Popkin

Mocha 'Mallows

2010-10-24T13:29:00.000-07:00

Who knew marshmallows were so easy to make?! Seriously?! Sweet!!!

I basically followed the recipe here http://www.foodnetwork.com/recipes/alton-brown/homemade-marshmallows-recipe/index.html.

I also watched "Puff the Magic Mallow" before proceeding (in 3 parts)

Part 1
Part 2
Part 3

So, on to the actual recipe I followed (you knew I couldn't just leave well enough alone, right?)

3 packages unflavored gelatin
1 cup cold coffee, divided
2 cups sugar
Somewhere between 1/3 and 1/2 cup cocoa powder
1/2 cup molasses
1 big pinch of salt
vanilla extract to taste

First, set the gelatin to soften in 1/2 cup of the cold coffee in the mixing bowl of a stand mixer, or whatever bowl you will be using to mix up the marshmallow. Use a pretty sizable bowl.

Line your pan of choice with foil, spray down with nonstick spray, and liberally coat with cocoa powder (or another powder of your choice).

In a 2 quart sauce pan, place the other 1/2 cup of coffee, sugar, cocoa powder, molasses, and salt, stir to combine and heat on medium-high heat until the mixture reaches anywhere between 240 and 250 degrees. A thermometer is rather important to candy making! I use an infrared digital thermometer from home depot. The mixture will start to sort of foam up as the bubbles after awhile pile on top of one another. Remove the sugar mixture from the heat, it will remain pourable for a good several minutes (maybe up to 15 minutes would be my guess).

Turn the mixer on the now solidified gelatin on low to medium speed. SLOWLY pour the molten sugar down the SIDE of the mixing bowl, do not get it on the beaters unless you want hot, sticky, liquid sugar all over the place and possibly on you (not as wonderful as it sounds I assure you....). This will melt the gelatin, and the mixture will look an ugly brown colour. It gets better.

Once you have mixed all the sugar syrup in, crank the mixer to high, as high as you can (a high sided bowl is great here) to work as many bubbles into the mixture as you possibly can. You can add the vanilla extract (imitation or real) at any point now. Whip and whip and whip for about 10-15 minutes. When it is done the mixture will be a much prettier shade of light brown, puffy, and the top will start to pull away just a little bit from the side at the top. Trust me you will see a difference in the shape of the top of the mixture.

Now fanagle the sticky, puffy mixture into your pan. I'd suggest using a flat, flexible implement coated in nonstick spray. Smooth it as well as you can. Mine was not even in thickness, but hey that's cool, we're not some big candy factory. I really rather liked the swished top that came about.

Let this set for at least 4 hours (or overnight). I next liberally sprinkled the top with cocoa powder (remember, we are working with a sticky substance here). Set down a sheet of foil, and flip the marshmallow onto it, and remove the foil that was in the pan. Now take a cutting implement such as a pizza cutter or tall knife, coat in spray, and commence to cutting. You may have to re-coat at some point.

Pull the marshmallows apart. Some of them may stick a little bit, but if you pull gently they should pull cleanly away from each other and the foil. The key is to pull GENTLY. Finally, get a little cocoa powder and dip each cut side into the powder and sort of pounce against your hand to both remove the excess cocoa powder and distribute it onto the slightly uneven surface.

That's it! You are done! Now enjoy these not-too-sweet marshmallows, and don't forget to share! :D

Here is the 'mallow after sitting overnight. The thickness is not even, but who cares? I love that swishy top.

Mmmm, beautiful swishy top. I didn't quite want to cut it.

Sprinkled the top with cocoa powder before flipping out onto another piece of foil. If you are worried about sticking, you can smooth it on with your hand to get the cocoa really distributed well. I didn't bother though, and only had a couple of spots stick, and even those spots pulled off without much trouble. I would not try this without any powder whatsoever though. Pulling up the occasional spot isn't so bad, but I'd hate to have to pull off the entire thing. The top will be a bit less tacky than the rest of the marshmallow as it will have dried slightly.

Here is the mondo' 'mallow turned out onto a new piece of foil, you can see the cocoa powder on the outside from the pan. I really REALLY did not want this stuff sticking to my cutting board. I bet a glass sandwich or cutting board would work well too, as they are non-porous.

I cut these with a lubed butcher knife. They are not quite pretty yet.

Here are the finished marshmallows after I dipped the cut sides into cocoa powder and tossed each one against my hand to evenly, thinly distribute the cocoa powder.

The corner pieces were a bit taller and had a pretty outer texture.

These are really springy and bounce when dropped on a plate.

Ptak Science Books: Food and Not Having It: Visual Displays of Data, Britain and Germany, 1918

2010-10-08T08:44:00.000-07:00

Click on the link to see the graphics:

Ptak Science Books: Food and Not Having It: Visual Displays of Data, Britain and Germany, 1918

".... Unfortunately we do not see what the Germans had to eat, though in the next graphic (same source, though 23 March 1918) we see the "ingenious" ways in which the German people got around not having certain foodstuffs. The means look more desperate than anything else: meat/sausage for example is replaced by "War Sausage", which was coagulated ox blood bleached with peroxide, and also by a "vegetable" meat, which was dyed glucose. "

Elliot's Birthday Brownies

2010-10-06T07:59:00.000-07:00

These are one of Elliot's favourite brownies. Sometimes I just cannot leave well enough alone, brownies are so easy and delightful to play with! You can add peanutbutter, use cocoa powder, and generally add whatever you want and tailor them to whatever is available in your kitchen at any given time. You can bake a batch of brownies every week of the year and manage to not repeat a pan.

3/4 cup semi-sweet chocolate chips
1-2 oz. unsweetened chocolate
1 14 oz. can sweetened condensed milk
2 eggs
1/3 cup flour
1 teaspoon baking powder
1 teaspoon vanilla extract

Combine the chocolates with the milk in a microwave safe bowl. Nuke at 5 - 10 second intervals after an initial interval of 30 seconds at high power, stirring often. When it is almost fully melted, I'll usually just pull the bowl out of the microwave and let it sit on the counter for a few minutes to finish. Add the eggs one at a time and MIX VERY VERY WELL fairly swiftly. I don't know if swiftness is quite necessary, I just worry about putting the eggs in a warm product; don't want them to cook. Then, just toss in the flour, baking powder, and vanilla. Finally, add any mix-ins that strike your fancy, such as MORE CHOCOLATE! Then just put in your favourite greased brownie pan and bake at 350 to desired doneness.

These work out to be a very dense fudgy brownie. So don't eat too many at once, trust me. Been there, done that, regretted it, though it was fun while it lasted!

Porcupine Roadkill

2010-09-23T14:08:00.000-07:00

I LOVE my mom's porcupines. Big ground beef and rice meatballs simmered in tomato sauce and rice, it's one of those things that tastes better the next day.

Make some meatballs of ground beef, minute rice, an egg, garlic, and oregano. My mom always made them pretty big, but I never quite got the hang of frying the big ones so that the center was done and the outside wasn't burnt, so I just make smaller ones. Someday I will master the (small) fist-sized meatball. When they are cooked through, put some tomato sauce, garlic, oregano, water, and rice in the pan and simmer it all together until the rice is done.

Of course, sometimes you want a porcupine after a long day of work. You could simply plan ahead and have some frozen meatballs ready to go in a pan with tomato sauce and rice, but that would be too easy! So some nights I make porcupine roadkill.

Here we have some pearl rice, crushed tomatoes, dried whole oregano (if your herbs don't smell, they won't taste!), and some leftover tomato soup. After browning the ground beef with some garlic, I added the whole lot plus some water. Well, not all of the oregano. Just two small palm fulls.

After it simmered over low heat for awhile, the rice was done, and I got my porcupine fix.

This is a play on depression era food. You would have used rice to stretch out the meat, you would have grown some oregano and maybe garlic or even left them out completely (still tasty by the way), and probably used tomato soup, or whatever tomato product you could find. Maybe even some tomatoes from the garden.

Clearance Chicken, Macaroni and Cheese, and Pasta Salad

2010-09-18T11:30:00.000-07:00

Elliot found a great buy in the markdown bin the other day: Pappy's seasoned bone-in chicken breasts. These things were HUGE! I have a relatively small (rectangular brownie) baking dish that fits quite well in the little roaster oven. Only two of the three chicken boobs fit. So I baked them up and made some macaroni and cheese. I don't have an actual recipe for macaroni and cheese, I just make by eyeball enough bechamel sauce to cover the macaroni and add cheese until it tastes good ;) I added bacon, just a little cayenne, a teaspoon or two of lemon juice (it needed a little sharpness), and the thing that made it just perfect... the drippings from the chicken, along of course with the medium cheddar cheese and the usual small handful of parmesan. The drippings were that one tiny little flavour that made the dish taste JUST RIGHT. I'm going to keep that in mind from now on. Using half a package of macaroni made enough for a big serving that night (there's no such thing as just a little macaroni and cheese anyway lol) and two more large servings for lunch.

There was enough chicken left on the cooked boobs for pasta salad (and heck I STILL have that one uncooked piece), so I made some up for the week. I made a half recipe of this ranch dressing by a poster by the name of Kittencal on food.com which was formerly recipezaar only I used yogurt in place of the sour cream (hey gotta work with what you got, and yogurt is a common substitution for sour cream, as they are about the same texture and tangy), and used 1/2 teaspoon of seasoned salt instead of the quarter that would have been asked for in a half-recipe, and some granulated onion in lieu of the fresh (just to taste as I don't know what the conversion is off-hand).

I boiled the other half of that macaroni with PLENTY of salt in the water. Seriously, try adding several (SEVERAL) pinches of salt next time you make pasta (or a small palm full as I usually do) and try telling me the pasta doesn't taste just a bit better and require less salting of the sauce.

I then mixed some (erm.... Ok as usual I didn't measure...) frozen peas, one coarsly grated carrot, and one thinly sliced celery stalk with the leftover chicken from the night before with the cooked pasta. The hot pasta thawed the peas. After letting it cool, I added the dressing and three string cheese sticks I cut into chunks. Turned out great and we have enough to last at least half if not the whole week for lunches :)

I even kept the bones to freeze. Between these and another package of whole chicken legs (thigh and drumstick), I should have enough bones to make a nice bit of chicken broth next week.

Quickie Salisbury Steak

2010-03-29T07:41:00.000-07:00

Oh you gotta love frozen ground beef patties (^__^) Tonight's dinner is salisbury steak and egg noodles.

Just dredge some patties in egg, then flour, twice for a nice thick crust (which will end up as a soggy, delicious piece of carby goodness), and fry until browned. Then remove the patties, dump the oil and melt some butter and brown a bit of garlic and flour, maybe some onions if you feel like it.

I had some garlic and onion soup leftover from last night, so I used it for the gravy. I added some dehydrated onion just because I find salisbury steak was apparently MADE for using up dried onions, they just add a certain "something".

My only regret is that there was no sourdough left to serve with it!

I Dream of French Onion Soup... And Cheese..... And Garlic......

2010-03-27T22:04:00.000-07:00

How about a little of both (^_^). I had this vision of a soup, a hot garlicky, oniony broth over mozzarella cheese.

First I would need caramelized onions, so I chopped half of a red onion, and tossed it in a pot over medium heat with two tablespoons of melted butter. I stirred it ever so often until the onions were almost burnt, then added several tablespoons of minced garlic.

Next, I tossed in about five or six cups of beef broth, a half or so cup of beer, an ancho, and a bay leaf, and left to simmer and reduce a bit for about a half hour or so. At the end, I added a hit of worchestershire sauce, honey, and a couple of teaspoons of tomato paste.

I had the idea to have softish pieces of cheese in a strong broth, and have spent the last day or two pondering the idea. I cubed some mozzarella cheese into 1 inch cubes, and put them into the bowls, and poured over the boiling hot soup. In hindsight, I should have let the soup cool a bit, and used smaller cheese cubes.

But this turned out really well. A strong beef soup, with some nice sweet onion and plenty of garlic flavor, and soft bites of cheese.

Salted Caramel Brownies

2010-03-26T22:12:00.000-07:00

Ever since the cookies, I've thought of how to combine chocolate pastry with salted caramel. The problem with the cookies was caramel expulsion, with only about half of the cookies coming out with the caramel neatly enrobed in the chocolate cookie.

So now comes salted caramel brownies! These are based on the brownies from the Eagle Brand website http://eaglebrand.com/recipes/details/?RecipeId=4166&category=-1 and the caramel recipe here http://www.foodnetwork.com/recipes/ina-garten/fleur-de-sel-caramels-recipe/index.html

As always, I modified the recipes to my purpose and ingredients (^_^)

Brownies:

1 14oz can sweetened condensed milk
3/4 cup 60% cocoa chocolate chips
1/3 cup cocoa powder
2 eggs
1/3 cup baking mix (I swear it doesn't matter what kind.... biscuit, buttermilk pancake, muffin, whatever)
1 or 2 tb. strong coffee (I mixed about a teaspoon instant coffee with a tablespoon or two of very hot water)

Caramel:

1/2 cup vanilla sugar
1/4 cup molasses
1 1/2 cup heavy cream
5 tb butter
1 tsp salt

To make the caramel, combine the sugar, molasses, and half cup water in a pan, and bring to a boil for several minutes, meanwhile warming the cream, butter, and salt. After boiling the sugar mixture for about 5-10 minutes, add the cream, and boil over medium heat for.... awhile (*^_^) until it almost reaches firm-ball stage (drop some caramel into ice cold water to determine this). It took at least 20 minutes of boiling for me, and the mixture reduced a bit.

To make the brownies, combine the sweetened condensed milk, chocolate chips, and cocoa powder in a pan and melt (or do it in the microwave). In another bowl, combine the biscuit mix and eggs. Add the chocolate mixture and coffee, combine well, and bake in a 350 degree oven.

About halfway through baking, swirl as much of the caramel as you desire over the top of the brownies, and continue baking until done.

