Earthly Eating

1. Walk 30 minutes a day every day, no matter what-and then call someone.

Walking a half-hour a day decreases the risk of having a heart attack by about 30 percent. Calling someone every day is crucial; that’s the real commitment. Find a person who’s supportive and will not nag but will call if you haven’t called her/him.

2. Know you blood pressure and do whatever it takes to get it down to 115/75.

You blood pressure number may be even more important than your cholesterol. And you can lower it yourself. The best way-getting a little exercise and loosing some belly fat. Why belly fat? The omentum is what hangs over the stomach. The fat that’s stores there feeds the kidney, liver and other vital organs. This fat pushes on the kidney and causes more blood pressure to drive blood through.

3. Eat an ounce of nuts a day.

Nuts raise HDL good cholesterol and decreases inflammation. But they have a heart benefit independent of those too. Nuts have healthy omega 3 fatty acids, healthy protein and some fiber. And this tip is easy to do. Nuts that are raw, fresh and unsalted have the most benefit.

4. Learn your HDL number and do what you can raise it to 50.

For women, some believe a high HDL is more important than a lower HDL. The higher the number, the better (50 is fine). Easy ways you ca increase it, exercise, have one drink a day at the most; eat healthy fats, such as olive oil and canola oil and nuts. Talk to your doctor about niacin, which raises HDL but can have side effects

5. Eat 10 tbs. of tomato sauce a week.

Tomato sauce is loaded with blood-pressure-lowering potassium.

6. Floss you teeth regularly.

Avoiding periodontal disease prevents inflammation in the arteries, which helps you head off hear disease. Most people don’t know that your oral health affects all your arterial health, and that includes blood flow to the heart and sexual organs, and maybe even wrinkles on your skin.

7. Eat no more than 20 grams of saturated fat a day and as little trans fat as possible.

Saturated fat and trans fats lead to inflammation in the arteries. A cinnamon roll may have 7 grams of saturated fat. A 4-ounce slice of roast pork tenderloin has about 4 grams. Trans fats (particularly hydrogenated oils, found in many processed and baked foods, are probably at least as bad as saturated fats, and maybe a little worse.

8. Read label and throw out all food that has sugar in the first five ingredients.

Don’t be fooled by foods that are low in fat but high in sugar. The sugar causes inflammation. And if you eat more sugar than you need, it gets morphed into omentum fat, that dangerous fat around the belly. For a while in the 1990s, many people used “low fat” salad dressings that turned out to be loaded with calorie-laden sugar. And those dressings didn’t contain any good fats like olive oil, which are beneficial. Healthy fats are better than empty sugar calories.

9. Have a glass of wine or beer today.

There may be an anti-inflammatory-effect. But it’s a consistent finding that teetotalers have a higher risk of heart disease than people who drink a little, and people who drink a lot have little heart disease but tend to die of cancer. Any type of alcohol in moderation is good for the arteries.

10. Eat 9 servings of colorful fruits and vegetables a day.

That comes with a lot of fiber, and you shouldn’t increase to that amount all at once. You will adjust and so will your body in 2 to 6 weeks. Make sure you wash fresh produce carefully and thoroughly. There are farmers’ markets all over the country now. If you try fresh locally grown veggies prepared well, you will be amazed at how goof they taste.
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Earthly Eating Recipe

Double Dark-Chocolate and Ginger Biscotti
Makes: 2 1/2 dozen

1 cup all-purpose flour (spooned and leveled)
1/3 cup unsweetened cocoa powder
1 1/2 tsp. baking powder
1/4 tsp. salt
1 large egg plus 1 large egg yolk
1/2 cup sugar
1 tsp. vanilla extract
1/4 cup canola oil
1/2 cup walnuts, coarsely chopped
3 ounces dark chocolate, coarsely chopped (1/2 cup)
1/4 cup finely chopped crystallized ginger

1. Preheat oven to 350°F. Line a large baking sheet with parchment paper.

2. In a medium bowl, whisk together flour, cocoa powder, baking powder, and salt until well combined, set aside. In a large bowl of an electric mixer, beat egg, egg yolk, and sugar until light and fluffy; beat in vanilla and oil until well combined.

3. With the mixer on low, beat in dry ingredients until combined. Fold in walnuts, chocolate, and ginger with a rubber spatula (dough will be stiff).

4. With moistened hands shape the dough into 2 logs, each about 9 inches long and 2 1/2 inches wide. Bake until set on top, about 20 minutes. Cool 10 minutes in pan. Reduce oven temperature to 325°F.

