel sprouts, washed and quartered 1 Tablespoon extra virgin olive oil from mister/plant spray bottle 2 Tablespoons extra virgin olive oil 1 Tablespoon balsamic vinegar 1 Tablespoon balsamic glaze salt and pepper to taste PREPARATION Preheat the air fryer to 400 degrees for 5 minutes. While preheating, mix prepared Brussel sprouts with olive oil, balsamic vinegar and a dash of salt and pepper. Slide out basket and spray with olive oil. Place Brussel sprouts in basket and coat with a spray of olive oil. Push into air fryer and place timer on 12 minutes. Slide tray out every 4 minutes to stir Brussel sprouts. Make sure all are browned and cooked to desired consistency (taste one!). Place onto serving dish. Sprinkle with additional salt and pepper to taste. Garnish with balsamic glaze. Makes 4 servings.  CHICKEN CHEESESTEAK EGG ROLLS I am a Philly girl, which sometimes shines through (especially if you are one of those people who makes fun of my accent ;). Chicken cheesesteak is how I roll, but surely these could be made with any lean meat, or a meat substitute of sort like seitan…and dairy-free cheese if you choose. INGREDIENTS 3 cups pre-cooked shredded chicken (or protein of choice), leftovers are ideal 1 medium onion, sliced into rings (optional additions: chopped mushrooms, peppers) 1 Tablespoon margarine 1 cup shredded sharp cheddar cheese 12 egg roll wrappers salt and pepper to taste 1/2 cup water Nonstick cooking spray PREPARATION Preheat air fryer to 400 degrees. While preheating, place medium skillet over high heat. Melt margarine and add onions. Stir frequently while onions cook until they turn a caramel color (yes, caramelized :)), about 8 minutes. Sprinkle with salt and pepper. Let cool. Place chicken in large mixing bowl. Add onions and cheese and mix well. Place an egg roll wrapper on a plate in a diamond shape, with a small bowl of water next to the plate. Spoon 1/4 cup of chicken mixture in lower third of wrapper. Fold the bottom corner up over the mixture, condensing filling with a tighter fold (but do not rip the wrapper…). Dip finger in water bowl and spread the water on all remaining edges of wrapper. Fold in the left and right corners snugly, forming an envelope. Roll up tightly to seal. Place on separate platter. Repeat steps with remaining ingredients, placing all finished rolls on platter. Spray the tops of the rolls with nonstick cooking spray. Place 4–5 in basket of pre-heated air fryer, sprayed side down. Spray the tops of the egg rolls in basket. Set air fryer for 6 minutes, turning rolls halfway, until crisp and browned. Remove, place in warmer and repeat with remaining egg rolls. Serve immediately with favorite cheesesteak condiments (i.e. ketchup).  TEMPURA BANANAS (or AVOCADO :) The typical tempura recipe calls for 3 cups of oil in a regular fryer. Hence, stick with your air fryer and enjoy the bananas as a healthy dessert choice. A fun alternative — follow the same recipe with fresh avocado slices (a most delightful option my daughter made for me for quarantine Mother’s day💝). They make a delicious salad topping or on top of a fish, chicken or veggie dish. INGREDIENTS 1 Tablespoon olive oil 1/2 cup panko bread crumbs 3 bananas, peeled and sliced into thirds 1/2 cup corn starch 2 eggs or egg substitute equivalents Nonstick cooking spray or olive oil from mister/plant spray bottle PREPARATION Preheat air fryer to 350 degrees. While preheating, place small skillet over medium heat. Add olive oil and panko bread crumbs and cook for about 3 to 4 minutes, to slightly roast the bread crumbs. Remove from heat and place in a small bowl. Place corn starch in a separate small bowl. Place eggs or egg substitute in a separate small bowl and beat with a fork. Place a dinner plate or sheet of parchment paper on nearby work space. Start with one piece of the sliced banana and dip into cornstarch bowl, then egg bowl, and ending with roasted panko crumbs, turning to coat all sides of banana. Place banana on plate or parchment paper. Repeat until all banana pieces are coated. Slide basket out of preheated air fryer and coat with spray. Place prepared bananas on tray, leaving room in between each one. Depending on the side of your air fryer, you may have to do 2–3 batches. Spray tops of bananas and push tray into air fryer. Set timer for 5 minutes. Slide out and turn bananas carefully. Spray tops and finish cooking for another 2 minutes. Remove from basket. Repeat steps for additional batches. Serve and enjoy.  