I sprinkled the top with some coarse turbinado sugar for a bit of a sweet crunch, since neither the brownies nor caramel are super-sweet. I think they could have taken or left the sugar, but what the hey, I felt indulgent and decadent ((^_-))

Sweet, salty chocolate, tastier than it sounds!

Yet Another (Suprise!) Chicken Dish

2009-10-14T08:19:00.000-07:00

Chicken and dumplings were on my mind today, especially when I happened upon some free potatoes.

So, what to do with the desire for chicken and dumplings when you have not yet conquored the way of the dumpling? When you want a pot pie, but are just too darn tired?

You make a chicken skillet and serve it over biscuits or toasted sourdough!

Brown some chicken (4 cut up breasts, or a similar amount of chicken) in a skillet, remove then deglaze with some (about a third to half cup) white wine. keep over the heat and get all the brown bits up. As soon as you do that, add about 5 or 6 cups of chicken broth, a bit of your favourite chicken seasoning (in this case some pappy's brand seasoning and two bay leaves) and bring to a boil. Add the chicken back in, along with some diced potatoes and whatever veggies you want (in this case a little frozen mixed and broccoli). Simmer over medium heat for about an hour. Remember to taste and adjust seasonings as you go :) Finally, add some flour mixed with water to make a gravy as thick as you'd like (I like it pretty thick, so 2 tablespoons of flour in a bit of water works).

This was served over toasted sourdough bread, and there was nary a bite left.

Garlic Soup Dipped Sandwiches

2009-10-13T22:01:00.000-07:00

I had a hankering for garlic a few nights ago. In the fridge I found a jar of minced garlic, some dark beer, smoked cheddar, and roast beef. What better makings for a soup and sandwich night?

Use a head's worth of garlic. Brown it in 2 tablespoons of butter, along with about 2 packed tablespoons of minced parsley in the bottom of a soup pot. As soon as the garlic colours up slightly, slowly add 8 cups of beef broth, 1 or 2 tablespoons of worchestershire sauce, a little salt & pepper, a bit of cayenne or a piece of dried/smoked chile, and about a third of a bottle of dark beer. Simmer at a low boil, uncovered, for an hour.

Like any broth soup, you can add whatever strikes your fancy. Brown rice, spinach, eggs (temper in some yolks or go for an egg drop soup effect with whole eggs), mushrooms all work very well.

But we just had it as is last night, with some pan-seared sandwiches on sourdough with just Italian seasoned roast beef and good smoked cheddar. The flavours went together perfectly, and the light browning and long cook time softened the sharpness of the garlic while intensifying other components.

Gotta love a hot soup and sandwich on a cold day!

Arugula Bacon Quiche

2009-09-19T12:39:00.000-07:00

Pie. Bacon. Yum!

Using a very small square pan, I made a crust and baked for about 10 minutes. Meanwhile, I mixed two eggs, maybe a third cup of ricotta, enough milk to thin it out a bit, a couple of spoons of pesto, and a bit of salt. I also fried some chopped bacon, then added some chopped arugula after I killed the heat, just to wilt them slightly in the hot bacon drippings. Into the shell this went, then I poured in the egg mixture on top. This would do well topped with some parmasan.

God Wants Us to be Foodies

2009-09-19T10:38:00.000-07:00

Brian Steinburg posted this on Chowhound and his blog, http://lastoneeating.wordpress.com/ and I thought it was a wonderful piece about why we should love our food.

"If god indeed made humans in her own image, then it stands to reason that she wanted us to be foodies. After all, humans are super-omnivores. Unlike other mammals who eat a narrow rage of foods, meat or vegetables, humans can eat almost anything.

If the wheat crop craps out this year, we can eat potatoes, or corn, millet, rice, barley, oats etc. We can eat meat, seafood, vegetable, fruit, nuts, seeds, grains, fungi, flowers, and even bark in the form cinnamon. We also have the capacity to combine our foods for infinite flavor variation for our foodie pleasure. The better a food tastes, the more we want to eat. The more variety we eat the better chance we have to receive adequate, balanced nutrition. In other words, the more we are foodies, the better chances we will be healthy enough to stay alive, and find a mate and make foodie babies, who will make more babies in God’s image.

God has a plan and that plan is for us to eat from a bountiful garden. Of course this does not really explain God’s “Just say no to apple’s” policy. I figure, as the omnivores they were Adam and Eve should have left the apple alone and BBQ’d the snake in a marinade of berries and fresh herbs, and paired it with a nice chardonnay."

Pics From the Shop

2009-09-18T21:57:00.000-07:00

Just as the title so subtly implys, here is an example of what I get to work with almost daily. I love decorating the tanks :)

I Almost Felt Like I was Cheating

2009-09-07T17:58:00.000-07:00

Stuff like this is too simple, for how good it is. Just a couple of pieces of chicken, several large pinches of basil, a bit of a dried pepper, and a can of Italian stewed tomatoes. Place in a crock and cook till done. Serve over pasta or rice.

Maple Apple Pie

2009-09-07T17:26:00.000-07:00

Delicious and sweet, this simple pie is nice if you are looking for a variation on your regular apple pie.

All you must do is combine a teaspoon of cinnamon with 1 cup flour, and toss with a few sliced apples. Place in a prepared pie crust, and drizzle (maybe a quarter cup each) with maple syrup and raw sugar.

Because I am apparently mildly inept at properly rolling and transporting a pie crust, I crumbled some of the dough over the top of the pie, and pressed in. This actually made a nice upper crust. Sprinkled with a bit more sugar and bake at 350 degrees until done.

This pie lasted all of two days for two people.

The Recipes

2009-08-30T17:35:00.000-07:00

I loosely followed the recipe here for potato pancakes http://www.bettycrocker.com/recipes.aspx/potato-pancakes-with-chunky-gingered-applesauce using reconstituted dehydrated potato shreds, and adding some parmasan cheese.

1/2 cup Original Biscuit mix
1/2 cup milk
1 teaspoon salt
3 eggs
3 cups finely shredded uncooked potatoes

Combine the biscuit mix, milk, salt, and eggs, then stir in the potatoes, and let sit for a minute while you prep the pan. Heat over medium heat with a little butter or oil in the pan. Spoon about 1/4-1/3 cup batter into the pan and flatten. cook until the edges brown, then flip and finish cooking the other side.

Elliot thought they could use butter and syrup, I thought they could use butter and cheese. Needless to say these are versatile.

As to the omelet, I blended two eggs with a bit of finely grated cheese and a tablespoon or so of milk. Butter went into the nonstick pan (going with Julia on this one). Heat to high, and put the egg mixture in. I proceeded to swirl with a spatula until the eggs were aaaaalmost set, with just enough liquid left over to coagulate everything together into a cohesive mass. Let the eggs go until they are just about to your preferred consistency, then add a tiny bit of whatever topping you are using, just over one side. Once done, slide the omelet out onto a plate until it is about halfway out of the pan, then fold in half as you slide the other side out (clear as mud?).

Woot! New Cookware

2009-08-30T10:24:00.000-07:00

.... and even better, clearance, good-quality cookware :D

You see, our hand-me-down cookware was rather worn

mostly due to not being so careful about high temps and metal utensils. So out they went!

A perfect little omelet pan...

for a nice little omelet...

and a larger pan for the potato pancakes, for which I probably did not really need all that oil lol!

Making sure I do not over heat the pan:

Here's Alton Brown on the subject of omelets. I basically followed his french omelet procedure.

Pics from the SF Academy of Sciences!

2009-08-29T22:03:00.000-07:00

Took a trip for my birthday awhile back http://www.calacademy.org/ .

Wow! Talk about overwhealming! I didn't even take pictures of most of it, but I got a few great shots of the birds in the rain forest exhibit.

Squash Tomato Sauce with Pasta and Focaccia

2009-08-05T18:35:00.000-07:00

Tonight's dinner consists of a very chunky tomato sauce served over pasta with focaccia. IF the water for the pasta ever comes to a boil lol!

In the mean time, here is what I tossed together:

1/3 of a large white onion
4 cloves of garlic

These were sautee'd until lightly golden, then in went:

1/2 of a very large zucchini picked up from the farmer's market for 50 cents
1/2 of an average sized yellow crookneck squash
2 or 3 tablespoons pesto

I then covered the pan to cook the squash slightly. Then I added a can of italian-style stewed tomatoes, 1 can tomato sauce, 1 cup beef broth, and 1 lb. browned ground beef. I simmered this without a cover to reduce it's volume by about a quarter, just enough to thicken it. Put a lid on while got the water going for the pasta.

I just toasted some wonderful buttered focaccia which I also picked up at the small farmer's market. The weather was great for it, warm with a good breeze, and the smell of fresh-cut grass wafting about.

*Aaaaaaaaaahhhhhhhhhh*

The Planted Aquarium, Pt. 01

2009-06-28T21:41:00.000-07:00

This is my 90 gallon aquarium. Set up about a month - month and a half ago. Running two power filters each running about 150-200 gallons per hour circulation through polyfiber. One of the filters also has a home made peat moss filter pad in addition to it's plain polyfiber filter pad. Two T-5 Powerglo bulbs to encourage my little plants.

Parameters before the peat moss addition were:

Ammonia - 0.75 mg/l. A little high, but also exactly what the tap comes out. Hopefully my bacterial filter will soon catch up. In the mean time, I have added a dose of prime to detoxify the ammonia.

pH - 7.5 (tap is 8.0). Hopefully the peat will help with this

General hardness- 8

Carbonate hardness- 4

Nitrite- 0

View of the left hand side. There are three plantings of water wisteria (as well as some smaller offshoots) at the right and back. Back left is hornwort which is loosely anchored to the rock. Front left is some rotala which has some little shoots starting, and in the front right/center, two bits of mondo grass. Hopefully this will all fill in together to have a fluffy full back, and flattish grassy area concealing a little rock cave. Orange fish in the background is a gold gourami, and an otocinclus catfish can be seen eating algae off the mondo grass.

View of the right hand side. I can't recall the name of the broad leafed grass on the very right hand side. There are 3 plantings of rotala, a java fern in the back near the center of the front clearing, and two spots of micro sword. Most of the plants will grow tall, and the micro sword should fill in like a lawn. You can barely see the two rummy nose tetras in the back, and a dark grey otocinclus cat on the small rock near the front right-hand side.

View through the right hand side. A clump of hair algae in the front left hand side of the picture, which seems to have caught a bit of the frozen food I tossed in earlier. A small bushy nose pleco is next to the clump, and an otocinclus cat is right behind it. There is also hornwort and the back of the small cave, and the lone neon tetra on the left hand side.

A closeup of the bushy nose pleco. Micro sword to the right, Java fern to the left.

The gold gourami.

On the underside of one of the leaves, I found several new leaves and roots growing.

Another java fern shoot. An uncurling leaf on top and dangling roots beneath.

Coming off the left-hand back side of the micro sword, some new runners.

Mondo grass

An otocinclus catfish resting on a rock. These are really good algae eaters, and will even eat algae off plant leaves without harming them.

Some parrot's feather floating on the surface of the water, as well as some water wisteria.

Rotala with new growth at the base of the plant.

An example of the snails that are trying to over run the tank. No worries though, this gives me an excuse to get some dwarf ring loaches to eat them :)

For algae control, there are 5 otocinclus catfish, one bushy nose pleco, and one albino bushy nose pleco. Two rummy nose tetras and one neon tetra also inhabit the tank. The tetras are schooling fish, so more will be added soon. Luckily so far none seem adversely effected by the lack of others.

...Living in a VAN, down by the RIVER!

2009-06-26T17:13:00.000-07:00

Well, not really living there, nor in a van, but it's still funny, and in some way, shape, or form related to my post.

Some photos, some of which are from the Tuolumne river.

It's Aliiiiiiiiiiiiiiiiiiiiiiive!!!

2009-05-31T20:49:00.000-07:00

Ever create a "frankendinner"? Just tossing ingredients together, somewhat at random, to create an edible something. Tonight it was a stir fry mushroom gravy dish. I came across a good deal of mushrooms, so naturally thought of mushroom gravy, a rich, dark expression of a beef and mushroom union. But I had planned and prepared for stir fry....

Letting my nose guide me, I just dove in. I had an idea that trying to combine stir fry and mushroom gravy. Sautee'd diced mushrooms and garlic in butter, and added flour to brown as usual. Mixed up some beef broth with about a quarter bottle of dark beer, dehydrated onion, and a good deal of pepper. After a moment pause, a hit of Worcestershire went in too.

In went the broth mixture. Simmering away, I tasted it and thought it needed..... something. Not quite sure what. That is when I added a bit of fish sauce, 8oz of tomato sauce, ginger, dry mustard, and chinese 5 spice powder in search of my flavour.

I'm sitting here eating it over some veggies and steak strips with rice, Elliot has given it two thumbs up, and for once I am recording approximately what the heck I accidentally did :) This seems like it would be equally good over rice, egg noodles, or potatoes. Gotta love playing with your ingredients, you never know when you will come up with something great!

I'm a Cat Tree

2009-05-28T07:40:00.000-07:00

.... apparently. At least I am according to the eight kittens in the spare bedroom. What am I doing with eight kittens? Apparently word got out that we are welcoming to single mother kitties. Awhile back, we were feeding a mother cat that had made a nest next to the storage shed, and watched the kittens grow up and wander off on their own. One of those kittens returned, and had a litter. At one point, we noticed that the kittens seemed quite distressed, crying in hunger. Perhaps mom was just off hunting, but by the end of the evening they were just out crying in the open, so we thought that something had happened to the mother (we were later told by the neighbor that they saw the body of the cat that had been hanging around out in the orchard... another animal had gotten her).

And so, we took in eight kittens.

Freddy - a solid tabby that reminds me of another cat we used to have, who was very lovey, big, and active

White Foot - a tabby with white feet, and very playful

Broken Tabby - a white chested tabby with a white stripe connecting across his shoulders, he's one of the two smallest kittens. He takes more breaks than the other kittens during play, but he kicks their butts when he does play. He was also the first to try climbing my leg.