5. Transfer logs to a cutting board and, with a serrated knife, cut each log on the diagonal into 16 slices, each 1/2-inch thick. Bake until crisp, about 20 minutes, turning the biscotti over midway through. Cool 5 minutes on a baking sheet, and then transfer to a wire rack to cool completely. Store in an airtight container for up to a week.

Happy Eating!

Water Bath Wonders:
Pickles, acidic tomatoes and sweetened chutneys or fruit preserves have a pH level below 4.5 that retards bacterial growth, so they can be canned in a large water bath canner. A water bath canner is nothing more than a large pot with a metal tray or rack that holds glass jars at least a half inch off the bottom. They are not expensive to buy new, and used ones often can be found at thrift stores because not many people do water baths when canning anymore with all the convience on the shelves at the supermarkets.

Canning jars last for decades, so look for them used as well. Each time you reuse a jar, you will conserve all the materials and energy that it would be needed to create a replacement for the one you used. Jars sealed in a water bath canner need no refrigeration and most last for months, some times years. It is also very important to closely follow the recipes and instructions that come with your canning equipment to avoic food contamination.

Crop:

• Cucumber, pickled: Peak season is summer. A salt and/or vinegar bath runes cucumbers into pickles. Add sugar, fruits and other vegetables to make chutneys. May also be frozen.

• Fruit, whole or chopped: Peak season is summer to fall. Any well-washed fruit covered with sugar syrup can be canned this way. Use a pressure canner for sugar-free fruit canning. May also be frozen.

• Fruit preserves, jams and jellies: Peak season is summer to fall. Jams and jellies concentrate the harvest into small containers, plus small jelly jars require only 10 minutes of processing time. May also be frozen.

• Rhubarb: Peak season is early summer. Sweetened rhubarb pie filling is easy to can; add strawberries if you have them on hand. May also be frozen.

• Tomato: Peak season is summer. Tomatoes with added herbs can be canned in a water bath canner, but use a pressure canner when including zucchini, okra or other low-acid vegetables. May also be frozen or dried.

**With all the buzz over human cloning, there was already a puppy cloned in South Korea in 2005. Over at My Friendly Pets, Susan Mead has a full story on the human cloning, as well as the Aprill 2005 dog cloning. Read it here.**
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Earthly Eating Recipe:

Carob Shake
Serves: 2

1 ripe banana, fresh or frozen
1/4 cup blueberries, fresh or frozemn
8 small strawberries, fresh or frozen
1/2 cup water
1 cup organic soy milk
2 teaspoons carob powder
1/2 teaspoon vanilla
2 tablespoons almond butter

Combine all ingredients in a blender and puree until smooth and serve.

Happy Eating!

Underground Vegetables:

These foods will keep for two months or more under cold, moist conditions. A root cellar is ideal, or you can bury bozes or barrels underground. If you live in a cold climate but don’t want to dig anything out, you can store many of these crops in an unheated garage or outbuilding. In warm climates where the soil stays above 45 degrees in winter, a second refrigerator may be you best option. Running an extra fridge consumes energy, but not nearly as much as is needed to process, package and shit the crops you would buy otherwise.

Crop:

• Apples: Peak season is late summer. Late maturing tart apples store best. Ideal, temperature range is 30 to 40 degrees with high humidity. Seperate apples from root vegetables because they give off ethylene gas that causes veggies to spoil. They may also be dried or canned.

• Beets: Peak season summer to fall. With tops removed, unwashed beets will keep 3 months or more at 32 to 40 degrees with high humidity. They may also be canned.

• Brussels sprouts: Peak season is fall. Pull up plants, shake soil from roots, and hang upside down in a cool basement. They will keep 3 to 6 weeks at 40 degrees with high humidity. They may also be frozen.

• Cabbage: Peak season is late summer to fall. Plants dug, trimmed and replanted in large pots will keep up to 7 months at 32 to 40 degrees with high humidity. Trimmed heads will keep 3 months. May also be canned.

• Carrots, or parsnips: Peak season is late summer to fall. Topped roots with leaves snipped off just above the growing crown will keep 3 motnhs or more at 32 to 40 degrees with high humidity. Roots replanted in spring will produce seeds. May also be frozen.

• Onions: Peak season is late summer to fall. Cured pungent onion will keep 6 months or more at 32 to 40 degrees with moderate humidity. Sweet onions store 1 to 2 months.

• Pears: Peak season is fall. Wipe clean, pack in loose paper and store at 29 to 34 degrees with high humidity. Most varieties store less than 3 months. May also be frozen, canned or dried.

• Potatoes: Peak season is summer to fall. Store best at 40 to 45 degrees with high humidity. Varieties will begin sprouting in 3 to 8 months.

