Earthly Eating

You may be thinking traditional as you shop for meals, but stores are rolling out some very modern services.

• Grocery Gadgets:

1. Scan an item at a recipe information kiosk at Bloom stores, and three recipes that use the product pop up on-screen.

2. For the ultimate in self-checkout, head to a Giant Food store to scan items as you cruise the aisles, with easyShop scanners.

3. Need only a few items? Shop24 machines have popped up at a Kroger in Columbus, Ohio-the vending machines accept cash and credit, and sipense everything from spices to soaps.

• Branching Out:

1. Whole foods in Dallas features a full-service spa. A Chicago location offers Wi-Fi access and free cooking workshops.

2. Pick up a pager at a Medical Marts clinic in some Meijer stores, start shopping you’ll be beeped when it’s time to see the doc. (RD 2007)

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Earthly Eating Recipe:

Quick and Easy Mashed Potatoes
Serves: 8

9 potatoes, peeled and cubed
6 oz. cream cheese
1 cup sour cream
2 tsp. onion powder
1 tsp. salt
1/4 tsp. ground black pepper
2 tbs. butter

1. Bring a pot of salted water to a boil. Drop in potatoes. Cook until tender but firm, about 15 minutes.

2. Transfer potatoes to a large bowl and mash until smooth. Mix in remaining ingredients. Cover and refrigerater for 8 hours or overnight.

3. To warm, preheat oven to 350°F. Lightly grease a medium baking dish. Spread mixture into a dish; back about 30 minutes and serve.

Happy Eating!

How about some healthy pies? Here are three “not your normal pies” that are sure to be family pleasers, even for the most picky eaters.

• PIE #1

Shepherd’s Pie:
Serves 6

1 tbs. vegtable oil
1 large onion, peeled and chopped
1 large carrot, peeled and chopped
1 pound ground lamb (or substitute half with another ground meat)
1 cup beef or chicken broth
1 tbs. tomato paste
t tsp. chopped fresh or dry rosemary
1 tbs. chopped Italian parsley
1 cup frozen peas
2 pounds russet potatoes, peeled and cut into chunks
6 tbs. unsalted butter
1/2 cup milk (any fat content)
Kosher salt to taste

1. Preheat ovent o 375°F.

2. In a large sauté pan over medium high heat, heat the oil, than add the onion, carrot, and meat. Cook until browned, 8 to 10 minutes.

3. Drain the fat and add the broth, tomato paste, and herbs. Simmer unti the juices thicken, about 10 minutes, then add the peas.

4. Pour the mixture into a 1 1/2-quart baking dish; set aside.

5. Meanwhile, bring the potatoes to a boil in salted water. Cook until tender, about 20 minutes; drain.

6. Mash the potatoes with the butter, milk, and salt.

7. Spread them over the meat mixture, then crosshatch the top with a fork.

8. Bake until golden brown, about 30 to 35 minutes.

• PIE #2

Ricotta Pizza Pie
Serves 12

For the crust:
3 cups all-purpose flour
1 tbs. kosher salt
6 tbs. olive oil
2 eggs, beaten and mixed with 6 tbs. water

For the filling:
5 eggs, beaten
1/2 cup grated pecorino
1 pound ricotta, excess liquid drained
1 cup salami, such as sopressata, sliced or cut into 1/2-inch cubes
1 cup shredded mozzerella (or mild cheddar or Gouda)
1/2 tsp. freshly ground black pepper
2 tbs. chopped Italian parsley

1. Prehat over to 400°F.

2. Place the flour, salt, and olive oil in a large bowl and work it with your hands until the oil is incorporated and the mixture resembles crumbles.

3. Add the egg mixture and toss until the dough comes together in a dry mass. (Add another tbs. or two of water, if needed). Knead until just smooth.

4. Flatten the dough into a disc. Set aside.

5. In a large bowl, combine all the filling ingredients except 1 tbs. of the eggs and 1 tbs. of the pecorino.

6. Line the bottom and sides of a 9-inch diameter pie dish with 2/3 of the dough (rolled out 1/8-inch thick), allowing for a 1-inch overhang.

7. Scrape the filling into the dish and top with the remaining 1/3 of the dough (rolled out to the same thickness). Press the edges together to seal, and cut slits in the top of the crust.