Blue Eyes - A very fluffy cat with full brownish-blue points, lovey and randomly starts licking while attacking/chewing another kitten or person

Colonel Sanders - A siamese-ish looking kitten with a couple of white stripes on his face looking like a mustache, very active and startles easily.

Grey Ear - predominantly white with some markings, most notably a grey right ear. Very talkative, very lovey, loves being pet.

Disco Stu - Similar markings to my SIL's cat Stewart, solid black with white toe-socks and white spot on his chest, he's our little "badass". He's the biggest and strongest of the kittens, plays quite rough, and likes to wander, sometimes twittering to himself as he goes.

Cali Girl - A mostly-white calico, she is the other small one of the bunch. Not shy, but not outgoing either, just kind of reserved. She seems very neutral to things, very cute, and she has the softest hair of the bunch.

And they think I'm a big chew toy/cat tree :D

A Vacuum Twice My Age

2009-05-22T22:21:00.000-07:00

Oh but if only I had not misplaced the camera! Today we traveled to the town of Angles Camp in Calaveras county, home of the Frog Jump. Angles Camp has declared itself an official "kindness zone" http://www.angelscamp.com/kindness/. It's such a nice thing to see a town recognize basic kindness as a worthy cause.

Elliot and his dad played golf at the golf course, while his mom and I walked around the downtown area. Embedded here and there on the sidewalks is a little walk of fame; brass-looking tiles of fame for the winners of each frog jump. Frogs such as Budweiser, Rosie the Ribiter, and For the Sign are among the frogs represented. There are several antique and "miscellaneous" shops, and a few yard sales. We stopped at a rummage sale for the fire station, where we each got a few books. A 1953 Pillsbury promo cookbook, a 1979 Hershey's cocoa cookbook, and a few classic hardcovers in near new condition :D

Ice cream was on the agenda. It was hot, but beautiful out, and my mother-in-law and I were walking about downtown and stopped for some of the best ice cream my tongue has had the pleasure of entertaining. Orange ice, tasting fragrantly of fresh-squeezed oranges, with the quality of orange oil blended sweetly with a light, quintessentially vanilla ice cream. Not overpowering, just thoroughly and perfectly vanilla.

But the best part didn't have to do with food. It had to do with the $20 Kirby....

We walked into the small yard sale. For no particular reason, I sighted a vacuum, and decided to see what it was. I am not generally interested in used vacuums, but I thought it looked familiar. My suspicions were confirmed, it was an old Kirby. Kirbys are known for lasting a loooooooooooooooooong time, they're tough little things, and ever since going through that shady training program to sell them, despite having a distaste for the business practice and price, I did fall for the vacuum. They really are good. And as a result of the training I know how to work one of those things, and disassemble them with no trouble. I was also told in this training that for the most part, the kirbys don't vary considerably from model to model. Wandering about for a bit trying to find the purveyor of this sale, I finally found him. Thinking the man might want more than I had on me, I decided anyway to ask the price. "make me an offer", so I blurted "twenty bucks?" "ok". Oh cool. But what if I just spent 20 bucks on something that doesn't work? "Do you mind if I plug it in and see if it works?" "not at all, there's an outlet somewhere out here". We found the outlet, but then were lost on finding the end of the power cord. "huh, I can't find the end of the cord" I said, to which he replied "good, I'm not the only blind one then". A couple more minutes revealed that there was no plug, it had been cut off. But all was not lost. "Here let me get my blade, I just have to strip off the end of the cord". He proceeded to strip the plastic to reveal two copper wires, and to my surprise proceeded to stick the ends into the outlet! He seemed as though he had done this sort of thing before, and indeed one of the things I remember about the calaveras/tuolumne county areas is most people's penchant for "jerry-rigging" and improvisation. The motor turned on, and sounded good! Elliot is fairly handy, took one look (when we picked them up), and declared that it would be zero trouble for him to stick a new plug on it, and in fact we probably had something in the storage shed that we could cannibalize for one. I am probably more elated than the normal sane person would be, but fleck it.

And that's the story of the $20 1969 Kirby model Classic 1 CR that spent ages tucked away, forgotten, that found a new appreciative home with people less than half it's age.

I have spent a little time now "playing" with it, basically disassembling it and getting acquainted. It is similar enough to the new models that it's not proving difficult to figure out. Unfortunately nobody emptied the bag before putting it in storage, so I now have some antique vacuum dust on the floor from opening it, and no vacuum to pick it up (elliot hasn't put the plug on yet).

quips

2009-05-05T21:48:00.000-07:00

"Nothing would be more tiresome than eating and drinking if God had not made them a pleasure as well as a necessity." ~ Voltaire

"Why garlic? Garlic don't need a reason" ~ Alton Brown

"Potatoes, those earthy yet heavenly, those bits of mother nature's love, which tastes just as great with a little simple salt, or loaded with half of the refrigerator, which wish so much to be cooked and savoured that they will happily accept whatever vessel you may have.

Yes, I do love potatoes ;)"

"One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating." ~ Luciano Pavarotti and William Wright, Pavarotti, My Own Story

" If God had intended us to follow recipes,
He wouldn't have given us grandmothers."
~Linda Henley

"There is no love sincerer than the love of food." ~George Bernard Shaw, "The Revolutionist's Handbook," Man and Superman

"He who distinguishes the true savor of his food can never be a glutton; he who does not cannot be otherwise." ~Henry David Thoreau

"Part of the secret of success in life is to eat what you like and let the food fight it out inside." ~Mark Twain

"Cutting stalks at noontime. Perspiration drips to the earth. Know you that your bowl of rice each grain from hardship comes?" ~Chang Chan-Pao

"Good bread is the most fundamentally satisfying of all foods; good bread with fresh butter, the greatest of feasts!" ~James Beard

"If you ate pasta and antipasto, would you still be hungry?"

"Strawberries are the angels of the earth, innocent and sweet with green leafy wings reaching heavenward." ~Jasmine Heiler

"The more you eat, the less flavor; the less you eat, the more flavor." ~Chinese Proverb

"You know how I feel about tacos. It's the only food shaped like a smile. A beef smile." ~Danielle Sanchez-Witzel and Michael Pennie, My Name is Earl

"A fruit is a vegetable with looks and money. Plus, if you let fruit rot, it turns into wine, something Brussels sprouts never do." ~P.J. O'Rourke

"Oil and potatoes both grow underground so french fries may have eventually produced themselves, had they not been invented." ~A.J. Esther

"A man may be a pessimistic determinist before lunch and an optimistic believer in the will's freedom after it." ~Aldous Huxley

"There is no sight on earth more appealing than the sight of a woman making dinner for someone she loves." ~Thomas Wolfe

"Don't forget that the flavors of wine and cheese depend upon the types of infecting microörganisms." ~Martin H. Fischer

"There are only ten minutes in the life of a pear when it is perfect to eat." ~Ralph Waldo Emerson

"Bread and butter, devoid of charm in the drawing-room, is ambrosia eaten under a tree." ~Elizabeth Russell

"Always serve too much hot fudge sauce on hot fudge sundaes. It makes people overjoyed, and puts them in your debt." ~Judith Olney

"Chocolate is ground from the beans of happiness." ~Alexis F. Hope

"Mothers are those wonderful people who can get up in the morning before the smell of coffee"

"Coffee, the finest organic suspension ever devised." ~Star Trek: Voyager

"Behind every successful woman is a substantial amount of coffee." ~Stephanie Piro

"Only Irish coffee provides in a single glass all four essential food groups: alcohol, caffeine, sugar, and fat." ~Alex Levine

"What is food to one man may be fierce poison to others." ~Lucretius. 95-55 B. C.

"To be truly happy and contented, you must let go of what it means to be happy or content."
~Confucius

"Coarse rice for food, water to drink, and the bended arm for a pillow - happiness may be enjoyed even in these."
~Confucius

"Part of the secret of success in life is to eat what you want and let the food fight it out inside."
~Mark Twain

"Leave your drugs in the chemist's pot if you can heal the patient with food."
~Hippocrates

"Do not cease to drink beer, to eat, to intoxicate thyself, to make love and to celebrate the good days." ~Egyptian proverb

When speaking, use a grain of sugar; when listening, use a grain of salt.

Liquid Garlic Love

2009-04-17T23:31:00.000-07:00

Roasted garlic for the compound butter in which to saute the musrooms!

Want to go to bed assured that you will not be attacked by fictitiously stereotypical vampires? Well this is the soup for you! Warm, garlicky, and delicious, the light browning of the garlic softens the flavour in this dish. Based on The Christopher's Garlic Soup recipe from the Garlic Lover's cookbook.

Try it with yolks as the original recipe calls for, or go the frugal route and just use whole eggs. The end product with yolks only is creamier, whereas the softly cooked egg whites in the latter may remind one of egg drop soup. Work with what you have as always!

8 Cups Beef Broth [any broth will due really]
14 Cloves Garlic [I just use a whole head, which varies from 12-20 cloves]
2 Tablespoons Butter
2 Tablespoons Minced Parsley
1 Tablespoon Flour
1/4 Teaspoon Pepper
3 Eggs, beaten, or 6 egg yolks

Mince garlic, and brown very lightly in butter with minced parsley stirring constantly.

Add flour and lighty brown.

Slowly add broth and pepper while stirring, and simmer 30-60 minutes.

Temper yolks, and add to soup, or just crack the whole eggs in and stir.

Here is the soup served with sauteed mushrooms, sourdough bread, and Oaxaca cheese

Chops and Apples

2009-03-16T10:02:00.000-07:00

The oven is warming my little nest, so Katie must be getting ready to make something. I captured a couple of shots of what looks like an adaptation of a roast. Pork chops were seasoned, and placed on top of baby carrots that had been tossed with a small amount of melted butter and two tablespoons of apple juice. Atop these were placed chopped apples and green onions. What a combination I thought, apples and onions, as I snacked upon a slice of apple that had been flung to a corner of the cutting board. The bit that was left in the pan however proved a pleasing combination with the pork. Much to my delight, the meal included macaroni and cheese, a take off of this version of mom's macaroni and cheese. Only I usually use milk, and flour browned in butter.

3 or 4 pork chops, seasoned to taste (seasoned salt was employed)
2-3 cups baby or sliced carrots
1/2 tablespoon butter
2 tablespoons apple juice
1 sliced onion, or several green onions
1-2 sliced apples

Melt the butter and toss with carrots, and place in a small baking pan.
Pour the apple juice over, and place chops on top.
Put the onions and apples over the top, cover and bake at 400 degrees until the carrots are desired tenderness.

Carbonara! Sort Of....

2009-03-03T08:06:00.000-08:00

I'm reasonably sure that this isn't a "proper" carbonara, but it has bacon, cheese, pasta, pesto, and garlic, so whatever it properly is, it is certainly delicious! My mom made this when I was growing up as a quick, filling dinner. Just fry however much bacon you want. 3-10 strips let's say. Cook your pasta (however much you need), and while it's still hot mix in an egg or two and a splash of milk, cream, half & half, or other dairy liquid. Pressed for a measurement, I'd say a quarter cup or so, maybe a bit less. As you mix the hot pasta with the egg, the egg will lightly cook, and combine with the milk to make a creamy sauce base. To this add a spoonful of tomato paste, and a couple of spoons of pesto, and one or two crushed garlic cloves if you want. Then on to the parmesan, add it to taste. Yes, that's the powdered stuff picture, and I added about a half cup. Yes, it is indeed generic :D After you've combined all that, toss in the (broken up or sliced before frying) bacon, and there you have a hearty pasta main dish.... That tastes pretty good first thing in the morning..... Then again for lunch.....

Salisbury Steak and Pilfered Potatoes

2009-02-24T20:00:00.000-08:00

It would appear that I am not the only one to gather crumbs for my supper. My subject recently brought home several very nice looking red potatoes, which apparently were taken from the trimmings of a local produce purveyor. Around this she constructed the evening meal, along with some mushrooms and cubed steak.

The potatoes were simply boiled and combined with butter, salt, and pepper to taste, left only mildly flavoured, as the gravy for the main course will apparently be rather savory. From my hiding place, I saw her employ a combination of sauteed mushrooms, strong broth, and red wine to make a rich, full bodied gravy. I can attest to its flavor because as the cook turned her back, I made off with a happily won taste.

Gravy:
2 cups sliced mushrooms
2 tablespoons butter
Small handful of flour
4 cups strong beef broth (any similar liquid can be substituted)
1/3-1/2 cup red wine according to taste
1 tablespoon soy sauce (in this cook's case, one packet left over from Chinese food)
1 tablespoon dehydrated minced garlic
2 teaspoons Worcestershire sauce
1 clove minced garlic
salt and pepper to taste

The steaks were lightly coated in flour and allowed to rest for 5 minutes, then dipped in an egg wash consisting of 1 egg, a few tablespoons of milk, and a touch of hot sauce, then back into the flour, and allowed to sit for about 10 minutes before browning in a little oil and set aside.

The mushrooms are cooked over low heat with the butter until soft, then the heat turned up, the garlic added, and left to lightly brown. Again Elliot has stolen away with a sample, and appears quite pleased with the added hint of garlic. A handful of flour followed, and it was browned very slightly, probably to further enhance the flavour of the sauce. The remaining ingredients were added slowly as the cook vigorously stirred the homely looking mixture. It was brought to a boil, and the meat placed in the pan. Left to stew covered over low heat for about 30 minutes, the meat tenderized and the coating combined with the sauce to make a very thick, hearty gravy.