• Rutabagas: Peak season is fall. Will keep 2 to 4 months at 32 to 40 degrees with high humidity.

• Sunchokes: Peak season is fall, winter, spring. Will store 2 to 5 months at 32 to 40 degrees with high humidity. Can be left in the ground in Zones 6 to 8.

• Turnips: Peak season is fall. Stretch the fall season with protective cover. Topped roots store 4 motnhs or more at 32 to 40 degrees with high humidity.

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Earthly Eating Recipe:

Frosted Pumpkin/Chocolate Drop Cookies
Makes about 2 dozen cookies

2 cups butter
2 cups sugar
1-16 ounce can of pumpkin
2 eggs
4 cups flour
2 tsp. pumpkin spice
1 tsp. baking powder
1/2 tsp. baking soda
1-12 ounce bag of white chocolate chips

Preheat oven to 375°F. Beat together the butter, sugar, canned pumpkin and eggs. Mix well after adding each egg. Add in flour 1 cup at a time and mix well after each addition. Add pumpkin spice, baking powder, baking soda, and mix well. Finally add the white chocolate chips and mix in. Drop evenly on ungreased baking shett. Bake for 16 minutes or until set. Cool for one minute on a cooling cookie rack.

Frosting:

1 container of cream cheese frosting
1/4 cup packed brown sugar

Combine and drizzle over cookies while they are still warm.

Happy Eating!

Here is a guide to simple seasonal storage, such as canning, freezing, dehydrating and more.

These crops will keep for two to six months at cool room temperatures, and they require no processing, containers or refrigeration. The sweet flavor of these two crops actually immproves under good storage conditions, so you are not settling for less by storing your own. When bringing winter squash home from a farmers market, cradle them in towels to avoid accidental nicks and bruises.

Garlic benefits from cool conditions, but most varieties will keep at room temperature for several months. Do keep nuts out of the reach of rodents though, and freese them after their protective shells have been removed.

• Garlic: Peak season is midsummer. Cure at 70 to 75 degrees for 2 weeks. Optimum storage conditions are 60 to 65 degrees with moderate humidity. These may also be dried.

• Sweet Potatoes: Peak season is late summer to fall. Cure at 80 degrees for 7 to 10 days. After curing, optimum storage conditions are 55 to 60 degrees with high humidity. They may also be frozen.

• Unshelled nuts: Peak season is fall. Dry at 70 to 80 degrees for 4 to 10 days. Optimum storage conditions are 45 to 60 degrees with moderate humidity. They may also be frozen.

• Winter Squash: Peak season late summer to fall. Harvest with stub of stem attached, wipe clean. Optimum storage conditions are 45 to 55 degrees with moderate humidity. May also be frozen.

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Earthly Eating Recipe:

Peanut Blossoms
Makes 2 dozen cookies

1/2 cup shortening
1/2 cup peanut butter
1/2 cup sugar
1/2 cup brown sugar
1 egg
2 tbs. milk
1 tsp. vannila
1 3/4 cups flour
1 tsp. baking soda
1/2 tsp. salt
Chocolate kisses

Preheat oven to 350°F. Cream together the shortening, peanut butter, and sugars. Blend in the egg and incorporate well. Add milk and vanilla and mix well. Add flour one tbs. at a time. Add the baking soda and salt. Shape into 1 1/2 inch balls. Roll into sugar and place on an ungreased baking sheet. Bake for eight minutes. Top with a chocolate kiss. Bake for an aditional two minutes.

Happy Eating!

There is an easy way to eat in sync with the seasons, make a list first of the products available in your region and not the normal harvest times of each one. Here’s some tips to help you get started with the list and ways to preserve the seasonal goodies year around:

• Visit a local farmers market, and while you are there, ask about hard to find produce. They may know producers who sell them when you can’t seem to locate them in the supermarkets.

• Search online for the foods you are hunting for. Start with my favorite Local Harvest, Sustainabletable, or Eat Wild to get you started.

• If you don’t have a chest freezer go get one. You will be able to store so much more foods this way than taking up a lot of room in your refrigerator freezer.

• Get produce specific recipe books to see the many ways you can incorporate the many ways you can use produce. There are books on the market that target everything from tomatoes al the way to eggplant.

• Make out a menu for your family for the entire week. This will help you make meals quick and easy and especially help if you are on a time frame or short on time.