Photo by AdventureOnTheSide.com on Unsplash POLITICAL PUNCH #1132020 #isitover? #cocktailtime #reboot #refresh #antioxidantsunite Mixing blue and red and vodka and hope. INGREDIENTS 1/2 small watermelon, rind removed 1/2 cup fresh blueberries plus a few extra 1 1/2 ounces vodka 2 slices fresh lime 1 cup ice PREPARATION Slice up watermelon into chunks and place in blender. Add half cup blueberries and blend into juice. Fill shaker with one cup ice. Add one cup liquid from blender mix, 1 1/2 ounces vodka and squeeze slices of lime. Shake it up. Pour into martini glass. Garnish with watermelon, strawberry and/or fresh blueberries. Sip. Enjoy. Breath. For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com
In the heat of summer, hydration definitely becomes a concern, especially with increased physical activity. Consuming the appropriate amount of fluids for your body is important before, during and after your workout. How much is right for you? Well there are two somewhat unsavory but simple ways to measure fluid intake:
What to hydrate with? When exercising less than an hour, water is best. For workouts longer than an hour, you should replace fluid loss with liquids containing electrolytes — but skip the excess sugar. Go for the sugar-free brands and continue to consume water in between. One of the most tasty and refreshing ways to stay hydrated is watermelon🍉. Watermelon is one of the most iconic fruits of summer. It is comprised of about 90% water, along with some natural sugars, making it quite useful to stay hydrated, as well as to satisfy a sweet tooth. Watermelon has an undeserved reputation for being high in sugar. It is not high in sugar, but it is packed with antioxidants, vitamins, nutrients and electrolytes, including Vitamin C, lycopene, choline, potassium, magnesium, fiber, iron and even some calcium. These large fruits are quite nutrient-dense, along with their hydrating capacity. Native to tropical Africa, watermelons are grown commercially in the U.S. in more tropical states like Texas, Florida, Georgia and California where the weather is warm, providing watermelon with its needed lengthy growing season. Watermelons have various rind colorings, from solid green, green striped, or mottled with white. They can be round or oval in shape and weigh as much as 30 pounds (perhaps a new workout class, Watermelon Pump ;). The crisp, crunchy flesh is usually a deep pink, although golden-fleshed varieties are always a fun surprise. Watermelons naturally contain small, hard, black seeds, but seedless hybrids are available (not genetically modified!). Watermelon nutrition facts: 1 cup diced watermelon: 45 calories, 0 fat, 12 grams carbs, 9 grams sugar, 1 gram fiber, 1 gram protein, 11 mg of calcium and 170 mg of potassium. The whole watermelon is actually edible, including the seeds and the rind…but I did not include those parts in these refreshing, hydrating, sweet recipes😊  Photo by California Avocado WATERMELON SALSA Summer fruits lend themselves well to delicious twists on salsa (like our Blueberry Salsa in volume 9). This one is juicy and peppery and takes full advantage of seasonal watermelon, avocado and jalapeño pepper. INGREDIENTS 2 cups seeded and diced watermelon 1/2 avocado, peeled and diced 3 Tablespoons lime juice (about the juice from one lime) 1/2 teaspoon chili paste 1/4 teaspoon salt 1 jalapeño pepper, seeded and chopped into small pieces 1/4 cup fresh cilantro, chopped (or try mint or basil) freshly ground pepper to taste PREPARATION Combine all ingredients together in a medium-size mixing bowl. Taste and adjust seasonings. Serve immediately. Any leftovers really will not keep overnight, so eat up :). Makes 8–10 (1/4 cup) servings. Suggest serving with baked tortilla chips or pita chips.  