Twice Baked Potato Casserole

2008-08-12T19:27:00.001-07:00

I modified this recipe slightly; I used only 3 big potatoes, 2 cups cheese, and just a couple of tablespoons of sour cream, and a tablespoon of buttermilk. My potato cubes were a bit larger. I combined the cheese, sour cream, and buttermilk to use as my layers. I nuked the potatoes and bacon to save a little time :)

twice baked potato casserole

* 6 medium potatoes, baked
* 1/2 teaspoon salt
* 1/4 teaspoon pepper
* 1 lb bacon, cooked and drained
* 3 cups sour cream
* 2 cups shredded mozzarella cheese
* 2 cups shredded cheddar cheese
* 2 green onions, chopped

Directions

1.
Cut peeled potatoes in 1 inch cubes.
2.
Place half in greased 13x9 baking dish.
3.
Sprinkle with half the salt, pepper, and bacon.
4.
Top with half the sour cream and cheeses.
5.
Repeat layers.
6.
Bake, uncovered at 350* for 25 minutes.
7.
Sprinkle with onions.

Lookin' out my back door and easy chicken with pasta

2008-05-22T19:48:00.000-07:00

Part One: The Birds!

Oh boy has the wind been blustering for the past couple of days! The carport cover has been clanging away and the mulberry branches whipping about. Nice thing is though is that all the fallen leaves have been blown away :D There has been a small family or group of 5 little grey birds hanging around the back porch, three of who I have heard and seen begging, so I'm guessing it is a family group. Anyway, they have been taking refuge under the overhang and on the roof under the mulberry branches. They create a nice little protected area on part of the roof.

If anybody can recognize the species from the pictures and the fact that we are located in stanislaus county, I'd love for you to leave a comment!

Here is a pic I took through the dirty back-door window, we didn't want to disturb them.

Another pic, the little puffball is still preening the same spot

I went outside around the side of the house and put out a few meal worms in a dish for them, far enough away to not disturb them, but close enough to be in easy sight :D

Part Two: Pasta Ramblings

I also tossed together a very simple but tasty dinner, from what we have on hand, a chicken leg quarter skinned and split between a thigh and drumstick, seasoned with creole seasoning and baked in a covered dish. While that was baking, I got some water boiling and tossed in some pasta, then got a piece of bacon going in the microwave. Then it was a simple matter of deciding on a vegetable. I went with some frozen peas so I could just toss them in during the last couple of minutes with the pasta.

Once that is done, just drain the pasta/peas and toss with the chopped bacon, a couple of tablespoons of cream or milk, and a couple of handfuls of parmasan (the cheap stuff if you are on a budget), maybe a little salt, and let it all meld together for a few.

The really nice thing about this particular "recipe" is that it is a very versatile side dish. You can use any vegetable that can be boiled, so long as you time it correctly, and you can use any shape of pasta that you have sitting around. Then all you need is a sauce and/or flavoring. This can be as simple as a couple of cloves of garlic to a long-simmered reduction of red wine and tomatoes. The key is to use what you have on hand. Have some canned tomatoes? dice those suckers, and toss with the pasta with some pesto, italian seasoning, onion, or garlic. Or use a little butter, lemon pepper, and broccoli with penne. Heck, you could even use a mix; the endpiece of a squash and some carrots tossed in the cooking water, then italian stewed tomatoes or any salad dressing (works especially for a cold dish) added at the end, the options are nearly endless.

So with all that rambling typed, here is what our refridgerator yielded for a tasty chicken and pasta dinner for two:

Another amazing favourite: Tomatoes!

2008-05-10T19:14:00.000-07:00

A piece of some of The Big Guy's best work, tomatoes are versatile, tasty, and cheap in their canned form. Much like how you can always build a meal around a potato, you can always use canned tomatoes to tie a meal together. Together these are two of your budget's best friends. Tomatoes compliment everything from pork to pasta, asparagus to zucchini.

Here is a nice little overview of the health benefits of tomatoes. Soon to come will be some more suggestions on adding this tasty, versatile berry to your life.

Health Properties of Tomatoes

Here are 10 reasons you should be eating more delicious, nutritious tomatoes.

By Elaine Magee, MPH, RD
WebMD Weight Loss Clinic - Expert Column

Reviewed By Louise Chang, MD

I live in California, where we seem to eat a lot of sandwiches, salads, and Mexican food. And my favorite cuisine to cook is Italian. In my house, if we aren't enjoying tomatoes on our sandwiches or in our salads or salsa, we're saucing up dinner with some marinara. And those high-flavor, garden-fresh grape and cherry tomatoes? We eat them plain, like cherries.

Eating lots of tomatoes, any way you can, is a great thing. This fruit that acts like a vegetable is loaded with health properties.

Here are 10 reasons why you should have tomatoes in your kitchen and pantry:

Tomatoes contain all four major carotenoids: alpha- and beta-carotene, lutein, and lycopene. These carotenoids may have individual benefits, but also have synergy as a group (that is, they interact to provide health benefits).
In particular, tomatoes contain awesome amounts of lycopene, thought to have the highest antioxidant activity of all the carotenoids.
Tomatoes and broccoli have synergy that may help reduce the risk of prostate cancer. One study showed that prostate tumors grew much more slowly in rats that were fed both tomato and broccoli powder than in rats given lycopene as a supplement or fed just the broccoli or tomato powder alone.
A diet rich in tomato-based products may help reduce the risk of pancreatic cancer, according to a study from The University of Montreal. The researchers found that lycopene (provided mainly by tomatoes) was linked to a 31% reduction in pancreatic cancer risk between men with the highest and lowest intakes of this carotenoid.
Tomatoes contain all three high-powered antioxidants: beta-carotene (which has vitamin A activity in the body), vitamin E, and vitamin C. A U.S. Department of Agriculture report, What We Eat in America, noted that a third or us get too little vitamin C and almost half get too little vitamin A.
Tomatoes are rich in potassium, a mineral most of us don't get enough of. A cup of tomato juice contains 534 milligrams of potassium, and 1/2 cup of tomato sauce has 454 milligrams.
When tomatoes are eaten along with healthier fats, like avocado or olive oil, the body's absorption of the carotenoid phytochemicals in tomatoes can increase by two to 15 times, according to a study from Ohio State University.
Tomatoes are a big part of the famously healthy Mediterranean diet. Many Mediterranean dishes and recipes call for tomatoes or tomato paste or sauce. Some recent studies, including one from The University of Athens Medical School, have found that people who most closely follow the Mediterranean diet have lower death rates from heart disease and cancer. Researchers from the Harvard School of Public Health, who followed more than 39,000 women for seven years, found that consumption of oil- and tomato-based products -- particularly tomato and pizza sauce -- was associated with cardiovascular benefits.
When breastfeeding moms eat tomato products, it increases the concentration of lycopene in their breast milk. In this case, cooked is best. The researchers also found that eating tomato products like tomato sauce increased concentrations of lycopene in breast milk more than eating fresh tomatoes did.
Tomato peels contribute a high concentration of the carotenoids found in tomatoes. The amount of carotenoids absorbed by human intestinal cells was much greater with tomato paste enriched with tomato peels compared to tomato paste without peels, according to a study from Marseille, France. The tomato skin also holds most of the flavonols (another family of phytochemicals that includes quercetin and kaempferol) as well. So to maximize the health properties of tomatoes, don't peel them if you can help it!

Terrific Tomato Recipes

The good news is that America already loves tomatoes. They're one of the top fresh vegetables eaten in this country, and are the most frequently consumed canned vegetable, according to U.S. Department of Agriculture statistics.

Here are two tomato recipes to help you start eating more of these nutritious fruits today.

Halfway Homemade Garlic & Onion Pasta Sauce

You start with a bottle or can of marinara sauce, and end with a chunky, homemade-style pasta sauce.

2 teaspoons extra-virgin olive oil
2/3 cup chopped sweet onion
1/2 cup chopped red, yellow or orange bell pepper
2 teaspoons minced garlic
A dash of black pepper
1/4 cup chopped fresh basil
2 cups bottled or canned marinara sauce
1/4 cup red wine of choice, such as merlot (optional)

Add olive oil to a medium, nonstick saucepan over medium-high heat. Once oil is hot, add onion and bell pepper and sauté until cooked (about 4 minutes).
Reduce heat to low. Stir in minced garlic and black pepper and cook about a minute more. Stir in fresh basil, marinara, and wine (if desired) and simmer until the sauce is good and hot (a minute or two more). Serve with cooked pasta, chicken, fish, etc.

Yield: 4 servings (about 3/4 cup to 1 cup each)

Per serving: 132 calories, 3 g protein, 17 g carbohydrate, 6 g fat, 0.9 g saturated fat, 3.8 g monounsaturated fat, 1.4 g polyunsaturated fat, 0 mg cholesterol, 3 g fiber, about 500 mg sodium (depending on the marinara sauce used). Calories from fat: 41%.

Simple Tomato & Herb Salad

This dish is simple because it uses a bottled salad dressing. The rest of the chopping and slicing goes quickly. It's all about featuring the garden fresh or vine-ripened tomato in all of its glory.

2 1/2 pounds (about 6 medium) garden fresh or vine-ripened tomatoes
1/2 cup thinly sliced red onion, separated into rings
2 shallots, sliced thin
6 tablespoons light or reduced fat Italian-style salad dressing (your choice)
1/3 cup minced mixed fresh herbs such as basil, parsley, and tarragon

Core tomatoes and cut them into 1/2-inch thick slices. Arrange tomato slices in a deep serving dish (a 9x11-inch dish works well), and scatter onion and shallots over them.
Drizzle the bottled salad dressing evenly over the salad. Cover the dish and chill for 20-30 minutes.
Sprinkle herb mixture over the top and serve.

Speaking of Potatoes, How to Grow Them!

2008-05-04T13:21:00.000-07:00

My mom blames the Irish blood in me for two things: my near-impossible to match light skin, and a love of potatoes. I can't help it, with their white fluffy clouds of pulp just staring up at you, offering a heavenly taste if you would but partake, they are downright seductive. You can whip them into a light fluff, fry them to a delicious golden brown, or use them as a hearty side to a meaty roast.

Just try telling me these delicious tubers don't just call out to be grown and enjoyed

There are varieties for boiling, roasting, baking, and mashing. My personal favourite for baking is the gold yukon, it has a more velvety texture and buttery flavor than your common russet, though I've been wanting to try fingerlings, a smaller straighter potato about the size of a large jalepeno that is often served whole, as a roasted side dish.

So here is a guide to help you get started on growing these damp, dark lovelies!

Growing Potatoes In Containers

Growing potatoes in containers may not make a lot of sense unless you want to grow varieties that are hard to find or are particularly expensive. Growing your standard russet potatoes or giant baking potatoes is probably going to be a waste of space, although it might be fun. But if you are like me, you want to make the most efficient use of the space you have available.

Potatoes are reproduces through the eyes on potatoes. You've no doubt seen these sprouts on potatoes that have been sitting for too long in your cupboards. The eyes shoot out sprouts, and when you plant these sprouts, you can grow potatoes.

It is NOT recommended that you do this, however. Potatoes that are found in supermarkets are typically treated with chemicals to inhibit sprouting. They do not typically grow very well when planted, and might poison the soil if you try to grow something else in it later. You should grow your potatoes from what is known as seed potatoes.

Seed potatoes are not actually seeds. Potatoes do not have seeds. They are actually specially grown miniature tubers that have been grown in controlled conditions to minimize the chance of disease. You should try to buy certified disease-free seed potatoes when possible.

Seed potatoes should be presprouted. Simply place the seed potatoes in a shallow tray and put the tray into a warm, sunny spot. Then spray them with some water or liquid seaweed. It should be about two weeks before sprouts form. When they are about an inch tall, you can plant them.

In order to get the best yield from your potato plants, you need to make sure that the stems grow to a good length. Hilling is traditionally used to aid in enlongating the stems. In hilling, you plant your potato sprouts in a trench, gradually filling the trench with more soil as the stems grow. You can easily do this in your containers.

I recommend using 20 gallon plastic garbage cans or large plastic storage tubs to grow potatoes in. You can also use very large pots or buckets, but garbage cans and storage tubs can be covered to store the soil in for the next year. Simply take your plastic garbage can or tub and drill several holes in the bottom for drainage. Then fill the container about one third full with your potting soil mix. Put your potato sprouts on top of the soil, spaced approximately 6 inches apart, and at least 4 inches away from the sides of the container. Then cover the sprouts with about two inches of potting soil. When the plants reach about 6 inches in height, add another two or three inches of potting mix, covering the lower leaves of the plants. Every time the plants reach a height of six inches above the soil, add another two to three inches of soil. When the soil reaches about 1 to 2 inches from the top of the container, you can stop adding soil, but mound the soil up around the base of each plant.

It is important to keep potatoes well watered on a very regular basis. If you allow the potatoes to get too dry, then add a lot of water, then let them dry again, you will end up with disfigured potatoes that look lumpy and will have a very poor texture when cooked. Remember to keep them watered consistently.

One of the only problems you are likely to encounter when growing potatoes in containers is the Colorado potato beetle. They may not be a problem where you live, so check with your local county extension office to find out. If you happen to see their egg clusters on your plants, simply pick them off by hand and destroy them.

The first potatoes will be ready to harvest in around two months. If the plants start to flower, it's time to start harvesting. Some varieties won't make flowers at all, so don't count on this to happen, but if you do see flowers, you know it's definitely time.

To harvest potatoes, simply dig around in the soil with your hands, feeling the size of each potato you encounter. If it is the size you want, pull it up. Otherwise, leave it alone and it will continue to grow. Each plant should produce about 2 to 4 pounds of potatoes, depending on the variety.

Some good potato varieties for growing in containers:

All Blue - This is an heirloom potato that is blue inside and is absolutely stunning when cooked.

Yukon Gold - This is a smaller variety of potato with golden flesh, and a rich, buttery flavor.

Red Pontiac - This is a red-skinned variety that grows well in containers.

Fingerling - There are several varieties of small, finger-shaped potatoes that grow well in containers.

After you have harvested all of your potatoes, make sure you remove all of the plants from the soil and dispose of them. If you have used a plastic trash can or tub, you can put the lid on top of the container and leave the soil to use to grow potatoes again next year!