• Ask a local farmers market or even local farmer what he or she has in extra produce left over at the tend of the growing season. Most have so much left over on hand it spoils. They will more than likely thank you for buying it in the long run. (Source: Mother Earth News 2007)

**Need some help putting a spin on your otherwise boring plain ole’ biscuits. How about different flavors and shapes? Over at Food History, Gillian Polack has some history behind the biscuit and some ideas to help you make them pop.**
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Earthly Eating Recipe:

Strawberry Granola Parfait
Serves: 6

1 1/2 cup low-fat ricotta
1/4 cup low-fat vanilla yogurt
4-5 tsp. strawberry jam (depending on desired sweetness)
1 tsp. grated orange zest
1-1 1/4 lbs. strawberries, trimmed
1 1/2 cup granola
Fresh mint, for a garnish

1. Puree ricotta, yogurt, and jam in a food processor. Stir in orange zest.

2. Reserve 6 small strawberries for garnish; cut remaining strawberries into thick slices

3. Spoon 2 tbs. granola into each glass.

4. Top with 2 tbs. of ricotta mixture and a thick layer of strawberry slices. Repeat with a second layer of granola, ricotta, and strawberries.

5. Top with a whole strawberry, and garnish with a few mint leaves on top. Serve immediately or refrigerate until needed, up to 6 hours.

Happy Eating!

How to get more fiber into your diet easily.

Start your day off with a high-fiber cereal. Look for cerals with at least five grams of fiber per serving and top your bowl with berries, ground flaxseed and walnuts for even more fiber added. With eight grams of fiber per cup, raspberries are a sweet cereal addition no matter what time of day it is.

Here are other ways to incorporate fiber additions to any meal:

• When making meat loaf or a juicy burger for the grill, use oatmeal instead of bread crumbs to boost the total fiber count even more.

• Next time you are serving up a potato beside your steak, don’t leave the skin behind. Potato skins, throughly washed, are a way to get even more fiber. Keep in mind that sweet potatoes usually have a couple more grams than the typical white variety.

• Cup for cup, wild rice has four thimes more fiber than processed white rice does.

• Keep a bag or two of frozen vegetables on hand to add fiber to stir-frys, pasta sauces, and fajitas. Frozen fruits impart sweet creaminess to your post-workout smoothies. And also do keep in mind that produce is flash frozen on site right after being picked, which preserves most of its vitamins and minerals.

• A vegetable salad is already packed with fiber, but to add to it, mix in some fiber-rich items such as sunflower seeds, dried cranberries, avacados and mandarin oranges.

• When you are tossing up a salad, add in some dark leafy greens like kale, and spinach for the nutritional boring iceberg lettuce and you will add an extra gram of fiber and a whole bunch of disease-fighting chemicals to the mix.

• Take your time when you grocery show and read the food labels carefully to find high fiber choices. Some food manufacturers are doing their best to make it easy for use to reach our fiber requirements.

• When it comes to bread, crackers, waffles, and other grain products make sure they are 100% whole grain. Doing this will give you a couple of extra graims. If you see “enriched flour” or “wheat flour” as the first ingredient you know you have a product made with mostly white flour.

• Instead of snacking on rice cakes, granola bars, or anything of the sort, try making some homemade trail mix and taking it along. All the nuts anf fruits you add to the mix will give you more than enough fiber in a day.

• Beans and lentils are nature’s perfect foods. Loaded with vitamins and minerals, and fiber too. Even canned beans are a high-fiber food that can easily be tossed into pretty much any dish.

• Give your scrambled eggs some nutritious value by mixing in chopped onion, broccoli, red bell pepper and green onion.

• All-natural nut butters such as almond and hemp butter add a couple grams of fiber to your toast, along with a healthy dose of heart-friendly fats and vitamins like E.

• Supplemts are another great addition to your daily fiber intake. They come in powder-form, pill-form, cracker or cookie-form and even chewable flavored “candy-like”-form. And they taste rather groovy too. (Source: Food for Thought 2007)

**Do you think you are overweight, or could lose a few extra pounds? Over at Encouraging Health, Brick ONeil has some good news and some interesting facts that may help. Read the whole story here.**
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Earthly Eating Recipe:

Carrot and Almond Coleslaw
Serves: 4

1 lb. carrots, shredded
1/4 cup olive oil
2 tbs. fresh lemon juice
2 tbs. orange marmalade
1 tbs. prepared horseradish
1/2 cup sliced almonds
Salt and Pepper, to taste

1. In a large bowl, whisk together the lemon juice, orange marmalade and horseradish.

2. While shicking slowly ass the olive oil, to emulsify the mixture. Add the carrots and the sliced almonds, season to taste.

Happy Eating!