WATERMELON AND FETA SALAD I was going to call this watermelon and fed-up salad🤭. The reason being it was so popular at one point, I actually found it annoying to be present on so many menus. Until I decided to give in and try it. The juicy, sweet watermelon, and briny, salty feta cheese turned out to be a delicious combination. I would say who knew, but people surely knew😌, and for good reason. I added some kick to this surprisingly satisfying combination. INGREDIENTS 2 cups seeded and cubed watermelon 1/2 cup feta cheese, crumbled 1 Tablespoon canola oil 1 Tablespoon honey 1/2 teaspoon red pepper flakes 1/8 teaspoon cayenne pepper (more or less depending on your kick tolerance) 1 Tablespoon fresh basil, washed and chopped 1/8 teaspoon salt PREPARATION Place watermelon and feta in medium serving bowl and carefully mix together. In a small bowl whisk oil, honey, red pepper flakes, cayenne pepper and salt together. Pour on top of watermelon and feta and combine. Top with fresh basil and any additional herbs and spices of choices. Makes 4 (1/2 cup) appetizer or 2 (1 cup) side-dish servings.  WATERMELON BANANA SHAKE It is summer and sometimes all we can rightfully manage is throwing some ingredients in a blender, and calling it breakfast or snack time. The banana and yogurt add a creamy sensation to the watermelon. A tasty and hydrating way to start your day. INGREDIENTS 2 cups seeded and cubed watermelon 2 frozen bananas, cut into quarters 1 cup nonfat Greek yogurt, vanilla 1 cup apple juice 2 teaspoons honey PREPARATION Place all ingredients in the blender. Process until smooth. Pour into 4 cups and garnish with watermelon and/or banana slice. Makes 4 (1 cup) servings.  Photo by The Black Label BLOOD ORANGE PROSECCO I often discuss with clients how you can not always have alcohol + dessert. Sometimes, sure…but not all the time. I love this recipe as it blends your cocktail and dessert — two for one! Campari adds a strong bittersweet orange zing. Experiment with how bitter you want to go. INGREDIENTS 1 scoop sorbet (1/2 cup), any flavor 1/2 ounce vodka 1/4 ounce Campari 4 ounces Prosecco Garnish options: lemon, mint, and orange PREPARATION Place all ingredients in the blender. Process until smooth. Pour into glass and garnish. Makes 1 serving. Cheers.
For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com From schools ending abruptly, to workplaces no longer being a thing, the cancelation of summer camps, empty nests becoming full houses again and summer vacations turning into social distancing at the beach…it is a challenge trying to stay calm and healthy, yet sprinkle in rays of sunshine and laughter as much as possible. Cooking can easily be placed on the back burner. And by back burner, I mean not even desiring to turn on the burner or oven amongst the heat and stir crazy feeling in your own kitchen. How can we spark some culinary energy? How do we keep things cool, yet creative? You do not have to turn your oven on to prepare a tasty, satisfying meal. When working with fresh produce, a fridge, freezer, and blender, you can stimulate your taste buds by trying new foods and new methods of meal prep. You’ll activate pathways in your brain that fight boredom and promote happiness. You’re bound to discover some fun and tasty foods to bring more joy and creativity into your daily life. And hopefully, all of those around you too!  Photo by sheri silver on Unsplash Cool down with flavored ice Take your cocktail, mocktail, or pitcher of water to the next level by making flavored ice cubes. All you need is water, an ice cube tray, and some fruit and fresh herbs. Simple, satisfying, hydrating creativity. Fill your ice cube tray about 1/3 of the way with water. Then add some fresh squeezed lemon or lime juice, along with some chopped fresh herbs or fruits. Freeze overnight and get ready to experience the flavor-infusing power of your ice cube efforts in your daily water, or next fresh beverage creation. Here are some tasty combinations:
 Photo by Anna Pelzer on Unsplash Let’s NOT turn on the oven. Just don’t do it. Stay cool. Keep it simple. But tasty. Mix and match with one item from two or three, or as I suggest, all of categories. Toss them together. Munch time. Start with a base of GREENS (at least 1–2 cups per serving):
Add a lean PROTEIN (suggest 3–5 ounces per serving):
Add a WHOLE GRAIN (suggest 1/3–1 cup per serving):
Add some FRESH or FROZEN PRODUCE (unlimited; cut into bite-size pieces):
Add a DRESSING of sorts (suggest 2 tablespoons per serving):
Add some FRESH HERBS (umlimited):
Add any additional desires (suggest 1–2 tablespoons total, per serving):
Need some help with protein & veggie combos?