8. Brush with the reserved egg and sprinkle with the reserved cheese.

9. Bake for 10 minutes, then reduce heat to 350°F and bake until the top has puffed out, about 1 hour more.

10. Let cool for 15 minutes before removing from the baking dish. Serve warm or at room temperature.

• PIE #3

Cupcake-Tin Pork Pies:
Serves 12

3/4 pound ground pork
1 medium onion, peeled and grated
1 tsp. kosher salt
1/2 tsp. freshly ground black pepper
1 tbs. chopped fresh sage
1/2 cup bread crumbs
1 9-inch discs prerolled, refrigerated pie dough (Such as Pillsbury)
2 eggs, beaten

1. Preheat oven to 375°F.

2. Grease two 6-cup muffin tins with butter.

3. In a large bowl, combine all the ingredients but the dough and 1 tbs. of the eggs; refrigerate.

4. Unroll the dough and cut out twelve 4-inch circles with a biscuit cutter or the rim of a drinking glass.

5. Reroll the scraps, then cut out 12 more 2-inch circles.

6. Line the bottoms and sides of the tins with the 4-inch rounds.

7. Divide the filling evenly among the cups. Press the 2-inch round on top, pinching the edges together to seal.

8. Poke a hole in the center of each pie.

9. Brush with the reserved egg and bake until the tops are browned and puffed slightly. 30 to 35 minutes.

10. Let cool for 15 minutes before removing the pies. And serve warm.

**Country Music Herald, written by Heather Scoville states that there is a seasonal entry into the top ten this week with Toby Keith’s “A Classic Christmas”. And with Christmas neary it will be a great addition to your music while trimming the tree or opening those gifts on Christmas morning. Read all about it by clicking here and see the rest of the top ten for the week.**
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Earthly Eating Recipe-Count Down To Christmas Recipe Of Sweets

Banana Smoothie
Serves: 2

2 medium bananas, peeled and sliced
1 container (8 oz.) nonfat plaing yogurt
1 1/2 cup skim milk
1 tsp. toasted wheat germ
Dash of cinnamon or nutmeg

In a blender, combine banans, yogurt, milk, and wheat germ. Blend until smooth. Pour misture into chilled glasses. Sprinkle with cinnamon or nutmeg. Serve immediately.

Happy Eating!

The store shelves are overflowing with little bottles, some with cool names even. But, most people are completely clueless when it comes to spices and using them to cook with. Here’s the low-down on certain spices and once you learn what they are used for and in what dishes it will set you on a flavorful path. There are the five basics and the five options. With the five basics everyone should have them in their cabinet and if you don’t, go get them NOW.

Then there are the five options. These spices are a given in some recipes and a “if desired” in other recipes. If you cook with some of the options quite frequently, you may want to bump them up to the five basics category.

THE BASICS: These five spices should have a pernament place in yor kitchen. They should be stored in airitght containers and away from heat and the light. And just like everyday food, spices do have a shelf-life.

• Black Pepper: Forget the flavorless pepper dust sold in the aluminum or steel cans, Switching to feshly ground black pepercorns is a great way to get a full-flavor addition to any recipe. Look for uncracked kernels with uniform color. Bite into one and inhale it. If it’s fresh, you will feel the heat right away. To avoid overpowering a dish with pepper, grind peppercorns as needed into a seperate dish or piece of parchment paper. From there, add it to a recipe, and adjust to taste.

• Cinnamon: Best known for its use in boaked goods, cinnamon also offers surprising depth of flavor and versatility in entrées and vegetable dishes. Look for brands that identify the country of origin. Buy from stores that have a high turnover of spices. Ground cinnamon can lose its flavor in 6 -10 months. Be sure and take a sniff to make sure the flavorful oils are still noticeably strong. If you can’t semll it upon opening the container, the taste won’t be so great either.

• Cumin: A signature flavor in Mexican and Indian cuisines, cumin has a bright, grassy taste, that’s instantly recognizable. It’s one of the main seasoinging in chili. Cumin is potent enought to hold up to roasting and long simmerings, but try adding a pionch at the every end of cooking to get the full flavoring of the spice.

• Herb Blend: Wheather you choose Italian seasoning, or your own miux of dried basil, oregano, and thyme, a basic herb blend can liven up everything from a salad dressing to a savory stew. Intensely aromatic leaves, rub them between your fingers and take a smell. Mix 1 part herb bvelnd with 3 parts coarse sea salt for an all-purpose table seasoning.