Like other cabbage crops, kohlrabi is loaded with good nutrition. Just 1 cup of raw kohlrabi contains nearly 100 precent of the daily requirement for vitamin C, plus it’s a good source of fiber, and has less than 40 calories. Cole crops such as kohlrabi also contain glucosinolates, which breaks down into compounds that researchers think may help protect against many kinds of cancer.

You can use either purple or white kohlrabi in the following recipes-the interior of both types is white, and both have the same milk, tangy-sweet flavor.

Kohl Slaw
2 to 3 kohlrabu bulbs
2 carrots
1 to 2 broccoli stems (optional)
1 tsp. sea salt
1/4 cup mayonnaise
1 tbs. rice vinegar
1 tbs. sugar
Large pinch of dill or fennel leaves, chopped

Clean and peel the kohlrabi. Cut the kohlrabi, carrots and broccoli into small, thin strips (julienne), or shred with a grater. Toss the vegetables with salt, and let them sit for a few minutes to marinate. Rinse with water then pat dry.

In a bowl, combine remaining ingredients, then add vegetables. Chill before serving. Serves 4 to 6.

You can also make Kohlrabi Fries, here’s how:
Peel and slice raw kohlrabi into thin matchstick-sized strips. Spread out the strips in a single layer on a bakinbg sheet. Drizzle with olive oil, and season with salt and pepper if desired. Bake 20 to 30 minutes at 400°F until the kohlrabi softens slightly, but still has a light crunch. (Source: M.E.N. 2007)
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Earthly Eating Recipe:

Mango-Cabbage Roll
Serves: 1

1/2 mango
7 ounces cabbage
3 tbs. hot soy sauce
1 tbs. Fish sauce
2 pieces of rice paper
1 1/2 ounces red bell pepper, thinly sliced
1 1/2 ounces red onion, thinly sliced
1/4 cup cilantro leaves
1 1/2 ounces Tomaine lettuce

1. Paint the rice paper with hot soy sauce to soften it.

2. Slice mango into sticks and cabbage very thickly.

3. Julienne the bell peppers.

4. Marinate the cabbage in hot soy sauce and fish sauce.

5. Place the cabbage portion of the red bell pepper, red onion and Romaine lettuce on extended rice paper.

6. Roll the paper.

7. Wait three minutes to allow all of the infredients to matinate then cut in half.

8. Serve with sliced lettuce, red onion sna dbell peppers on top. Serve it along side a small dish of the hot soy sauce.

Happy Eating!

Ham & Cheese Wheels
Serves: 4

4 8-inch whole wheat flour tortillas
1/2 cup light cream cheese, softened
1 large carrot, shredded (about 1 cup) or 1 cup pre-shredded carrots
1/2 cup pre-shredded redsuced-fat cheddar cheese
6 oz. thinly sliced lean deli ham

1. Spread the cream cheese evenly over each of the tortillas.
2. Layer each tortilla with carrots, cheese, and ham.
3. Roll up tightly and slice into 3/4 inch rounds. Serve with your choise of dipping sauce. Don’t have any dipping sauce ideas try this one.
Dipping Sauce:
1/4 cup honey mustard
1/3 cup barnecue sauce
1/4 cup hummus

Better B.L.T.s
Serves: 4

1/2 lb. nitrite-free bacon ( 8 to 10 slices)
4 tsp. light mayonnaise
8 slices whole wheat bread
8 leaves of romaine lettuce, washed and dried
4 thin slices of organic tomatoes

1. Cook the bacon according to the package instructions until they are crisy. Pat with a paper towel to remove excess fat.
2. To make the sandwiches, spread 1 tsp. mayonnaise on the bread.
3. Layer even;y with 1 lettuce leaf. Slice, wrap in plastic wrap to keep them fresh or slice and serve.

Easy Pasta Salad
Serves: 8-10

1 lb. dried dried bowtie pasta
4-5 cups fresh or frozen broccoli florets
1 pint cherry or grape tomatoes, sliced in half (2 cups)
1 can (14 oz.) artichoke hearts, drained, rinsed and quartered (optional)
6-8 oz feta cheese, crumbled
3/4 cup pitted kalamata olives, chopped or 1 can (6 oz.) small black olives, drained
1/3-1/2 cup light Italian or Caesar salad dressing
1/3 cup chopped fresh basil or cilantro, optional

1. Cook the pasta according to the package directions. Four minutes before the pasta is done cooking, add the broccoli. Bring back to a boil and cook until the pasta is done completely. Drain and place in a large bowl.
2. While the pasta is still warm, add the tomatoes, artichoke hearts, cheese, olives, salad dressing, and herbs as desired and stir to combine. Serve warm or chill for a cold pasta salad dish.