The Potato Makes a Comeback

2008-05-04T11:59:00.000-07:00

The potato makes a comeback

As wheat and rice prices surge, the humble potato - long derided as a boring tuber prone to making you fat - is being rediscovered as a nutritious crop that could cheaply feed an increasingly hungry world.

Potatoes, which are native to Peru, can be grown at almost any elevation or in any climate: from the barren, frigid slopes of the Andes Mountains to the tropical flatlands of Asia. They require very little water, mature in as little as 50 days, and can yield between two and four times as much food per hectare as wheat or rice. Rice on Wednesday climbed to a record level for a second day to $22.67 per 100 pounds.

The potato has potential as an antidote to hunger caused by higher food prices, a population that is growing by one billion people each decade, climbing costs for fertilizer and diesel, and more cropland being sown for biofuel production.

To focus attention on this, the United Nations named 2008 the International Year of the Potato, calling the vegetable “a hidden treasure.”

Even though the potato emerged in Peru 8,000 years ago near Lake Titicaca, Peruvians eat fewer potatoes than people in Europe: Belarus leads the world in potato consumption, with each inhabitant of the eastern European state devouring an average 171 kilograms, or 377 pounds, a year.

India has told food experts it wants to double potato production in the next 5 to 10 years. China, a huge rice consumer that historically has suffered devastating famines, has become the world’s top potato grower. In sub-Saharan Africa, the potato is expanding more than any other crop right now.

The developing world is where most new potato crops are being planted, and as consumption rises poor farmers have a chance to earn more money. The potato is already the world’s third-most-important food crop after wheat and rice. Corn, which is widely planted, is mainly used for animal feed.

Potatoes come in about 5,000 types. With colours ranging from alabaster-white to bright yellow and deep purple and countless shapes, textures and sizes, potatoes offer inventive chefs a chance to create new, eye-catching plates.

They also have one-fourth of the calories of bread and, when boiled, have more protein than corn and nearly twice the calcium, according to the Potato Center. They contain vitamin C, iron, potassium and zinc.

One factor helping the potato remain affordable is that unlike wheat, it is not a global commodity, so has not attracted speculative professional investment. reuters

Story of an Impromptu Family Dinner

2008-05-02T09:53:00.000-07:00

I love having my in-laws right next door, for precisely this reason :) Last night Elliot and I sauntered on next door to chat with his mom about, well, nothing. Rick was out of town at the moment in the big-rig. We happened to walk through her door to the smell of what I initially thought was Pappy's Seasoning, but turned out to be lemon pepper (I think I just figured out what one of the major ingredients in pappy's is lol). She was cooking up some chicken breasts that needed to be used up. So she asked us if we would like some, so seeing as we had not had dinner yet, it sounded good. Then D remembered that she had some leftover steak and baked potato from a lunch she had had at Denny's, so remembering my unnatural love of under-cooked steak, she offered it to me. Elliot is one (like me) who likes a starch of some form with dinner, so I scuttled back here to grab a box of pasta-roni to fix for him next door, while his mom prepared some steamed broccoli.

So there we are, all three with different dinners, having a good chat, watching some good tv, and just being cozy.

This should happen more often. It's not unusual for us to pop in over there for a few, but awhile ago we had a good run where we were having dinner with them once or once every other week, and I'd like that to happen again.

I recall several times when Elliot's sister was over visiting, we'd pop in and the four of us would have dinner together, sometimes they would be making something, sometimes I'd bring something, and we'd all just hang out for a couple of hours just bullshitting and discussing things :)

Ah, the joys of having good people :D

A Tropical Fireball

2008-04-24T10:18:00.000-07:00

I am almost out of hot sauce, because I've been on a bit of a kick lately; I've been using it on eeeeeverything! So I thought it the perfect opportunity to try making it. After sorting through recipes on recipezaar, pepperfool, and hotsauceblog I decided on a tropical sweet sauce for my first try.

I started off with about a quarter pound of peppers, around half habaneros and half serranos. Then I was off in search of the tropical fruit element. A cheap can of mandarin oranges caught my eye. The rest of the sauce was made up of fresh lemon juice (about 1 lemon), a splash of vinegar, seasoned salt, and a big dab of honey. You can lower the heat level by removing the seeds and ribs of the peppers, but where is the fun in that?

Let it simmer until the peppers are soft, then just go to town on it with a blender.

Then if you are adventurous, dip some shrimp in it then toss them on the grill/griddle for fireball shrimp! They are mouth-numbingly good!

Heart-Healthy Diet

2008-04-21T18:04:00.000-07:00

This is a .pdf file on the computer here, but I have no idea how to or if you can post documents on these blogs, so I copied the whole thing to post! Elliot's family has a history of type 2 diabetes, and diabetes and heart disease are closely linked. So in an effort to keep both our asses alive for as long as possible, I have been reading (and reading, and reading, and reading.......) all the nutrition info I can get my hands on.

You can probably expect to see me post these every so often. As with most things in this world, there are MANY different approaches to dealing with heart disease, diabetes, and the prevention of these things, and these postings will reflect that. They are all going to get tagged "health" so as to be easy to find :) The text is going to look a little loopy compared to the original, because in order to highlight and copy, I had to save it as a .txt document, for some reason I couldn't highlight and paste directly from the .pdf to the blog.

So without further adieu, here is the piece.

Heart-Healthy Diet

WHAT ARE THE IMPORTANT COMPONENTS OF A HEART-HEALTHY DIET?

Heart-Healthy Goals. The goals of a heart-healthy diet are to eat foods that help obtain or maintain healthy levels of
cholesterol and other lipids (fatty molecules) by achieving the following:

· Reducing overall cholesterol levels and low-density lipoproteins (LDL), which are harmful to the heart.
· Increasing high-density lipoproteins (HDL), which are beneficial for the heart.
· Reducing other harmful lipids (fatty molecules), such as triglycerides and lipoprotein(a).
Any diet should also help keep blood pressure and weight under control.

General Recommendations. Although there are many major dietary approaches for protecting health, experts generally
agree on the following recommendations for heart protection:

· Choose fiber-rich food (whole grains, legumes, nuts) as the main source of carbohydrates, along with a high
intake of fresh fruits and vegetables.
· Avoid saturated fats (found mostly in animal products) and trans fatty acids (found in hydrogenated fats and
many commercial products and fast foods). Choose unsaturated fats, particularly omega-3 fatty acids (found
in vegetable and fish oils).
· In selecting proteins, choose soy protein, poultry, and fish over meat.
· Weight control, quitting smoking, and exercise are essential companions of any diet program.
After embarking on any heart healthy diet, it generally takes an average of three to six months before any noticeable
reduction in cholesterol occurs, although some people have reported better levels in as few as four weeks. An intensive
program may be necessary to achieve significant improvements in cholesterol levels and to reduce other heart risk
factors.

[For more information on heart problems see Well-Connected Report #23 Cholesterol, Other Lipids, and Lipoproteins,
Report #3 Coronary Artery Disease and Angina, Report #14 High Blood Pressure, and Report #53 Weight Control and
Diet.]

Fats and Oils

Some fat is critical in everyone's diet, but certain fats have good or harmful effects on health, depending on their
chemistry. All fats, good or bad, are high in calories compared to proteins and carbohydrates. In order to calculate daily
fat intake, multiply the number of fat grams eaten by nine (one fat gram is equal to 9 calories, whether it's oil or fat) and
divide by the number of total daily calories desired. One teaspoon of oil, butter, or other fats equals about five grams of
fat. All fats, no matter what the source, add the same calories.

People should strive to replace saturated (animal fats) and trans fatty acids (commercial fats) with unsaturated fats from
plant and fish oils. The American Heart Association and other experts now recommend that the source of most of these
unsaturated fats should come from omega-3 fatty acids, which are found in fish and plant sources.

The Chemistry of Fats and Cholesterol. Most of the cholesterol in the body does not come from food but is produced by
the liver -- stimulated by saturated fats. The dietary key to managing cholesterol, then, lies in understanding some of
the major compounds in fats and oils that are becoming important in health:

· Fatty Acids. All fats and oils found in foods are made up of chains of molecules called fatty acids. There are
three major chains: saturated fatty acid (found mostly in animal products) and two unsaturated fatty acids --
monounsaturated and polyunsaturated fatty acids (found in plant products). The oils and fats that people and
animals eat are nearly always mixtures of these three chains, but one type of fatty acid usually predominates in
specific oils or fats.
· Essential Fatty Acids. In addition, there are three chemical subgroups of polyunsaturated fatty acids called
essential fatty acids: omega-3 and omega-6 polyunsaturated fatty acids, and omega-9 monounsaturated fatty
acids.
· Trans Fatty Acids. To complicate matters, there are also trans fatty acids, which are not natural but are
manufactured by adding hydrogen atoms to polyunsaturated fatty acids (called hydrogenation).
Harmful Fats. Reducing consumption of saturated fats and trans fatty acids is the first essential step in managing
cholesterol levels through diet.

· Saturated Fats. Saturated fats are found predominantly in animal products, including meat and dairy products.
They are strongly associated with higher cholesterol levels, and they may be even more dangerous in women
than in men. Avoiding fats during the evening meal may be especially helpful. High-fat meals are associated
with sudden surges in triglyceride levels and other lipids along with impaired blood flow in the arteries to the

Heart-Healthy Diet

heart. (The so-called tropical oils, palm, coconut, and cocoa butter, are also high in saturated fats. Evidence is
lacking, however, about their effects on the heart. The countries with the highest palm-oil intake, Costa Rica
and Malaysia, also have much lower heart disease rates and cholesterol levels than Western nations.)

· Trans Fatty Acids. Trans fatty acids are manufactured fats created during a process called hydrogenation,
which is aimed at stabilizing polyunsaturated oils to prevent them from becoming rancid and to keep them
solid at room temperature. They may be particularly dangerous for the heart and may pose a risk for certain
cancers. Some experts believe that these partially hydrogenated fats are even worse than saturated fats. Studies
report that high consumption of these fats reduces HDL cholesterol levels, has harmful effects on the linings of
the arteries, and may increase the risk for type 2 diabetes. Women whose diets were high in trans fatty acids,
however, had a 53% increased risk for heart attack compared to those who consumed the least of those fats.
Hydrogenated fats are used in stick margarine and in many fast foods and baked goods, including most
commercially produced white breads. (Liquid margarine is not hydrogenated and is recommended.) The FDA
has now required that food labels include information on trans fatty acids.
Beneficial Fats and Oils. It should be noted that some fat is essential for health, and fat is essential for healthy
development in children. Public attention has mainly focused on the possible benefits or hazards of monounsaturated
(MUFA) and polyunsaturated (PUFA) fats.

· Polyunsaturated fats are found in safflower, sunflower, corn, and cottonseed oils and fish.
· Monounsaturated fats are mostly present in olive, canola, and peanut oils and in most nuts. (Canola is the least
saturated of all the fats.) Some studies have reported that replacing carbohydrates with monounsaturated fats
improves glucose control after meals and reduces triglycerides in people with type 2 diabetes. Oils are more
calorie-dense, however, and such patients should be wary of weight gain.
Researchers are most interested in the smaller fatty-acid building blocks contained in both oils, which may have more
specific effects on lipids. Three important fatty acids are the essential fatty acids omega-3, omega-6, and omega-9.

Omega-3 fatty acids are found in fish oil (docosahexaenoic and eicosapentaneoic acids) and plants (alpha-linolenic
acid).

· Docosahexaenoic (DHA) and Eicosapentaneoic (EPA) Acids. DHA and EPA are found in fish oils, and
evidence suggests that they have significant benefits for the heart, including reducing sudden death from heart
disease, dangerous heart rhythms, inflammation, blood clotting factors, blood pressure, and improving
triglyceride and HDL levels. These fatty acids may also reduce risks for other disorders, including stroke,
rheumatoid arthritis, asthma, ulcerative colitis, some cancers, and mental decline. Fish oil supplements may
increase LDL levels in certain people and impair short term control of blood sugar in people with type 2
diabetes. The significance of these findings is not yet known.[For more information, see Fish under Protein,
below.]
· Alpha-linolenic Acid. Alpha-linolenic acid is a plant precursor of DHA, which means the body can convert it
to DHA. Sources include canola oil, soybeans, flaxseed, and certain nuts and seeds (walnut, flax, chia and
sometimes pumpkin seed). Some, but not all, studies suggest that oils or foods containing these oils may also
be heart-protective. Supplements or foods containing this oils may also protest the heart. For example studies
have reported heart protection from flaxseed supplements and also from nuts, such as almonds, macadamia,
and walnuts. Nuts are high in calories, although studies in 2002 reported that replacing usual snacks with
almonds did not affect the daily diet and significantly reduced cholesterol and other heart disease risk factors.
Still, people must be aware of that nuts are not low-calorie snacks.
Omega-6 polyunsaturated fatty acids are found in corn, safflower, soybean, and sunflower oil. PUFA oils containing
omega-6 fatty acids constitute most of the oils consumed in the US. Some omega-6 fatty acids are important for
health. However, high intake of these fats was associated in one study with weight gain in the abdomen (the so-called
apple shape), a risk factor for heart disease. High consumption is also associated with a higher risk for certain cancer
and some chronic diseases.

Omega-9 monounsaturated fatty acids are contained in canola and olive oil, which have bother been associated with
health protection.

Research suggests that a healthy balance of all these fats may be important and that our current Western diet contains an
unhealthy ratio of omega-6 to omega-3 fatty acids (10 to 1). Omega-9 fatty acids may also contain chemicals that
block harmful factors found in omega-6 fatty acids. Researchers are finding then that the most benefits may be found in
mixture of all three fatty acids found in both poly- and monounsaturated oils, but in modest amounts that do not add
too many calories.