• Paprika: Underused spice that can serve as a thickener and flavor enhances for simple dishes. Vibrant reddish-orange powder that smells slightly fruity . If possible, taste a bit on your fingertip, it should be semi-sweet in taste. Steer clear of the various versions that are hot in flavor or spicy in flavor. They are blended with other spices that tend to be VERY hot.

THE OPTIONS: These categories have the classic taste flavors that will round out an spice rack and give you enough variety to season a full load of food and cooking dishes. The options in each category are interchangeable in most recipes, though their flavors are entirely different.

• Chili or Curry Powder: One has Tex-Mex and the other is inspired by the dishes of India, but both are all-purpose belnds that can be used in everything from dips to bean dishes. Salt free beans whose first ingredient isn’t paprika ( in the case of chili powder) or turneric (for curry powder) is what you want to keep your eye out for. Experiment with different brand until you find the belnd that suits your taste buds better and that works best in what you are preparing.

• Fennel or Caraway: These two similer-looking seeds have uniquw, and distinc flavors. Fennel tastes like licorice in a way, and caraway is a woody and plesantly bitter taste. Look for whole seeds that are uniform in color. Crack seeds or grind them completly in a grinder to release flavor. To crack them, simply place desired amount in a reseable plastic bag and crush with the bottom of a skillet or the flat end of a meat cleaver. You may also toast them after cracking to help release even more flavor.

• Dill Weed or Rosemary: Fragrant and hearty, both retain their original flavor when dried and can stand up to stronger ingredients. Rosemary has heady pine overtones where dill is slightly sour in taste. Look for full leaves that are vibrant green in color. Rub between your fingers and smell for freshness. Balance the intesity of these herbs with pungent ingredients, like vinegar in dressings and simmer slowly to capture the full robust flavor of these herbs.

• Mustard or Coriander: Mustard and coriander seeds work best in foods that cook slowly and release their flavors. Coriander has a faint lemon flavor, where mustard seeds are mildly spicy. They work great in brasied cabbage and other leafy greens, as well as spicy stews, sauces, and marinades. Toast the seeds in a dry skillet for 1 to 2 minutes to help release the full herbs flavor.

• Nutmeg, Allspice, or Cloves: Each of these spices are strong, but used properly, they can be interchanged in recipes to help boost mild flavor dishes. Look for whole, light brown nutmegs without blemishes and whole, undamaged allspice berries or clove buds. Ground nutmeg loses its flavor within hours, so buy whole and shave as needs using s grater or zester.

COOKING WITH THESE HERBS AND SPICES:

Using Black Pepper: Peppery Spinach with Nutmeg Cream

2 cups low-fat milk
2 tps. ground nutmeg
1/4 to 1/2 tsp. ground black pepper
2 10-ounce package of frozen, chopped spinach, thawed and drained
1 cup low-fat cottage cheese
2 large eggs, beaten
1/2 cup breadcrumbs

1. Preheat oven to 375°F. Coat 4 12 oz. custard dished with cooking spray.

2. Place milk, nutmeg, and pepper in a saucepan, and season with salt. Bring to a boul. Reduce heat to medium, and simmer 10 to 12 minutes, or until volume has reduced by one-third, stirring occasionally. Remove from heat, and cool 10 minutes.

3. Stir in spinach, cottage cheese, and eggs. Spoon into prepared custard dishes, and sprinkle each with 2 tbs. breadcrumbs.

4. Set custard dishes in a roasting pan and fill pan one-third full with hot water. Bake 45 minutes, or until tops are browned.

Using Cumin: Root Vegetable Chili Soup

1/2 cup fresh or frozen corn, thawed
2 tbs. canola oil
1 small onion, chopped (1 cup)
2 cloves garlic, minced (2 tbs.)
4 tsp. mild chili powder
2 tsp. ground cumin
2 small rutabages, peeld and cut into 1/2-inch cubes (1 1/2 lbs.)
2 med. carrots, cut into 1/2-inch cubes (1/2 lb.)
1 28-oz.can diced tomatoes
1 small russet potato, finely diced (1 cup)
1 banana pepper, seeded and chopped (3/4 cup)
1 small red bell pepper, chopped (2/3 cup)
1 jalapeno pepper, seeded and finely diced, optional
1 15-ox. can kidney beans, drained and rinsed
Chopped green onions or cilantro for garnish

1. Heat large pot over medium heat. Add corn, and sauté 2 minutes, or until beginning to brown. Add oil, onion, and garlic, and sauté 3 to 5 minutes, or until onion is soft. Stir in chili powder and cumin, and cook 2 minutes , scraping bottom of pan with spatula.