Taco Chili
Serves: 6

1 tbs. olive oil
2 large carrots, finely diced (about 2 cups)
1 medium onion, coarsely chopped (about 1 cup) or 1 cup frozen chopped onion
1 lb. lean ground beef 90% or higher or turkey
1 can (28 oz.) crushed tomatoes
1 can (15 1/2 oz.) blackeye peas or pinto beans, drained and rinsed
1 can (15 oz.) yellow or white hominy, drained and rinsed
1 cup water
1 can (4 oz.) diced green chili peppers, optional
2-3 tsp. chili powder
2-3 tsp. ground cumin
1 tsp. garlic powder
1/2 cup reduced-fat sour cream
1/3 cup pre-shredded reduced-fat cheddar cheese

1. Heat the oil in a large saucepan or Dutch oven over medium-high heat.
2. Add the carrots, onion and beed and cook, breaking up the large pieces, until the meat is no longer pink, 5 to 7 minutes. Drain excess fat.
3. Stir in the tomatoes, beans, hominy, water, chili peppers as desired, chili powder, cumin, and garlic and bring to a boil. Reduce the heat and simmer, uncovered, until the carrots are tender, 20 to 25 minutes.
4. Remove from the heat and stir in the sour cream. Serve in individual bowls and top with shredded cheese.

**JW over at 1P Start has visitors to his page that are still running Windows 98 and he has quite a funny story behind what he thinks about it. Read it here.**
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Earthly Eating Recipe

Chicken Wraps That Please
Serves: 4

1 tbs. vegetable oil
1 onion, chopped
1 lb. chicken breast, cubed
2 cloves garlic, minced
1/2 tsp. coriander
1/2 tsp. cumin
1/2 tsp. garam masala
1 cup chicken stock
2 tomatoes, diced
salt and pepper to taste
4 small bread rolls

In a medium fry pan, heat oil over low heat and add onion and cook until softened, about 10 minutes. Add chicken and raise heat to medium-high. Cook for 10-15 minutes or until chicken is cooked through.

Add garlic, spices and chicken stock and simmer for 10 minutes.

Add tomatoes and cook until softened, 7 minutes. Add salt and pepper to taste.

Cut off one end of each loaf of bread. Fill the bread with chicken mixture and serve.

Happy Eating!

There has been bad news flowing around about type II diabetes for many, many years now. Not only that but also with insulin resistance and high levels of insulin in the blood may also cause memory problems and even Alzheimer’s disease in some cases. But it’s not all terrible. Improving insulin sensitivity also improves memory and may delay or ameliorate Alzheimer’s. Your diet really does affect your health.

If you are concerned about Alzheimer’s you can eat red cabbage. Red cabbage can reduce the build-up of the plaques in the brain found in Alzheimer’s. It’s linked to the polyphenols in the cabbage that help with the brain.

Red cabbage contains more polyphenols, antioxidants and vitamin C than the white variety. Also it is a great practice to get into by taking supplements as well. Taking CoQ¹° along with vitamin C supplements and your daily vitamin regimen it can also guard you against brain damage and even Alzheimers. Of course a diet rich in veggies and raw foods is the way to go in order to get the greatest amount of supplements anyone’s body needs.

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Earthly Eating Recipe-

Hearty Soup For The Soul
Serves: 6-8

1 medium butternut squash cut into 1-inch chunks
3 to 4 tbs. extra virgin olive oil
1/2 cup finely chopped onion
1 large carrot cut in 1-inch chunks
1/2 tsp. dried rosemary leaves
4 cups chicken stock or canned low-sodium broth, heated
1/4 cup coarsely chopped smoked almonds

1. Pour the oil into a large stock pot over medium high heat. Add the onion and stir until the onion is translucent, about 3-4 minutes.

2. Add the squash, carrots, and rosemary to the pot. Pour the chicken stock into a microwave-safe glass bowl and heat in the microwave till heated, about 5-7 minutes depending on microwave strength. Pour the heated broth into the pot with the veggies.

3. Cook until the vegetables are tender, 25-30 minutes. Check the vegtables with a fork or knife to test for tenderness.

4. When the veggies are done, place the veggies without the broth into a food processor. Use a slotted spoon to ensure not a lot of the broth stays in the pot.

5. Fill the food processor about half full each time to ensure that all the veggies get processed. When the veggies are pureed without any lumps, if they still seem lumpy or aren’t pureeing enough add some broth to the batch.

6. When the veggies are ready and are completely smooth, ladle the veggies puree back into the pot. Then into soup bowls. Sprinkle the top of the bowls with almonds 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!