Fat Substitutes. Fat substitutes added to commercial foods or used in baking, deliver some of the desirable qualities of
fat, but do not add as many calories. Some include the following:

Plants substances known as sterols and their derivatives called stanols reduce cholesterol by impairing its
absorption in the intestinal tract. Margarines containing them (Benecol, Take Control) are available. Benecol is
derived from pine bark and Take Control from soybeans. Two servings a day of either brand as part of a

Heart-Healthy Diet

low-fat diet can lower LDL and total cholesterol. In one study, consuming a sterol-based margarine doubled
the LDL-lowering effects of a statin (a common cholesterol-lowering drug) compared to a standard
margarine. These products do not appear to have block absorption of fat-soluble nutrients or vitamins, as
olestra does [see below]. They may be hydrogenated and include some trans fatty acids, however.

· Olestra (Olean) passes through the body without leaving behind any calories from fat. Studies suggest that it
helps improve cholesterol levels and may help overweight people lose weight. Early reports of cramps and
diarrhea after eating food containing olestra have not proven to be significant. Of greater concern is the fact
that even small amounts of olestra deplete the body of certain vitamins and nutrients that may help protect
against serious diseases, including cancer. The FDA requires that the missing vitamins be added back to
olestra products, but not other nutrients.
· Beta-glucan is a soluble fiber found in oats and barley. Products using this substance (e.g., Nu-Trim) may
reduce cholesterol and have additional health benefits.
A number of other fat-replacers are also available. Although studies to date are not showing any significant adverse
health effects, their effect on weight control is uncertain, since many of the products containing them may be high in
sugar. Of interest was one study suggesting that people who consume foods that contain fat substitutes do not learn to
dislike fatty foods, while people who learn to cook using foods naturally lacking or low in fat eventually lose their taste
for high fat diets. It should be stressed that eliminating all fats from ones diet can be harmful to general health.

Note on Dietary Cholesterol

The story on cholesterol found in the diet is not entirely straightforward. Cholesterol is found only in animal
tissues, with high amounts occurring in meat, dairy products, egg yolks, and shellfish. The American Heart
Association recommends no more than 200 mg of cholesterol per day. One study estimated, however, that
reducing dietary cholesterol intake by 100 mg/day would only produce a 1% decrease in cholesterol levels. And
eggs specifically have many nutrients. Most people, then, can eat eggs occasionally without concern.

Studies now suggest that dietary cholesterol itself may not pose any significant risk for heart disease in most
individuals. Exceptions may be people with diabetes, who should still avoid eating eggs or other high-cholesterol
foods (such as shrimp) more often than once a week.

Carbohydrates

Carbohydrates are either complex (as in starches) or simple (as in fruits and sugars). One gram of carbohydrates equals
four calories. The current general recommendation is that carbohydrates should provide between 50% and 60% of the
daily caloric intake. Important studies are reporting that individuals can protect their heart and circulation and even
extend their lives just by eating plenty of fruits and vegetables.

Complex Carbohydrates. In all cases, complex carbohydrates found in whole grains and vegetables are preferred over
those found in starch-heavy foods, such as pastas, white-flour products, and potatoes. Most of these are high in fiber,
which is important for health. Whole-grains specifically are extremely important for people with diabetes or at risk for
it. [See Box Fiber-Rich Foods and Table Some Examples of Healthy Foods.]

Simple Carbohydrates (Sugar). The World Health Organization and the Food and Agriculture Organization now
recommend that no more than 10% of daily calories should come from sugar. (Currently, Americans eat nearly half a
pound of sugar a day on average, and sugar intake constitutes 25% of a day's calories.) Sugars are usually one of two
types:

· Sucrose. Source of most dietary sugar, found in sugar cane, honey, and corn syrup.
· Fructose. Found in fruits and vegetables. Although fructose does not appear to be have any difference effects
in the body than sucrose, most of the fruits and vegetables that contain it are vital for good health.
High level of sugar consumption -- whether fructose or sucrose -- has been associated with higher triglycerides and
lower levels of HDL cholesterol, the so-called good cholesterol. And the high consumption of sugar is most likely one
of the factor in the current obesity epidemic. Soda, other sweetened beverages, and fruit juice in fact may be singled out
as major contributors to childhood obesity.

Of increasing interest to researchers in the study of possible harm from sugar are advanced glycation end-products
(called AGEs), which are end-products of the chemical reaction between sugar and protein. This reaction occurs most
intensively when cooking at high temperatures -- particularly animal fats. (Steaming or cooking food in water does not
produce these chemicals. Low, slow cooking also produces fewer AGEs.) AGEs can also be formed by chemical
reactions in the body itself. They are now believed to promote factors in the inflammatory response that cause a number
of diseases or their complications, including Alzheimer's disease, diabetes, atherosclerosis, cataracts, and osteoporosis.

Heart-Healthy Diet

Fiber-Rich Foods

Fiber is an important component of many complex carbohydrates. It is almost always found only in plants. (One
exception is chitosan, a dietary fiber made from shellfish skeletons.) Fiber cannot be digested but passes through
the intestines, drawing water with it and is eliminated as part of feces content. High-fiber diets (up to 55 grams a
day) can be very helpful. Different fiber types may have specific benefits: :

· Insoluble fiber (found in wheat bran, whole grains, seeds, nuts, legumes, and fruit and vegetable peels)
may help achieve weight loss. Consuming whole grains on a regular basis may lower the risk for heart
disease, improve factors involved with diabetes, and may even lower the risk for type 2 diabetes in the
first place.(Wheat bran taken as supplements has not been associated with any benefits. The whole grain
may be needed for good health.) Of further note, high consumption of nuts, such as almonds,
macadamia, and walnuts) may be highly heart protective, independent of their fiber content.
· Soluble fiber (found in dried beans, oat bran, barley, apples, citrus fruits, and potatoes) may help achieve
healthy cholesterol levels and possibly reduce blood pressure as well. For example, a 2001 study
indicated that eating beans four or more times a week reduced the risk for heart disease by 22%. Oat
bran has also been highly studied for its benefits on the heart.
· Soluble fiber supplements, such as those that contain psyllium or glucomannan, may be beneficial.
Psyllium is taken from the husk of a seed grown in India and is a very effective agent for lowering total
and LDL cholesterol. It is found in laxatives (e.g., Metamucil), breakfast cereals (Bran Buds, Plantaben),
and other products. Of note, some studies suggest that psyllium increases triglyceride levels in
postmenopausal women. Sodium levels may also rise. People who increase intake of soluble fiber should
also drink more water.
Protein

In general, experts recommend that proteins should provide 12% to 20% of calories. One gram of protein contains four
calories. Protein is important for strong muscles and bones and may have specific benefits on blood pressure. The best
sources of protein are fish, poultry, and soy. At this time, it is wise to restrict red meat or any meat that is not lean.

Fish. Fish is probably the best source of protein. Evidence suggests that eating moderate amounts of fish (twice a week)
may improve triglyceride and HDL levels and help lower the risks for death from heart disease, dangerous heart
rhythms, blood pressure, a tendency for blood clots, and the risk for stroke. The most healthy fish are oily fish, such as
salmon, mackerel, or sardines, which are high in omega-3 fatty acids. Three capsules of fish oil (preferably as
supplements of DHA-EPA) is about equivalent to eating one serving of fish.

It should be noted that a French study reported a higher incidence of heart attack in men who ate fish daily. Such
findings may be due to mercury toxicity, which has harmful effects on the heart. High mercury content has been
observed in swordfish and shark and, to a medium extent, in tuna, trout, pike, tilapia (tile fish) and bass.Fish oil
supplements also may have some adverse effects on LDL levels in certain people and glucose control in people with
type 2 diabetes. More research is needed to further define the risks and benefits of fish, but at this time most evidence
for eating fish two or three times a week is highly positive for most people. [See Beneficial Fats and Oils under Fats
and Oils, below.]

Soy. Soy is an excellent food. It is rich in both soluble and insoluble fiber, omega-3 fatty acids, and provides all
essential proteins. Not all studies are consistent, but the majority has shown an improvement in at least one of the
cholesterol components in people who consumed at least 25 grams of soy protein. Soy may also reduce other heart risk
factors, at least in certain populations.For example, in one 2002 study, soy was beneficial for controlling blood sugar
and lowering LDL in postmenopausal women with type 2 diabetes. In another study, soy protein was associated with
lower systolic blood pressure in men. The best sources are soy products (tofu, soy milk) or whole soy protein. Adding
soy to lean ground beef may still provide heart benefits and be more acceptable for people who object to soy's taste or
its "veggie" image. (Note: Tablets of individual isoflavones -- chemicals, such as genistein or daidzein, found in soy
-- do not appear to offer any advantages. Soy sauce is also not a good source. It contains only a trace amount of soy
and is very high in sodium.)

More research is important to determine if soy has long-term complications. Of possible concern, a high intake of soy
during pregnancy may have some adverse effect on the fetus, although only animal studies have suggested this.

Meat and Poultry. For heart protection, one 1999 study suggested that it didn't matter if you chose fish, poultry, beef, or
pork as long as the meat was lean. (Saturated fat in meat is the primary danger to the heart.) The fat content of meat
varies depending on the type and cut. It is best to eat skinless chicken or turkey. However, the leanest cuts of pork (loin
and tenderloin), veal, and beef are nearly comparable to chicken in calories and fat and their effect on LDL and HDL
levels. It should be noted, however, that even chicken and lean meat do not improve cholesterol levels, and, in terms of
cardiac health, fish is a more desirable choice.

Dairy Products. A 2002 study reported a lower incidence of factors related to type 2 diabetes and heart disease (insulin
resistance, high blood pressure, obesity, and unhealthy cholesterol) with a high intake of dairy products, including those

Heart-Healthy Diet

with a high-fat content. Some researchers suggest the calcium in dairy products may be partially responsible for these
benefits. The effects of extra calcium on blood pressure, however, are mixed with some even showing higher pressure.
Because many dairy products are high in saturated fats, which are related to heart disease, this study requires
confirmatory evidence.

Some Examples of Healthy Foods

Apples
Flavonoids Fiber May have activity against
certain cancers (lung), heart
disease, asthma, and type 2
diabetes.

Avocados
Vitamin E, vitamin B6,
folate
May be heart protective

Beans
Flavonoids Folate, iron, potassium and
zinc, fiber
Some experts believe beans
are the perfect food.

Berries, All kinds of dark
colored
Ellegic Acid Vitamin C, minerals May protect the aging brain.
(In one study blueberries
were most effective.)

Broccoli (also kale, Brussels
sprouts, cauliflower)
Flavonoids, Isothiocyanates Vitamin C, folate, fiber, and
selenium
Anticancer properties.
Protective against heart
disease and stroke.

Carrots and other bright
yellow vegetables
Lutein, Beta carotene Vitamin A (converted from
carotenoids), Vitamin C,
fiber
Protects heart, eyes, lungs.
(Cooking carrots may
increase their benefits.)

Fish (particularly oily fish,
such as mackerel, salmon,
sardines)
Vitamin B3 and B12,
Essential fatty acids,
selenium
Heart and brain protective.

Garlic Allium (organosulfurs)
May be slightly protective
against heart disease.
Possible infection fighter.

Ginger
Cancer fighting properties

Grains (whole)
Lignans (phytoestrogens) Vitamin B, Selenium
(important antioxidant
mineral), fiber, folate
May help reduce the ability
of cancer cells to invade
health tissue.
Grapes and Red wine
Flavonoids, resveratrol Fights heart disease and
cancer. May have activity
against asthma, and type 2
diabetes.

Nuts (such as almonds,
macadamia, and walnuts)
Vitamin E, Vitamin B1,
Essential fatty acids, folate,
fiber
May lower cholesterol
levels, reduce sudden death
rates from heart disease, and
help prevent stroke and type
2 diabetes.

Onions
Flavonoids, allium
(organosulfurs)
May have activity against
certain cancers (lung), heart
disease, asthma, and type 2
diabetes.

Oranges and orange juice
Monoterpenes Vitamin C, folate,
potassium, fiber
Many health benefits.
Increases HDL levels and
helps maintain normal
blood pressure.

Potatoes (Sweet)
Vitamins A, C, and E Many health benefits.

Soy
Four ounces of tofu equals
about eight to 13 grams of
soy.
A soy burger contains about
18 grams of soy.
Isoflavones
(phytoestrogens),
flavonoids, phytosterol,
phytate, saponins
May have effects similar to
estrogen, including
maintaining bone and
benefiting the heart. May
also be protective against
prostate cancer and possibly
other cancers. Possible
protection against mental
decline. More studies are
needed.
Zeaxantin, Beta carotene

Spinach and other dark
green leafy vegetables
Vitamin C, folate, Vitamin
A (converted from
carotenoids)
Protects heart, lungs and
brain.

Tea (Green tea has reported
best benefits.)
Flavonoids Both black and green tea are
heart protective and may
protect against stroke.
Cancer-fighting properties,
particularly in green tea
(probably not black tea).

Tomatoes
Lycopene, Flavonoids Vitamin C, biotin, minerals Protects heart. Studies
suggest reductions in
prostate and other cancers.
Infection fighters.
Vitamins

Antioxidant Vitamins E, C, and A. Vitamins E, C, and A are most studied for their health effects because they serve as
antioxidants. Antioxidants are chemicals that act as scavengers of particles known as oxygen-free radicals (also
sometimes called oxidants). High intake of foods rich in these vitamins (as well as other food chemicals) have been
associated with many health benefits, including prevention of heart problems. Research on the effects of vitamin
supplements on heart disease and diabetes, however, has been mixed. Although some research has observed favorable
effects from vitamin E in preventing blood clots and preventing build-up of plaque on blood vessel walls, most studies
have found no heart protection from either vitamin E or C supplements. In fact, there is some evidence that high doses
of antioxidant vitamin can be harmful. [See Box Oxygen-Free Radical and Antioxidants.]

Vitamin E, however, is still of interest to researchers for possible benefits for people with diabetes. Nevertheless, the
recent negative findings on antioxidant supplements and the lack of clear evidence on benefits should caution against
supplements unless people have diets or conditions that cause deficiencies in these vitamins.