2. Add rutabages, carrots, tomatoes, potato, banana pepper, bell pepper, jalapeno, if using, and 3 cups of water.

3. Bring pot to a simmer, and season with salt. Cover, reduce heat to medium-low, and cook 1 hour, stiurring occasionally.

4. Add beans and cook, uncovered, 45 minuteas, or until soup thickend. Serve garnished with green onions or cilantro.

Using Paprika: Paprika Cauliflower Pita Pockets

1 head cauliflower (2 lb.), cut into bite-size florets
3 tbs. olive oil
2 tbs. sweet paprika
1/2 tsp. ground balck pepper
1/2 tsp. fine sea salt
1 small red onion, diced (1 cup)
1 clove garlic, minced (1 tsp.)
1/2 cup low-sodium vegetable broth
2 tbs. lemon juice
4 pita bread rounds, halved and warmed

1. Steam cauliflower 7 to 9 minutes, or until tender

2. Heat oil, paprika, pepper, and salt in nonstick over medium-low heat, 2 minutes, stirring constanly. Add onion and garlic, and sauté 2 minutes more. Stir broth and caulkiflower, and simmer 3 minutes. Remove from heat, and stir in lemon juice. Serve with pita halves.

Using Dijon Mustard: Dilled Potato Frittata

1 lb. russet potatoes, sliced
3 tbs. cider vinegar
3 tbs. olive oil, divided
2 tbs. dried dill weed, divided
4 cloves garlic, minced (4 tsp.), divided
1 tbs. Dijon mustard
1/2 tsp. ground black pepper
1/2 tsp. fine sea salt
1 small onion, finely diced (1 cup)
1 small tomato, diced (3/4 cup)
2 large eggs, beaten
3/4 cup plain fat-free yogurt
2 tbs. grated Parmesan cheese, optional

1. Soak poatoes in cold water wo minutes to remove excess starch. Drain and pat dry. Whisk together vinegar, 2 tbs. olive oil, 1 tbs. dill, 3 tsp. garlic, mustard, pepper, and salt in a large bowl.

2. Cook poatoies in a large pot of boiling water for 5 minutes, or until tender. Drain, and toss with dill mixture.

3. Preheat oven to broil. Heat remaining oil in an oven proof skillet over medium high heat. Sauté onion and tomato for 5 minutes, or unti soft. Transfer to bowl and fold in eggs.

4. Spread potato mixture in the same skillet, and reduce heat to medium. Cover, and cook for 6 minutes, or until crust begins to form on underside. Pour egg mixture over potatoes. Cook 4 minutes, or until eggs are set.

5. Combine yogurt, remaining dill, and garlic in a bowl. Top frittata with cheese, if desirec, and place under broiler for 2 minutes. Slice into wedges, and serve with yogurt mixture.
(Source: Some information pulled from Vegan News 2007)

**Elisa, over at Watching Doctor Who is back from vacation and she gives you not one, not two, but three videos on Doctor Who. And I have to agree with her, John Barrowman is a very handsome man. Makes me want to become an avid follower of his.**
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Earthly Eating Recipe: (Today Begins Week Of Sweets)

Chocolate-Glazed Maple Spice Cake

Cake:
3 cups all-purpose flour
1 tbs. baking powder
2 tsp. pumpkin pie spice
3/4 tsp salt
1 cup solid vegetable shortening
1 cup packed dark-brown sugar
3/4 cup maple syrup
3 eggs
1 tsp. maple flavor
3/4 cup milk

Filling:
8 ounces cream cheese, softened
1/4 cup (1/2 stick) unsalted butter, softened
1/4 tsp. maple flavor
3 cups confectioners’ sugar

Frosting:
1/2 cup heavy cream
1 cup semisweet chocolate chips
Whole walnuts, for garnishment

1. Heat oven to 350°F. Coat three 8×2-inch round layer-cake pans with shortening; dust with flour, discarding excess.

2. Cake: Whisk flour, baking powder, pumpkin pie spice and salt in a bowl.

3. Beat shortening in a second bowl unitl smooth and creamy. Beat in sugar and maple syrup. Add eggs, one at a time, beating after each addition. Add maple flavor; beat until smooth. On low speed, beat in half of the flour mixture, then milk, then remaining flour mixtrure. Spred batter in prepared pans, dividing evenly.