Althought typically thought of as a root, ginger is actually a rhizome that possess buds and nodes. Native to India and China, it has been a crucial element in Chinese medicine for centuries and is referenced in the writings of Confusious. It also is mentioned in the Koran and was one of the earliest known Western European spices, used since the ninth century.

In cooking, ginger is enjoyed in many ways, whole raw and fresh roots, dried roots, powdered, preserved, crystallized and pickled. It can be sliced and eaten as a salad, but more commonly it is used in Asian pickles, chutneys and curry pastes, as well as in cakes, cookies, jams, ginger beer, wine and tea, such as ginger, lemon and honey in hot water. Another drink known to use ginger as one of the main ingredients is a smoothie that combines ginger and orange. It is sort of a wake-up drink that can be enjoyed in the morning hours instead of coffee. In Scotland, “ginger” means any carbonated soft drink.

Shaving ginger on a cheese grater and wrapping the shavings into cheese cloth is a great way to rid your body of toxins when combined with your hot bath. Or you could incorporate ginger when cooking chicken to give your chicken an added kick. Crystalized ginger has been used for many years to be an all-natural cure for nausea or motion sickness.

For the skin, ginger is known mainly for its anti-inflammatory and muscle relaxing properties, as well as its calming aromatherapeutic qualities. Its spicy scent uplifts, stimulates, helps relieve mental fatigue and improves memory. In the United Kingdom “ginger” is common slang for a red-haired individual and South Park® cartoon did a skit portraying this a few years back.

Ginger takes its name from the Sanskrit word string-vera, which means “with a body like a horn.” It also became so popular in Europe in earlier centuried that it was included in every table setting, just like salt and pepper are today. English pubs in the 19th century put out small containers of ground ginger for people to sprinkle on their beers, hince the origin of Ginger Ale. Ginger has long been considered an aphrodisiac. It is also known as a diaphoretic meaning it causes people to sweat.

Ginger was mentioned in the Kama Sutra and has been employed in the Melanesian Islands of the South Pacfic to gain the affection of women. In the Philippines, ginger is chewed to expel eveil spirits. Henry VIII instructed the mayor of London to use ginger’s diaphoretic qualities as a medicine for the plague as well.

Use the aromatherapeutic values of ginger to relieve stress, tension, muscle cramps, etc. Wheather through treatments, in cusine or as a fragrance. Feel the warm feelings that gingers aroma will evoke into your own life. You won’t soon forget your experience, especially when you smell calming gingers qualities. It will enhance your beauty regimen and will most certainly end in a memorable experience with Ginger.

**Ever wonder what’s been happening to Rachel (aka: Jennifer Aniston) off Friends? Over at Jennifer Aniston Watch, Erin catches you up on a few things as well as talks about the season nine episode and how the new image of “Rachel” really set with audiences. Read the rest of the story here.**
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Earthly Eating Recipe: Week Of Salmon Recipes (Day 4)

Grilled Salmon Steajs with Cilantro Peasto and Cumin-Dusted Toasts
Serves: 4

Cilantro Pesto:
2 cups fresh colantro leaves
4 tbs. fresh lime juice
2 tbs. water
2 tbs. grated Parmesan cheese
2 cloves of garlic, sliced
1 tsp. sugar
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

Grilled Salmon and Cumin-Dusted Toasts:
4 (5-ounce_ salmon steaks, about 1-inch-thick
Salt and freshly ground black pepper to taste
Olive-oil cooking spray
1 baguette, sliced crosswise into 1-inch-thick rounds
1 bunch fresh asparagus (about 1/2 pound), woody ends trimmed
1 tsp. ground cumin, or more to taste

1. Preheat grill.

2. To prepare pesto, in a blender combine cilantro, lime juice, water, Parmesan cheese, garlic, sugar, salt, and pepper. Purée until smooth. Set aside.

3. Season both sides of salmon with salt and pepper to taste. Spray baguette rounds and asparagus with cooking spray. Sprinkle both sides of bread slices with cumin, and salt to taste. Place salmon on hot grill, and arrange bread and asparagus around the outside, where to grill is not as hot. Grill salmon, bread, ans asparagus 5 to 7 minutes then turn fish and bread halfway through cooking, while turning asparagus frequently. Cook until fish is fork-tender, bread is golden brown and the asparagus is crisp-tender.

Happy Eating!

Even though it’s Halloween, that doesn’t mean the kids get to partake on the festivities alone. Here are some Halloween recipes to put anyone and everyone in the mood of Boo!