Oxygen-Free Radicals and Antioxidants

Antioxidants are chemicals that act as scavengers of particles known as oxygen-free radicals (also sometimes
called oxidants). These chemically active particles are by-products of many of the body's normal chemical
processes. Their numbers are increased by environmental assaults, such as smoking, chemicals, toxins, and stress.
In higher levels, oxidants can be very harmful:

· Oxygen-free radicals can damage cell membranes and interact with genetic material, possibly
contributing to the development of a number of disorders including diabetes, cancer, heart disease,
cataracts, and even the aging process itself.
· They can also enhance the dangerous properties of low-density lipoprotein (LDL) cholesterol, a major
player in the development of coronary artery disease.
Antioxidant vitamins (A, C, and E), beta carotene, and many phytochemicals can neutralize free radicals and have
been studies for possible benefits. It is clear that such vitamins are required to prevent deficiency diseases. In
addition, foods rich in antioxidants are important disease fighters. To date, however, there is no strong evidence
that antioxidant supplements offer any real protection.

Special Warning on High-Dose Antioxidant Supplements. Some studies are now suggesting that excessive use of
antioxidant supplements may interfere with other nutrients or convert into pro-oxidants and become harmful.
Some of the findings are as follows:

· One small study found that high doses of antioxidants, including vitamins C and E, interfered with
cholesterol-lowering drugs and blunted their effect. This study also supports other evidence that high
doses of vitamin C may speed up atherosclerosis. A 2002 randomized study of postmenopausal women,
for example, found a higher risk for heart disease in those who took vitamin E and C supplements.
· Of particular concern are studies that have found an increase in lung cancer and overall mortality rate
among smokers who took beta carotene supplements. A 2000 study further reported a higher risk for
cancer in male smokers who took multivitamins plus A, C, or E. In determining reasons for this
disturbing effect, one animal study suggested that beta carotene increased enzymes in the lungs that
actually promote cancerous changes. Even more worrisome, in people with existing cancer, high doses
of antioxidant vitamins, such as vitamin C or beta carotene, may actually protect cancer cells (just as
they do healthy cells).
B Vitamins. Deficiencies in the B vitamins folate and B12 have been associated with a higher risk for heart disease in
some (but not all) studies. Such deficiencies produce elevated blood levels of homocysteine, an amino acid that has
been associated with a higher risk for heart disease. Some experts believe, however, that high levels of homocysteine
are only indicators, not causes, of heart problems. Folate improves blood flow through the arteries, which may be as

Heart-Healthy Diet

important for the heart as its effect on homocysteine.

Minerals

Potassium, Magnesium, and Calcium. Some experts believe that sufficient intake of minerals, particularly potassium,
magnesium, and calcium, may be more beneficial than salt restriction for reducing blood pressure.

· Potassium. Evidence now strongly indicates that a potassium-rich diet can help achieve healthy blood pressure
levels, and that potassium supplements can lower systolic blood pressure by 1.8 m Hg and diastolic blood
pressure by 1 mm Hg. In fact, there is some evidence that a potassium-rich diet can reduce the risk of stroke
by 22% to 40%. Current expert guidelines now support the use of potassium supplements or enough dietary
potassium to achieve 3,500 mg per day for people with normal or high blood pressure (who have no risk
factors for excess potassium levels). This goal is particularly important in people who have high sodium
intake. The best source of potassium is from the fruits and vegetables that contain them. Some potassium-rich
foods include bananas, oranges, pears, prunes, cantaloupes, tomatoes, dried peas and beans, nuts, potatoes, and
avocados. Some patients, such as those taking certain diuretics that do not spare potassium, may require
supplements. It should be noted, that excess potassium can cause abdominal distress, muscle weakness, and, in
rare cases, dangerous heart events. Some people should be particularly cautious about excess potassium,
including those with conditions, such as diabetes or kidney disease, that increase potassium levels or people
who are taking medications, such as ACE inhibitors or potassium-sparing diuretics, that limit the kidney's
ability to excrete potassium.
· Magnesium. Some studies reported that magnesium supplements may induce small but significant reductions
in blood pressure. The recommended daily allowance is 320 mg. Persons who live in soft water areas, who use
diuretics, or who have other risk factors for magnesium loss or ectopic beats may require more dietary
magnesium than would others. No major studies, however, have been done on long-term benefits or risks of
magnesium supplements. A major 2001 study on diet found no effect on blood pressure from magnesium
intake from foods.
· Calcium. Calcium regulates the tone of the smooth muscles lining blood vessels, and population studies have
found that people who have sufficient dietary calcium have lower blood pressure than those who do not.
Hypertension itself increases calcium loss from the body. The effects of extra calcium on blood pressure,
however, are mixed with some even showing higher pressure.
Salt Restriction

Everyone should consume less than 2,400 milligrams (about one teaspoon) of sodium each day. People with
hypertension should strive for even lower intake. Reducing sodium may also help protect against heart failure. It should
be noted, however, that experts disagree on the overall benefits of salt restriction for everyone. Still, the following
specific groups should take particular measures to restrict salt:

· People at Risk for Salt-Sensitivity. About half of people with hypertension have blood pressure that reacts
significantly to salt. Such people are known to be salt-sensitive. Among those at highest risk for salt
sensitivity are African Americans, people with diabetes, and elderly people.
· Overweight People. Overweight individuals may absorb and retain sodium differently from people with
normal weights. In fact, one 1999 study reported that high sodium intake was associated with an increased risk
of heart disease and all-cause mortality in overweight, but not in normal weight, people. Reducing sodium can
also help reduce the risk of stroke in people who are overweight.
Simply eliminating table and cooking salt can be beneficial. Salt substitutes, such as Cardia, containing mixtures of
potassium, sodium, and magnesium are available, but they are expensive. It should be noted, however, that about 75%
of the salt in the typical American diet comes from processed or commercial foods, not from food cooked at home, so
the benefits of table-salt substitutes are likely to be very modest. Some sodium is essential to protect the heart, but most
experts agree that the amount is significantly less than that found in the average American diet. If people cannot
significantly reduce the amount of salt in their diets, adding potassium-rich foods might help to restore a healthy
balance.

Water and Other Fluids

Water. Many heart risk factors, especially those associated with blood clotting, are elevated with dehydration. In an
interesting 2002 study, drinking five or more glasses of water a day was significantly associated with a lower risk for
fatal heart events than drinking two or fewer glasses a day. More research is warranted on this simple way of protecting
health. (Other fluids, including caffeinated and sugared drinks, were not protective.)

Alcohol. A number of studies have found heart protection from moderate intake alcohol (defined as one or two glasses a
day). The benefits reported have been higher HDL levels, blood clot prevention, and anti-inflammatory properties.
Although red wine is most often cited for healthful properties, any type of alcoholic beverage appears to have similar
benefit. On the negative side, an estimated 10% of hypertension cases are caused by alcohol abuse. Men with
hypertension should limit their intake to an average of no more than one or two drinks a day, and women (especially

Heart-Healthy Diet

those at risk for breast cancer) and lighter people should also drink less. Pregnant women, people who can't drink
moderately, and people with liver disease should not drink at all.

Caffeinated Beverages.

· Tea. Although it contains caffeine, tea, both black and green, is often cited for its health benefits. Green tea
especially is rich in chemicals that offer protection against damaging forms of LDL. In one study, for example,
higher intake, particularly by women, was associated with a lower risk for severe coronary artery disease.
· Coffee. Coffee, like red wine, contains phenol, which helps prevent oxidation of LDL cholesterol. Studies are
finding no association between coffee consumption and fatal or nonfatal heart disease even after 10 years. In
fact, in one study the highest rates of fatal heart disease were in non-coffee drinkers, and women who
increased their coffee intake reduced their mortality rates. On the downside, unfiltered coffee (Turkish coffee,
Scandinavian boiled or French pressed coffee, and espresso) contains an alcohol called cafestol, which may
raise cholesterol and triglyceride levels. Filtered coffee does not contain this residue. Coffee drinking is
associated with small increases in blood pressure, but the risk it poses is very small in people with normal
blood pressure. People with existing hypertension should avoid caffeine altogether.
WHAT ARE SOME SPECIFIC DIETARY APPROACHES FOR ACHIEVING A HEALTHY
HEART?

Currently, there is much controversy over the best balance of carbohydrates, fats, and protein. A number of dietary
approaches for improving the heart are available:

· Therapeutic Lifestyle Changes (TLC) from the National Cholesterol Education Program.
· The Mediterranean Diet.
· Very low-fat diets, particularly the Ornish Program.
· The Dietary Approaches to Stop Hypertension (DASH) diet. This diet has been designed specifically to help
people reduce blood pressure.
· Restricted calorie diets.
· High-protein diets (e.g., the Atkins diet).
Although all the major dietary approaches differ in important aspects, they have some recommendations in common:

· Choose fiber-rich food (whole grains, legumes, nuts) and fresh fruits and vegetables.
· Avoid saturated fats and trans fatty acids and choose unsaturated fats.
· In selecting proteins, choose soy, poultry, and fish over meat.
· Weight control and exercise are essential companions of any diet program.
Timing of Meals

Eating small frequent meals (six or more instead of two or three large ones) has been associated with being
thinner and having a better cholesterol profile. Naturally, findings should not be taken as a license to snack on
high-sugar or commercial packaged snacks, soda and sugar sweetened beverages (including too much juice), and
fast foods in general. Snacking on such foods is a fast track to obesity.

Low-calorie snack packages (Lean on Me, Level Best) are being developed for people with type 2 diabetes that
contain supplements (such as psyllium, barley, fructose, green-tea extract, chromium picolinate and 5-http)
associated with claims for improving factors that affect the heart and diabetes. Although promising, these
packages have not been clinically studied, and patients should be warned that their long-term risks and benefits
are not known.

Therapeutic Lifestyle Changes (TLC) from the National Cholesterol EducationProgram

Guidelines in 2001 from the National Cholesterol Education Program include the following for preventing and
managing high cholesterol levels in adults:

· Choose five or more servings of fresh fruits and vegetables and six or more servings of whole grains, legumes.
Soluble fiber is preferred (from cereal grains, beans, peas, legumes, and many fruits and vegetables).
· Fats can be up to 35% of daily calories, but no more than 7% should be from saturated fat. (People with high
triglycerides or low HDL or both may need a higher fat intake.) Choose fats containing unsaturated fatty acids
(from vegetables, fish, legumes, and nuts). Choose margarines containing sterols or stanols (e.g., (Benecol,
Take Control). Avoid trans fatty acids found in commercial products as much as possible.
· Proteins choices should be limited in general to fat-free and low-fat milk products, fish, legumes, skinless
poultry, and lean means.
· Limit cholesterol intake to less than 200 mg per day.
· Maintain healthy body weight and a healthy level of physical fitness.

Heart-Healthy Diet

Mediterranean Diet

The Mediterranean diet is rich in heart-healthy fiber and nutrients, including omega-3 fatty acids and antioxidants. The
diet recommends the following:

· A relatively high fat intake (about 35% to 45% of daily calories), but mostly from monounsaturated and
polyunsaturated oils. The Mediterranean diet is known specifically for its use of olive oil. Extra virgin olive oil
has been associated with lower blood pressure. Other studies have reported an association between olive oil
and a lower risk for heart disease as well as possible benefits for people with type 2 diabetes.
· Daily glass or two of wine.
· Protein source is primarily fish. In fact, one 2001 study suggested that fish-consumption was the primary
heart-protective ingredient in this diet.
· Carbohydrate choices emphasize fresh fruits and vegetables, nuts, legumes, beans, and whole grains.
· Foods seasoned with garlic, onions, and herbs.
Positive Arguments. Evidence is increasingly strong on the heart-protective properties of the Mediterranean diet. In a
2002 study, it not only enhanced the benefits of a cholesterol-lowering statin drug, it also maintained levels of
antioxidant nutrients that are normally decreased with the statin. One study suggested that is significantly lowered the
risk for a second heart attack after an average of four years compared to a conservative Western diet. Some studies have
reported that it is more beneficial than the previous American Heart Association Step 1 and 2 diets, although there are
no comparison studies yet with the more recent AHA approach.

Negative Arguments. Weight gain from the high intake of fats and risk for alcohol abuse can be problems with the
Mediterranean diet. Other concerns include reduced iron levels and possible calcium loss resulting from consumption of
fewer dairy products. People who use the diet should take the following precautions:

· Cook in iron pans.
· Eat foods that contain iron or are rich in vitamin C, which aids in iron absorption.
· A calcium supplement may also be needed because of lack of dairy products.
· People should avoid wine if they have risk factors for complications from alcohol. Such people include women
who are pregnant or at risk for breast cancer and anyone prone to alcohol abuse.
The Ornish Program and Severely Fat-Restricted Diets

The Ornish program limits fats significantly. It aims at reducing saturated fats as much as possible, restricting total fat
to 10%, and increasing carbohydrates to 75% of calories. It is a very effective but demanding regimen:

· It excludes all oils and animal products except nonfat yogurt, nonfat milk, and egg whites.
· Foods stressed are whole grains, legumes, and fresh fruits and vegetables.
· People in the program exercise for 90 minutes at least three times a week.
· Stress reduction techniques are employed.
· People do not smoke or drink more than two ounces of alcohol per day.
People on low fat diets should consume a wide variety of foods and take a multivitamin if appropriate.

Positive Arguments. A 2001 systematic review of 27 studies reported that reducing dietary fat is associated with a 16%
reduction in risk and a 9% decline in mortality rates. Low-fat diets that are high in fiber, whole grains, legumes, and
fresh produce offer health advantages in addition to their effects on cholesterol.

· The Ornish program directors have reported a 91% reduction in angina after one year and a 72% reduction
after four years in spite of significant HDL cholesterol reduction. One study reported that the diet reduced
LDL levels to recommended levels without the addition of a cholesterol-lowering drug.
· A major analysis of low-fat diets reported a 9% reduction in mortality rates and 16% reduction in
cardiovascular events (such as heart attack and stroke).
· It is effective in keeping weight off.
· It protects against high blood pressure.
· It may possibly protect against certain cancers.
Negative Arguments. The American Heart Association argues that the Ornish program is so difficult to maintain that it
will not benefit many people. The comparison study showing the advantage of the Ornish over the Step 2 diet, in fact,
was very small because few participants could sustain the efforts needed to fulfill the requirements of the Ornish
program for five years.