4. Bake at 350°F for 25 to 28 minutes, until golden brown. Cool in pans on rack for 10 minutes. Remove coakes directly yo rack to cool completely.

5. Filling: Beat cream cheese, butter and maple flavor in a bowl until good spreading consistency is reached. Place cake layer on serving dish. Top with 1 1/4 cups filling. Place second cake layer on top, then remaining 1 1/4 cups filling. Top with third layer.

6. Frosting: In a saucepan, heat cream just to a simmer. Pour over chocolate in a small bowl; whisk until smooth. Cool 5 minutes, until thicker but still pourable. Pour over cake, spreading to allow some to dribnle down the sides. Top with walnuts. Refrigerate 15 minutes before serving.

Happy Eating!

Thanksgiving is the day of the year when we eat so much that most of us afterward need a good long nap to feel better. Eating healthy and indluging don’t really go hand and hand on this day either. But, eating reasonably healthfully isn’t a loos cause on this day of thanks. Here’s how to keep in check and not go over-board with eating.

• FOWL: If the choice is between glazed nitrate-cured ham or traditional big bird, opt for the poultry. Although the dark meat has a higher fat content, it’s also richer in iron and zinc, two important minerals most Americans don’t get enough of. A smaller portion will take you farther nutrionally than an equal portion of white meat.

• SIDES: Most of your holiday sides are where the nutrition actions is, at least they’re done right. Winter squash, squash as butternut squash and pumpkin, is loaded with vitamin A as beta-carotene and other antioxidants to help prevent heart disease and cancer. They’re also a good source of potassium and brimming with fiber. Fiber helps prevent a number of cancers while acting as a probotic and feeding the helpful microorganisms in the digestive tract.

• YAMS/SWEET POTATOES: Like the other yellow, orange, and gold root veggies, they have the vitamin A, calcium, potassium, and fiber. But they also are one of the best sources of food energy. Boiled or steamed sweet potatoes and yams are one of the healthiest foods people can eat. The low-heat cooking helps them retain more nutrients and provide the type of carbohydrates most suited for weight management and blood-sugar control.

• THE COLOR RED: Red fruits and vegetables are some of the best sources of vitamins and antioxidants. Berries contain proanthocyanidins that can prevent the adhesion of various bacteria associated with urinary tract infections, gum disease, and stomach ulcers.

• DRIED FRUITS: Look to dried fruits such as dried plums, dried figs, raisins, and dried cherries, for more than iron, zinc and other minerals. They have plenty of calcium, too. And of course, they are loaded with fiber and potassium. You can make pies from most of them, add them to stuffing, sauces, and compotes, or eat them just they way they are with some nuts.

**Toys-R-Us makes a statement about the many recent toy recalls. Read the statement made by a Toys-R-Us spokesperson over at Reviewing Toys. While you are there Eliza Ferree has posted many reviews of other toys, so before you buy read some of her postings to see if the toy is a good buy or not.**
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Earthly Eating Recipe: Day 5 Of Low-Fat Eating

Guilt-Free, Low-Fat, Healthy Snacks For You And Your Family

• Just Vegetables: Dehydrated niblets of corn, carrots, peas, tomatoes, and bell peppers make eating veggies almost as satisfying as eating popcorn. There is nothing added, so all you get is phytochemicals, fiber, and vitamins A and C. Plus a mild, slightly sweet flavor. Find them at natural foods stores everywhere or click here for an online company distribution.

• Dried Fruits: Here is a snack that’s packed with potassium, antioxidants, and fiber. Granted, dried fruit is high in sugar, but that actually makes it a food choice when you need a little pick-me-up. You can munch a cup of dried blackberries and take in just 90 calories and a whopping 9 grams of fiber in them.

• Edamame: A traditional snack in Japan, edamame, or blanched soybeans in pids, are becoming increasingly available in the United States. The sweet, nutty-tasting beans are loaded with soy protein, which has been shown to help lower cholesterol. A half cup of chelled beans has 125 calories and 4 grams of fiber. Look for unsalted edamame in the frozen foods section.

• Sliced Raw Vegetables: Make you own mini-party platter with sweet red peppers, baby carrots, celery, and a bit of hummus. The fiber in the veggies and creamy bean dip will fill you up, withgout loading you down with calories.