For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com Here we are in the midst of summer, yet with physical distancing 100% still in the mix, open house gatherings are not quite the same. Especially when there is no open house option😔. But, it is still summer and the heat is on. Going for the grill can be one of easiest and tastiest ways to cook almost anything. Barbecuing is a perfect way to blend summer sunshine, tasty meals, refreshing beverages, family and friends — just not too much of any of it. There is something wonderfully evocative about the smell of grilled food, often bringing a sensation of a more relaxing, informal meal. Grilling an array of creations from sizzling veggies, chicken, fish, seafood, meat, to all sorts of burgers can bring a simplistic approach to healthy eating — and perhaps the spark we all need right now in the kitchen. Trying to stay creative when our cooking brains are a bit fried can be challenging -- if you are completely over cooking right now, skip to ordering in tips below☎️. Let’s light it up🔥 while keeping a sense of balance in your meal planning. Aim for 50% veggies, 25% lean protein and 25% whole grains, no matter the amount of heat. I repeat this ratio quite a bit, as it is the key for enjoying all foods. How each of us creates this balance for ourselves is completely individualized, since you have to find the best food options that satisfy you, your mind and your body. These recipes are simple to prepare, quick to cook, yet an exciting assortment of flavors. This could be one night’s summer cookout menu or part of your menu for any night of the week.  SUMMER FLING Cocktail hour is first. This fresh cocktail will take the edge off of your appetite for dinner, with some tangy hydration. Any calorie-free seltzer will do. INGREDIENTS 1 shot vodka + 1/2 shot vanilla vodka 6 ounces grapefruit seltzer water 1 lime, sliced in half PREPARATION Fill shaker halfway with ice cubes. Add vodkas, seltzer and fresh juice from 1/2 of lime. Cover and shake well. Pour into cocktail glass. Add a few ice cubes and slice of fresh lime for garnish. Sip. Relax. Makes 1 serving.  CURRIED CHICKEN SKEWERS These can be served as the main dish or as an appetizer. Prepping and marinating overnight in the refrigerator will maximize the flavors, but if you just have an hour or two, that will surely work here as well. Any favorite, on-hand combination of veggies is fabulous, but don’t skip the apricot sprinkle (unless you really do not like them) for a unique zing and flavor combination. INGREDIENTS Marinade: 2 teaspoons olive oil 1 teaspoon curry powder 1 teaspoon garam masala 6 ounces plain Greek yogurt, low fat or fat free Skewers: 1 1/2 pounds chicken breasts, boneless, skinless, cut into cubes 3 ounces dried apricot halves, chopped and set aside 2 bell peppers (1 yellow, 1 orange), seeded and cut into squares 2 zucchini, washed, sliced into 1/4 inch circles 1 Vidalia onion, peeled and cut into chunks 1 cup fresh cilantro leaves (or herb of choice), chopped PREPARATION Combine the oil, spices and yogurt in a large bowl and mix well. Add chicken to bowl and mix well. Cover and chill for a few hours or overnight. When ready to cook, preheat grill to medium. Thread the chicken onto skewers, alternating with the peppers, zucchini and onions. Place skewers on grill and turn frequently for about 8–10 minutes, or until chicken is cooked through and veggies are slightly charred. Place on serving platter and sprinkle with apricots and cilantro.  NUTTY COUSCOUS This dish compliments the curried chicken skewers. It can also be served as a stand alone dish~just add some chicken or tofu or tempeh and/or nuts for some protein. You can easily have a quick lunch, or a simple yet tasty weeknight dinner. INGREDIENTS 1 14-ounce can vegetable broth, low sodium 1/4 cup water 1/2 teaspoon curry powder 1 1/2 cups whole wheat couscous 2 Tablespoons walnuts, chopped 1/2 cup sliced green onions salt and freshly ground pepper to taste PREPARATION Combine vegetable broth, water and curry powder in a medium sauce pan. Bring to a boil over high heat. Stir in couscous, cover and remove from heat. Let stand for at least 5 minutes. Stir in walnuts, onions, salt and pepper. Fluff with fork and serve. Makes 4 servings.  