Spooky Spider:
Serves 1

Black licorice
Chocolate chips
Marshmallow or other chocolate sandwich cookie
Microwave oven

Bend four 3 1/2 inch-long pieces of black licorice lace into semicircles. Spread some chocolate from 1 tbs. chocolate chips, melted in the microwave, on bottom of 1 chocolate-covered marshmallow cookie. Press licorice into chocolate for 8 spider legs. Dip 2 chocolate chips in melted chocolate; atache for eyes. Refrigerate 10 minutes.

Marshmallow Ghost:
Serves 12

2 envelopes unflavored gelatin
1/2 cup water
1 tbs. cornstarch
2 tbs. confectioners’ sugar
1 cup granulated sugar
1/2 cup light corn syrup
2 ts. vanilla extract

1. In cup, sprinkle gelatin over 1/4 cup water; let stand to soften gelatin. Onto waxed paper, sift conrstarcj and 1 tbs. confectioners’ sugar. Spray 9″ by 9″ baking pan with nonstick cooking spray; coat with cornstarch mixture.

2. In 2-quart saucepan, heat granulated sugar, corn starch, and 1/4 cup water to boiling, stirring. Boil 1 minute. Add gelatin mixture; cook over low heat to dissolve, stirring.

3. In a large bowl, with mixer at high speed, beat gelatin mixture and vanilla 15 minutes or until very thick and glossy. Spread in pan; sift 1 tbs. confectioners’ sugar over top. Cover with waxed paper; let set at room temperature 2 hours or until firm enough to cut.

4. With 30inch ghost-shaped cookie cutter, cut mixture into ghost. Serve on a platter.

Eyeball Mash
Serves: Many

In a food processor with a knife-blade, blend 12 ounces shredded Cheddar cheese, 1 can (4 1/2 ounces) chopped mild green chiles, 1/3 cup light mayonnaise, 1 tbs. vinegar, and 1 tsp. mustard. Transfer to bowl; stir in 1/2 cup sliced ripe black olives.

Pumpkin Tortilla Chips
Serves: about 20 chips

Prehat oven to 400°F. From 2 burrito-size roasted red pepper and/or jalapeno-cilantro flour tortillas, with 2 1/2-inch pumpkin-shaped cookie cutter, cut out pumpkins. Bake on ungreased cookie sheet 5 minutes, or until crisp. Cool on rack.

Monster Crispy Treats
Serves: 12

2 tbs. butter or margarine
3 cups miniature marshmallows
4 cups “pebble” cereal (you can use chocolate ones for a different effect as well.)
12 lollipop sticks or wooden pop sticks
12 cups ready-to-spread frosting, tinted as desired
Assorted Candies

Microwave butter in a 2-qt. microwaveable bowl on high 30 seconds, or until melted. Microwwave times will vary, so be sure not to burn the butter. Add marshmallows; toss to coat. Microwave 1 minute or until marshmallows are completely melted, stiurring about every 30 seconds. Add cereal, and mix well.

Shape into 12″ monsters, using about 1/3 cup cereal mixture for each one. Insert stick into each. Decorate with frosting and candies as desired. Let stand until firm. Store in an airtight container at room temperature for up to 2 days. (You can also flatten out the cereal mixture onto a cookie sheet and press out designs with a cookie cutter. Be sure and add waxpaper under cereal mixture to make it easier to lift shapes. Once shape is out of cookie sheet insert stick in bottom and decorate.

**Looking for last minute costume ideas for Halloween? Summer M. over at Creative Mom Cafe has some great ideas for the costume in a hurry. Read some of the ideas here, but hurry “Trick-or-Treating” is tonight.**
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Earthly Eating Recipe:

Taco Bowls
Serves: 8

8 flour tortillas
1 lb. extra lean ground beef
1 cup salsa
1/2 cup 2% Milk shredded Cheddar cheese
5 lettuce leaves
1 large tomatoe
1/4 Ranch dressing

1. Preheat oven to 350°F. Microwave tortillas on high 30 seconds, or until soft.

2. Press 1 tortilla into each 8 medium muffin cups to form a bowl. Carefully fold edges of tortilla back to keep an opening foe the filling. Bake 10 minutes.

3. Meanwhile, brown meat in a large skillet on medium heat; drain. Stir in slsa; bring to a boil. Reduce heat to medium-low; simmer 10 minutes, stirring occasionally.

4. Cut lettuse with clean kitchen shears (about 2 cups chopped.)

5. Chop tomato into 1/4-inch pieces with knife (about 1 cup chopped).

6. Spoon about 1/4 cup of the meat mixture into each tortilla bowl.

7. Top evenly with cheese, lettuce and tomatoes. Drizzle with dressing.

Happy Eating!