• Rice Cakes: Whole grains are the prixe here. Diets rich in whole grains ,ay reduce your risk of diabetes and some cancers. Unsalted rice cakes can be cardboardly; if you’re eating them unadorned, opt for ones with a littel salt. Quaker’s Lightly Salted rice cakse are satisfying crunchy and are made with only two ingredients, whole grain brown rice and salt. Two cakes, deliver 70 calories and a scant of 30 milligrams of sodium.
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Lime and Ginger Custards
Serves: 5

1 tsp. lime zest
1/3 cup fresh like juice
1/2 cup cup sugar
4 eggs
1/2 cup 2% milk
1 tsp finely grated ginger

1. Preheat oven to 325°F.

2. Whisk together all the ingredients in a large glass bowl.

3. Place five 4-ounce custard cups in a large baking dish. Fill cups 3/4 of the way from being full with the mixture.

4. Carefully pour hot water into the baking pan until it comes halfway up the sides of the custard cups.

5. Place baking pan in the oven and bake for 30 mintues, or until just about set. The centers should be slightly liquid.

6. Remove pan from the oven and let custard cool in the water bath.

7. Chill and serve.

Happy Eating!

I did a posting on your bodies pH level a few days back. Click here to read that posting. The most through benefit you can give your body and to a healthy heart is to keep your pH level in balance. When the pH level in your body is in check the rest of your body is in check and works as a team to continue to keep you healthy. Once you know what foods tend to be acidic or alkaline, you can make smarter choices on whether you should be dining in or can splurge for a night and dine out. Here is a great guide to help you get on the right path to eating healthier.

° ACIDIC FOODS:

• Vegetables: Cucumber, eggplant, string beans, sauerkraut.

• Fruits: Pineapple, quince, kiwi, kumquat, citrus, berries, apples, apricots.

• Grains: White flour.

• Legumes: Baked beans in a sweet sauce or tomatoe sauce.

• Dairy Foods: Yogurt.

• Animal Products: Dry sausage, beef, pork.

• Sweetness: White sugar.

• Condiments: Vinegar, mayonnaise, pickles.

• Beverages: Colas, wines, juices such as citrus, apple, and tomato.

• Chinese: Sweet an sour soup, deep fried pork in sweet sauce.

• Italian: Green salad with vinigrette dressing, pasta bolognese.

• Mexican: Ceviche, carne asada with refried beans.

° ALKALINE FOODS:

• Vegtables: Mushrooms, cauliflower, corn, broccoli, peas, onions, sweet potatoes, squash, asparagus, carrots, spinach, sweet peas.

• Fruits: Melon, papaya, avocado, dates, figs, persimmons.

• Grains: Whole grains, buckwheat, hominy, millet.

• Legumes: Soybeans, lima beans.

• Dairy Foods: Most cheese, milk, butter.

• Animal Products: Seafood, eggs, duck.

• Sweetness: Maple syrup, brown rice syrup, honey.

• Condiments: Dutch processed chocolate, garlic, hot peppers.

• Beverages: Mineral water, tea, beer.

• Chinese: Egg drop soup, stir-fried vegetables with tofu.

• Italian: Prosciutto and melon, linguine with clam sauce.

• Mexican: Guacamole, chicken mole with stewed beans.

Knowing what is alkaline and what is more acidic will keep your body and health in check. If you feel you are more alkaline then eat more acidic foods, and visa-versa.

**The kids of Kid Nation are getting bored. In the latest episode they all laid down in the road out of borem. I hope this means the audience doesn’t get bored as well. Over at TV Bender, Eliza Ferree talks about how bored the kids are getting. Read the rest of the story by clicking here.**
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Earthly Eating Recipe: Day 4 of Low-Fat Eating

Low-Fat Dieting

Forget flip-flpping with diets, stick with these eight basic principles for a healthy, low-fat diet plan.

1. Replace bad fats with good fats.

2. Use meat sparingly.

3. Learn to love beans, grains and nuts.

4. Eat fish at least twice a week.

5. Load up on greens and veggies.

6. Kick the potato habit.

7. Go for the whole grains.

8. Satisfy your sweet tooth with fruits and try to stay way from refined sugars.
(Source: Health Journal 2006)
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Braised Eggplant with Chickpeas
Serves: 6

2 tbs. olive oil
1 large onion, diced ( about 1 1/2 cups)
6 medium Japanese eggplant, halved lengthwise and cut into 2-inch pieces
1 clove of garlic, minced (about 1 tsp.)
1/2 tsp. ground allspice
1/4 tsp. ground cumin
1 cup marinara sauce
1 tbs. red wine vinegar
1 15-oz. can chickpease, rinsed and drained
2 large mint springs, plus 2 tbs. chopped mint additionally

1. Preheat oven to 325°F. Heat oil in a Dutch oven over medium-heat. Add onion, and sauté 7 minutes, or until soft. Stir in eggplant, and cook 5 minutes or until beginning to brown. Add garlic, allspice, and cumin, and cook 1 minute more.