Photo by Zukhra Galiullina on Unsplash RASPBERRY-BLACKBERRY-LEMON PARFAIT Sometimes we are just looking for dessert. This no-cook berry dessert can be made with fresh or frozen raspberries, blackberries, blueberries, strawberries, or a combination of whatever fruit you have on hand. Mini chips go a longer way than regular size chips, so you get chocolate in every bite. INGREDIENTS 2 cups fresh or frozen raspberries and blackberries 2 (8-ounce) cartons low-fat lemon yogurt 2 Tablespoons mini chocolate chips' PREPARATION Layer berries and yogurt evenly into 4 parfait glasses, beginning and ending with berries, topped with 1/2 tablespoon of chips on each serving. Makes 4 servings. Seriously, I just want to order in tonight!Go for it! Ordering in can surely be healthy and a wonderful way to skip cooking for a night, just keep a few tips in mind ~ *In general when reading the menu: Choose: Grilled, baked, broiled and steamed. Be mindful: breaded, crispy, fried, in a cream sauce; and if you see “sautéed” ask to use little to no oil. *When ordering pizza: Add: any and all veggies, pineapple, grilled chicken. Be mindful: pepperoni, sausage, extra cheese. You can try the cauliflower crust, but often it is the same (sometimes more) calories, and still includes some flour. If looking for gluten-free, be sure to inquire.
*When ordering Italian entrees: Choose: Marsala, Cacciatore, Grilled offerings. Be mindful: Parmigiana, scampi, fried offerings. *When ordering pasta dishes: Choose: Red sauces (marinara, tomato sauce). Be mindful: Extra bread/garlic bread on the side, creamy sauces (Alfredo, rosa). *When ordering Mexican food: Soft-shell tacos with the fixings on the side. Include: lots of salsa, veggies, and greens. Be mindful: how much sour cream and guacamole; substitute low fat Greek yogurt for sour cream, if you have in stock. *When ordering sandwiches: Choose: Half sandwich with half salad or clear-broth soup; share a sandwich and salad or other veggie dish. Go with whole grain wraps or breads, or lettuce wraps, when available; grilled, roasted or barbecued chicken, turkey, ham (lean, low sodium), hummus, pulled chicken, pulled pork, tempeh. Be mindful: large submarine and kaiser rolls; fatty red meats, like roast beef, corned beef; mayo-based pre-made tuna and chicken salad; chicken cutlet; mayo or other special creamy sauce *Healthy Additions ~ to add to any order: — Clear broth soups with lots of veggies — Greens with light dressings, vinegars, herbs and spices — Grilled or roasted non-starchy veggies (broccoli, eggplant, spinach, green beans, cauliflower, etc) — Edamame — always a fun one! — Pickles — just be mindful of the high sodium content — Fresh fruit — whether an official fruit salad or platter, or just apple slices *Less Healthy Additions ~ to skip…most of the time: — French Fries — Chips — Breads on the side — Cookies, cakes, sweets *Condiments to keep on hand…add some kickin’ spice or flavor: — Buffalo sauce — Salsa — Sriracha — Lemon Juice — Balsamic Vinegar — Basil, oregano, garlic, pepper — Soy sauce (low sodium)
For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com Most of us were introduced to herbs and spices through a gift or purchase of the ultimate, spinning spice rack, containing at least 20 herbs and spices. We would measure these somewhat dusty powders and flakes with the precision of chemist, being sure the follow the recipe formula. We had no idea what these herbs actually looked or smelled like before they were dried, processed and packaged, into our perfect little jars. The flavor of fresh herbs has little in common with what comes in a jar. Jars will always have their place, but the often mild and