2. Stir in marinara sauce, vinegar, and 2/3 cup water, and bring to a simmer. Reduce heat to medium, and simmer 5 minutes. Removed from heat, and stiry in chickpeas. Season with salt and pepper. Lay mint springs on top of eggplant mixture, cover, and transfer pot to the oven. Cook 45 to 50 minutes, or until eggplant is tender. Remove mint sprigs, and stir in chpped mint. Serve hot or at room temperature.

Happy Eating!

Proteins are strings of amino acids linked together by peptide bonds. A protein is considered “complete” if it contains all eight essential amino acids, thus allowing for tissue growth and repair. Examples of complete proteins include milk, eggs, and meat. Proteins that lack one of more of the essential amino acids are called “incomplete”. They must be combines with complementary foods. Examples of incomplete proteins include leafy green vegetables, beans and nuts.

If you are physically active, aim for a protein intake of approximately 0.5 to 0.8 grams per pound of body weight perday. While there has been considerable debate over whether higher amounts might be even more beneficial, unless you have an underlying kidney disorder, eating a couple hundreed grams of protein per day probably won’t hurt. Protein bars are an acceptable protein and energy supplement for people. A high protein, low-carb diet may even keep you leaner than a traditional high-crab, low-fat diet. Adjust your daily intake to whatever seems to work best for you.

While it’s best if most of the protein intake comes from balanced meals, there is no denying that high-quality bars and powders have their advantages. The first is convenience. Grabbing a bar on your way out the door to work or classes or mixing up a soy or whey protein shake takes seconds is quick and easy. The second advantage is that the saturated fat and cholesterol normally found in high-quality protein sources can be replaced with healthier alternatives. Finally, some bars and powders have additonal ingredients not normally found in a the common protein or have lower levels of the addition. Some contain chromium, glutamine, or creatine monhydrate. Protein and amino acids represent an exciting intersection of nutrition and overall wellness. Not all proteins are the same though and you may feel that protein bats and powders provide benefits that whole foods do not. (Source: Some information pulled from TFL 2007)

** Kara Williams talks about TravelZoo’s Top 20 Hotel Stays over at Colorado Review. Read the whole story here.**
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Earthly Eating Recipe:

Sweet Potato Casserole:
Serves: 8-12

4 lbs. sweet potatoes, peeled and cut into quarters
1 cup packages brwon sugar
1/2 cup butter, cut up
1/4 cup milk
4 eggs, lightly beaten
3 to 4 tbsp. lemon juice
Stir-ins and/or Toppers such as:

Stir-ins:
•Peanut butter (for creaminess add 1/2 cup)
•Orange peel (for tart flavor, add 2 tbs.)
•Red Curry Paste (add Indian spice and heat with 2 to 4 tsp.)
•Pumkin or Apple Pie Spice (for harvest flavor, add 4 tsp. spice plus 1 tsp. ground black pepper)

Toppers:
• Peanuts and Coconut (impart far-Eastern flair with shredded cocnut and chopped peanuts.
• Bacon and rosemary (add a smoky depth with crumbled cooked bacon tossed with snipped fresh rosemary.)
•Onion and garlic ( for earht flavor, top with sauteed thinly sliced onion and garlic.)
•Almonds ( give a salty crunch with chopped smoked almonds.)

1. In a Dutch oven cook potatoes, covered, in enough boiling salted water to cover for 25 to 30 minutes or until tender, drain and return to pan.

2. Preheat oven to 350 degrees F. Slightly mash potatoes with a potato masher. Stir in sugar, butter, milk, eggs, lemon juice, and, if desired, one of the stir-ins; stir until well combined. Transfer sweet potato mixture to a greased 3-quart rectangular baking dish. If desired, top with one of the toppings.

3. Bake, uncovered, for 30 to 35 minutes or until heated through.

Happy Eating!