musty flavors truly do not compare to herbs that come straight from the garden. Fresh herbs present with a curious depth of flavor, along with their colorful appearance. They taste just a little different every time, depending on when and where they were planted, harvested and consumed. The flavors of herbs are intertwined with whatever food you are preparing, adding unique color, taste and excitement. Some herbs provide sharp, almost citrus-like flavors, others are mellow and sweet, while others are pungent and highly aromatic. Good news~ all are virtually calorie-free, so be generous! On top of their unique flavorings, they can also add nutritional value to your creative dishes. Here are just a few that can easily be the start of your fresh herb garden🌿 or available at most markets. 🌱BASIL — is a culinary herb of the mint family and a native to tropical regions from central Africa to Southeast Asia, hence why it is often present in Indonesian, Thai, and Vietnamese cuisines. There are over 150 species of basil and may individual strains and hybrids. The most popular basil, is actually sweet basil, perhaps for the happiness it brings to your herb garden — as it loves the heat and grows in abundance. About 6 leaves or 2 chopped tablespoons provide 16 mg of potassium. Basil has been used in some cultures for medicinal purposes and its oils and extracts are said to have antioxidant and antibacterial properties, but you are consuming it for flavor and color more than anything else. It is hard to imagine summer without fresh basil, for its spicy, vibrant scent truly captures the season. Of course, its use in pesto is surely a favorite. CILANTRO — Cilantro is the leaf of the coriander plant. The name coriander is derived from the Latin korris, which means bedbug😝…lol. Cilantro (Coriandrum sativum L) is part of the Apiaceae family, which contains 3,700 species, including carrots, celery, and parsley. It is mostly used in Mexican and Thai dishes, as well as Indian, Middle Eastern, and Asian meals like curries and masalas. Although touted to have antioxidant properties, it is flavor that makes this herb so essential. Cilantro adds a delicious zest to food. However, I am sure you have friends or family members who absolutely dislike cilantro. For the lovers of cilantro, this reaction is not relatable. But it is not the haters fault, it is simple genetics. Many people who do not like cilantro have the OR6A2 gene. This gene influences cell receptors to pick up the scent of aldehyde chemicals. Say what?? These aldehyde chemicals are found in cilantro… and soap. This is why many (unfortunate) people truly believe that cilantro tastes like soap. For those of us without the OR6A2 gene, bring on the cilantro! PARSLEY- otherwise known as Petroselinum crispum, is also part of the family Apiaceae, native to Mediterranean region. Parsley leaves were actually used by the ancient Greeks and Romans as a flavoring and garnish for foods, very similar to how we use parsley today. It has also been shown to have anti-inflammatory properties due to its antioxidants, including flavonoids, carotenoids, and vitamin C. There are the two different types of the most common available parsley, curly versus the flat-leaf or Italian parsley. The difference in flavor is very subtle, although the flat-leaf parsley is considered to be stronger and better tasting. It must of been the curly parsley I was not a lover of (especially growing up and only eating it during the Passover seder, when you dip it in salt water😝), but as I have somewhat matured :) — I have discovered that it is a nutritional and colorful boost to many dishes. COOKING WITH FRESH HERBS: *It is best to add these fresh herbs at the end of the cooking process, to maximize their flavor. *Separate the leaves from the stems and only use the leaves, unless a recipe states otherwise. *Use a sharp knife or herb scissors when chopping fresh herbs. *When using fresh instead of dried herbs in a recipe, add 3–4 times more fresh herbs than the recipe calls for. *When cooking with more robust herbs like rosemary and thyme, the more savory herbs, add these earlier in the cooking process to maximize flavor.  Photo by Artur Rutkowski on Unsplash BASIL or CILANTRO PESTO Pestos are such an awesome way to flavor anything from fish, chicken and veggies, to gnocchi and orzo. Both basil and cilantro can add an intense flavor, so choose what you are in the mood for, but just choose one at a time. I use a low sodium broth to decrease the amount of calories and fat from too much oil. INGREDIENTS 1 bunch basil or cilantro 4 cloves garlic 1 1/2 ounces pine nuts or walnuts 2 Tablespoons olive oil 2 Tablespoons vegetable broth, low sodium 2 teaspoons fresh lemon juice 1/8 cup grated Parmesan Salt and pepper to taste PREPARATION Put the basil or cilantro in a food processor and pulse until chopped. Add the garlic and pine nuts and pulse to combine. Add about the olive oil and blend until a paste begins to form. Add the broth, lemon juice and Parmesan cheese. Taste and season as desired with salt and pepper, and even more garlic😊 . Toss with your protein or pasta of choice. Makes about 2 cups.  GRILLED CAULIFLOWER STEAKS Cauliflower is quite the versatile vegetable, as it can play the part of the rice, the steak or vegetable. In this recipe, it is the “steak,” but you could easily chop the cauliflower into florets instead and roast in the oven. INGREDIENTS 1 large head of cauliflower, trimmed and sliced into about 4–5 slabs 4 cloves garlic, minced 3 Tablespoons olive oil, divided 2 teaspoons cumin 1/2 teaspoon kosher salt zest of one lemon 1/2–1 cup fresh chopped Italian parsley (and/or cilantro) pinch of chili flakes PREPARATION Preheat grill to medium-high. If using a grill basket, place on the grill to preheat as well. Combine garlic, 1 1/2 tablespoons olive oil, cumin, salt and lemon zest in a small bowl. Rub all over cauliflower steaks. Combine 1 1/2 tablespoons of olive oil, parsley and chili flakes in a separate bowl. Place cauliflower steaks directly on grill or in grill basket. Grill for 6–7 minutes, basting with olive oil, parsley and chili flakes mixture. Flip over and repeat basting and grilling for about 5–6 minutes. Both sides should appear slightly charred on both sides. Transfer to serving platter and drizzle remaining mixture on top. Sprinkle with extra chili flakes, if desired. If roasting, roast at 450 degrees for about 20–25 minutes, basting and flipping about every 5 minutes.  CILANTRO LIME MARGARITAS Herbs and alcohol can be one of the most refreshing combinations to indulge in during the summer. Although it is not ideal that we can not order straight up at a bar right now, we can create this interesting concoction at home with less sugar yet remarkable flavor. I adopted this from Cooking Light, with a little sweet and more alcohol ;). This pungent herb really amps up the tastebuds here! INGREDIENTS 1 cup fresh cilantro, chopped, including leaves and stems 1/2 cup water 1/2 cup fresh lime juice 2 Tablespoons honey 6 ounces tequila lime slices and cilantro for garnish PREPARATION Blend cilantro, water, lime juice and honey in blender until smooth. Skim and discard the foam on the top. This is your base. To assemble the margarita, fill shaker with ice. Add 1/4 cup cilantro mixture and 1 1/2 (2, if you like it stronger :)ounces tequila per margarita. Shake for 30 seconds. Strain into glass. Garnish with lime slice and cilantro. Repeat. Makes 4 servings. Saving the herbs: There are almost always extra herbs sitting around, so storing them properly for a second or third use is key. Basil can be stored in a vase on your kitchen counter, adding color and scent to your kitchen. Cilantro and parsley will last longer in just a glass of water in your fridge. For the long haul (about 3 months) storage technique, you can chop them up and freeze with water in an ice cube tray — which definitely works well for future cocktails 🍹.
For comments, thoughts, requests, or anything else you feel the need to share, please do: amysmargulies@gmail.com Happy Cinco de Mayo! Did you know this day commemorates the Battle of Puebla and victory over Napoleon III and the French? It was actually first celebrated in California in 1863, as a gesture of solidarity with Mexico. Though it is celebrated in Mexico, apparently the U.S. makes a much bigger deal about this holiday. With all that is going on right now (and, even more so, all that is not going on right now), I did not want to miss celebrating this must-cook-Mexican-tonight holiday with all of you! I love cooking HEALTHY Mexican food — it’s just as fun and delicious, but without the guilt. Though staying home may not be your first choice for a Mexican fiesta, you can absolutely take advantage of the freshness of homemade margaritas, fresh guac and your favorite tacos. And the good news — this can be immediately followed by your siesta😴. #stayhome #essentialworkers Lightening Up On Cinco de Mayo:
 Photo by Michele Blackwell on Unsplash Fresh Lime Margarita Let’s put alcohol into perspective. Pure alcohol contains about 7 calories per gram, which makes it nearly twice as caloric as carbohydrates or protein (both contain about 4 calories per gram) and only just under the caloric value for fat (9 calories per gram). This does not mean it is not worth it. Just keep it in perspective = moderation. INGREDIENTS 1 1/2 oz tequila 1 1/2 oz Triple Sec (or Cointreau, if no triple sec on hand) 1 1/2 oz lime juice, fresh squeezed 1 Tablespoon Kosher salt, optional PREPARATION Fill cocktail shaker halfway with ice cubes. Add all ingredients. Shake it up. Slice a piece of lime that was juiced, and rub along edge of serving glass. Dip in Kosher salt, if you choose. Pour your freshly shaken drink into your glass. Cheers!  Photo by thenovicechefblog.com FRESH FISH TACO TIME If fish is not your jam, you can certainly go with shrimp, tofu or chicken, for a lean alternative. INGREDIENTS 1 pound of your favorite fish (ie. flounder, salmon, your pick!) 2 Tablespoons fresh lime juice 1 Tablespoon olive oil, divided 2 garlic cloves, crushed 3–4 cilantro leaves, chopped fine (basil if not a fan) Spice Mix: 1/2 T. cumin, 1 T. paprika, 1 T. chili powder 4 bell peppers — mix of red, green, yellow, orange, sliced into strips 2 medium onions, chopped into small pieces salt and pepper to taste nonstick cooking spray (or, place olive oil in plant-spray type bottle, so a little goes a long way, without any additional chemicals) 6–8 corn tortillas, small/taco-style PREPARATION Combine spice mix and rub all over fish. Set aside. Heat large sauté pan to medium. Add 1/2 tablespoon of olive oil and spread in pan. Add bell peppers and onions. Sprinkle with salt and pepper (even a dash of cayenne pepper for an extra kick). Cook for 8–10 minutes, or until vegetables are tender. Remove from pan and keep warm. *(see note below first) Add other 1/2 tablespoon of olive oil to pan. Add garlic and cook for a couple minutes. Add seasoned fish and cook about 3–4 minutes, lightly spray with nonstick cooking spray (or olive oil spray)then flip. After a couple minutes, break fish into smaller pieces with spatula, and finish cooking a few more minutes, or until crisp. *While cooking fish, heat corn tortillas according to package directions. Place fish on serving platter and sprinkle with lime juice and cilantro. Serve with peppers, onions and tortillas (or go naked, your choice). For an extra sweet crunch, sprinkle with toasted flaked coconut.  Photo by keviniscooking.com ALWAYS FRESH GUACAMOLE If you are not a fan of cilantro, just leave it out (but please put some chopped fresh on the side, for those that enjoy). Why cilantro? Cilantro (which are the leaves of the coriander plant) may actually have some antioxidant and detoxifying capabilities. If you love it, love it with much adoration :). There are many recipes for guacamole out there, but simplicity seems best. To make it even more simple: Mix the mashed avocados with your favorite salsa. Done. INGREDIENTS 3 avocados, peeled, pitted and mashed 1 lime, squeezed, about 2 tablespoons 1/2 teaspoon salt 2 garlic cloves, minced 1/2 cup diced red onion 3 Tablespoons chopped fresh cilantro 2 roma tomatoes, diced pinch or two of cayenne pepper PREPARATION In a medium bowl, mix together the mashed avocados, lime juice, and salt. Mix in garlic, onion, cilantro and tomatoes. Stir in cayenne pepper. Refrigerate 1 hour tops, or serve immediately. Season to meet your tastebuds. Serve with LOTS of cut fresh veggies (as mentioned above) and maybe a serving of baked tortilla chips. Amazing pineapple can make the tastiest of desserts..even if you freeze it and dip it in some dark chocolate 😋  For comments, thoughts, requests or anything else you feel the need to share, please do: amysmargulies@gmail.com |
The rebellious RdAs a longtime promoter of healthy cooking and eating, Amy's focus is on plant-based eating, with a rebellious twist - that she and no one, needs to be perfect. Archives
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