Some experts argue that it is not clear whether fat-restriction or the other elements in the program, exercise and stress
reduction, are mainly responsible for its benefits.

Heart-Healthy Diet

· High-carbohydrate and low-fat diets can reduce HDL levels and increase blood sugar and triglyceride levels.
(In such cases, however, people may have chosen their carbohydrates primarily as simple sugars, not the
complex carbohydrates found in whole grains and fresh fruits and vegetables.)
· Very low-fat diets may also increase the risk for stroke from hemorrhage in the brain.
· Very low fat diets may reduce calcium absorption, which may be particularly harmful in women at risk for
osteoporosis.
· Many people who reduce their fat intake do not consume enough of the basic nutrients, including vitamins A
and E, folic acid, calcium, iron, and zinc. People on low fat diets should consume a wide variety of foods and
take a multivitamin if appropriate.
The DASH Diet and Other Dietary Considerations for Reducing High Blood Pressure

The DASH diet (Dietary Approaches to Stop Hypertension) is proving to help lower blood pressure after eight weeks.
Restricting sodium improves results. The diet appears to have antioxidant effects and may even prove to be a good diet
for lowering LDL cholesterol levels -- although the beneficial HDL levels also decline.

This diet is not only rich in important nutrients and fiber but also includes foods that contain far more electrolytes,
potassium, calcium, and magnesium, than are found in the average American diet. The dietary recommendations are as
follows:

· Avoid saturated fat (although include calcium-rich dairy products that are no- or low-fat).
· When choosing fats, select monounsaturated oils, such as olive or canola oils. (One study reported a reduced
need for anti-hypertension medication in people with a high intake of virgin olive oil, but not sunflower oil, a
polyunsaturated fat.)
· Choose whole grains over white flour or pasta products.
· Choose fresh fruits and vegetables every day. In one 2002 study people who increased their intake of fruits and
vegetables experienced a drop in blood pressure after six months. Many of these foods are rich in potassium,
fiber, or both which may help lower blood pressure. [For a list of foods containing potassium, see Potassium,
below.]
· Include nuts, seeds, or legumes (dried beans or peas) daily.
· Choose modest amounts of protein (preferably fish, poultry, or soy products). Soy in combination with
fiber-rich foods or supplements may have specific benefits. Oily fish may also be particularly beneficial. They
contain omega-3 fatty acids, which have been associated with heart and nerve protection .
[For more information see Well-Connected Report #14 High Blood Pressure.]

Calorie Restriction

Calorie restriction has been the cornerstone of weight-loss programs. Restricting calories in such cases also appears to
have beneficial effects on cholesterol levels, including reducing LDL and triglycerides and increasing HDL levels. In
fact, in a study of an African community, inhabitants had very-low calorie diets and favorable cholesterol levels in
spite of a relatively high intake of saturated fats. [Also see Box Guidelines for Weight Loss.]

The standard dietary recommendations for losing weight are the following:

· As a rough rule of thumb, one pound of fat equals about 3,500 calories, so one could lose a pound a week by
reducing daily caloric intake by about 500 calories a day. Naturally, the more severe the daily calorie
restriction, the faster the weight loss.
· To determine the daily calories requirements for specific individuals, multiply the number of pounds of ideal
weight by 12 to 15 calories. The number of calories per pound depends on gender, age, and activity levels. For
instance a 50-year old woman who wants to maintain a weight of 135 pounds and is mildly active might
require only 12 calories per pound (1,620 calories a day). A 25-year-old female athlete who wants to maintain
the same weight might require 25 calories per pound 2,025 (calories a day).
· Fat intake should be no more than 30% of total calories. Most fats should be in the form of monounsaturated
fats (such as olive oil) and saturated fats (found in animal products) should be avoided.
Guidelines for Weight Loss

Life-long changes in eating habits, physical activity, and attitudes about food and weight are essential to weight
management. Unfortunately, although many people can lose weight initially, it is very difficult to maintain weight
loss. People with type 2 diabetes may have a particularly difficult time. The following offer some general
suggestions that may be helpful:

· Start with realistic goals. It is important to realize that when overweight people achieve even modest
weight loss they reduce risk factors in the heart. Ideally, however, overweight patients should strive for
15% weight loss or better, particularly people with type 2 diabetes.

Heart-Healthy Diet

· A regular exercise program is essential for maintaining weight loss. If there are no health prohibitions,
choose one that is enjoyable. Check with a physician about any health consideration. [For more
information, see Well-Connected Report #29 Exercise.]
· Hunger pangs should not be taken as cues to eat. A stomach that has been stretched by large meals will
continue to signal hunger for large amounts of food until its size reduces over time with smaller meals.
· Be honest about how much you eat, and track calories carefully. Studies on weight control that depend
on self-reporting of food intake frequently reveal that subjects badly misjudge how much they eat
(typically underestimating high-calories foods and over-estimating low-calorie foods). In one study,
even dietitians underreported their calorie intake by 10%! People who do not carefully note everything
they eat tend to take in excessive calories when they believe they are dieting.
· For patients who cannot lose weight with diet along, effect weight-loss medications are now available,
which include sibutramine (Meridia) and orlistat (Xenical). Orlistat may have particularly benefits for
patients with type 2 diabetes. This drug may delay or even prevent the onset or progression of diabetes.
It may also improve cholesterol levels, regardless of weight loss. Sibutramine is also helpful in weight
loss but should not be used by patients with high blood pressure or kidney or liver problems.
· Once a person has lost weight, maintenance is required. To maintain a healthy weight in our culture,
everyone must make daily, even hourly, decisions about what is consumed and what is expended
through activity. Such thinking, in many cases, can become automatic and not painful.
· Procedures known as bariatric surgeries have been very helpful in producing rapid weight loss and even
improving insulin and glucose levels in people with diabetes.
Even repeated weight loss failure is no reason to give up. Most studies indicate that yo-yo dieting or weight
cycling has no adverse psychological or physical effects. (Of some concern was a 2000 study reporting lower
HDL levels, the so-called good cholesterol, in women whose weight cycled from frequent dieting. No other heart
risks were evident, however.) Repeated dieting also does not impair the body's ability to burn calories efficiently.
or symptoms and by the adoption of healthy lifestyle habits, not by just the number of pounds lost. [For more
detailed information, see Well-Connected Report #53 Weight Control and Diet.]

High-Protein Diets

High-protein, low-carbohydrate diets have become popular again. They include the Zone, Dr. Atkins, Protein Power,
Sugar Busters, and Dr. Stillman. As an example, the Atkins diet has a four-phase program:

· For the first two weeks individuals consume no more than 20 grams of carbohydrates a day (no fruit, bread,
grains, starchy vegetables, or dairy products other than cheese, cream or butter.) They eat pure protein and fats.
(This phase is not suitable for children, pregnant women, or anyone with kidney disease.)
· After the first phase, individuals continue to lose weight while they increase carbohydrate levels by five grams
each week.
· When individuals get close to their weight goal, they add another 10 grams of carbohydrates per week as long
as they do not begin to gain weight. Weight loss is very slow at this time, but the individual is now getting
used to maintenance.
· Lifetime maintenance is usually between 40 and 100 grams of carbohydrates a week.
Anyone who chooses this diet should prefer fish or soy products to meat as protein sources. Fish, in fact, may reduce
leptin, a hormone associated with fat storage and heart diseases, and so be the best protein source. People on this diet
should also select monounsaturated fats (as in olive oil) over other fat sources.) Patients often need supplements, at least
a multivitamin and possibly calcium, chromium, omega-3 fatty acids (found in fish oil), and other supplements.

High-protein diets can be very effective in producing short-term weight loss, but their long-term effects on health or
on weight maintenance are in question. Centers that promote this approach argue that heart problems from obesity are
due to insulin disturbances from sugar imbalances.

In fact, a well publicized 2002 study reported that people on the Atkins experienced lower levels of triglycerides
(unhealthy fat molecules) and higher HDL (so-called cholesterol), while those on the American Heart Association diet
experienced the reverse effects -- which are risk factors for heart disease. It should be noted that in the study, people
on the Atkins diet -- and not those on the AHA diet -- were given supplements of omega-3 fatty acids, which are
known to be heart-healthy. In assessing the study, some experts suggest that its major contribution to information on
diet is the possible limitation of the AHA diet -- not necessarily the healthy implications of the Atkins diet. Long term
effects on health are still unknown.

For example, the Atkins diet restricts healthful complex carbohydrates in vegetables and particularly in fruits that are
known to protect against serious diseases -- not only heart problems but also cancer. The Atkins diet also causes
excessive calcium excretion in urine, which increases the risk for kidney stones and osteoporosis. One byproduct of this
diet is the release of substances called ketones, which can cause nausea, lightheadedness, and bad breath. A 2002 study
suggested that such diets during pregnancy may increase the risk for high blood pressure in the offspring.

At this point, restricting calories on a low-fat diet is still the best proven method for maintaining weight loss and
preventing serious conditions -- notably diabetes.

Heart-Healthy Diet

WHAT OTHER LIFESTYLE CHANGES SHOULD ACCOMPANY A HEART-HEALTHY
DIET?

Exercise

Inactivity is one of the four major risk factors for coronary artery disease, on par with smoking, unhealthy cholesterol,
and high blood pressure. In fact, studies suggest that people who change their diet in order to control cholesterol are
successful in actually lowering their risk for heart disease only when they also follow a regular aerobic exercise
program.

The following are some observations on the effects of exercise on coronary artery disease:

· People who maintain an active lifestyle have a 45% lower risk of developing heart disease than do sedentary
people. Even moderate exercise reduces the risk of heart attack.
· People who lose weight and exercise regularly have significantly better chance of maintaining that weight loss
compared to those who do not exercise.
· Some studies suggest that for the greatest heart protection, it is not the duration of the exercise that counts but
the total daily amount of energy expended. Therefore, the best way to exercise may be in multiple short bouts
of intense exercise.
· Burning at least 250 calories a day (the equivalent of about 45 minutes of brisk walking or 25 minutes of
jogging) seems to confer the greatest protection against coronary artery disease, particularly by raising HDL
(the so-called good cholesterol) levels. (It may take up to a year of sustained exercise for HDL levels to show
significant improvement, but in terms of raising HDL levels, more is better.)
· Aerobic exercise also appears to open up the blood vessels and, in combination with a healthy diet, may
improve blood-clotting factors.
· Resistance (weight) training offers a complementary benefit by reducing LDL (the so-called bad cholesterol)
levels.
· Exercises that train and strengthen the chest muscles may prove to be very important for patients with angina.
[For complete information, see Well-Connected Report #29 Exercise.]

Stress Reduction

Stress is always highly associated with negative effects on the heart and other parts of the body. A number of
techniques are available to help people relax and reduce tension. [See Well-Connected Report #31 Stress.]

Key Components of a Lifestyle Change Program
Lifestyle Reduce rate of eating.
Keep food records.
Eliminate environmental triggers to eating.
Identify high-risk situations for overeating.
Uncouple eating from other activities.
Exercise Confront psychological barriers to exercise.
Understand mechanisms linking exercise to weight control.
Establish reasonable exercise goals.
Develop a plan for regular activity.
Integrate increased activity into daily lifestyle.
Attitudes Develop reasonable weight-loss goals.
Avoid "all or none" thinking.
Focus attention away from the scale and toward behavior.
Uncouple weight from self-esteem.
Recover from lapses with constructive action (relapse prevention).
Relationships Understand the key role of social support to health.

Heart-Healthy Diet

Identify supportive others.
Match personal style to support-seeking activities.
Be specific in making support requests.
Be assertive but reinforcing in drawing help from others.
Nutrition Resist the lure of popular fad diets.
Develop pro-health rather than restriction mentality about eating.
Eat with moderation in mind.
Maximize fiber.
Develop a tailored plan.
From Brownell KD. The LEARN Program for Weight Control. 7th ed. Dallas, Tex: American Health Publishing
Company; 1998.

WHERE ELSE CAN INFORMATION ABOUT HEART-HEALTHY DIETS BE
OBTAINED?

National Heart, Lung, and Blood Institute (www.nhlbi.nih.gov). Call (301-251-1222). Provides excellent free

information, including Step by Step, Eating to Lower Your High Blood Cholesterol.
American Dietetic Association (www.eatright.org). Call (800-366-1655). This site offers good, recent information on
nutrition and has an excellent searchable database for dietitians within a particular locality in a desired specialty,
including eating disorders and weight control.

American Heart Association (www.americanheart.org). Call (800-242-8721). This is the primary source of
information about heart problems. They will send free pamphlets and reading material, including useful diet
information and locations of local representatives.

The Ornish Program ( www.ornish.com).
Iowa State University nutrition information (www.extension.iastate.edu/pubs/fo1.htm).
International Food Information Council (ific.org).
Nutrition Analysis Tool (spectre.ag.uiuc.edu/~food-lab/nat).
Good list of fiber-rich foods (www.slrhc.org/healthinfo/dietaryfiber).
International Society for the Study of Fatty Acids and Lipids (www.issfal.org.uk).
For more information on soy, visit (www.soyfoods.com) or call (1-800-TALKSOY).
DASH Diet (www.mckinley.uiuc.edu/health-info/dis-cond/bloodpr/dash-1500.html).
This site offers a useful heart risk evaluation test (www.heartriskevaluations.com/).
This site provides a good list of fiber-rich foods (www.slrhc.org/healthinfo/dietaryfiber).
FIND A HEART SPECIALIST: www.ama-assn.org/aps/amahg.htm.
FIND A DIETICIAN: www.eatright.org.

Review Date: 3/31/2002

Reviewed By: Harvey Simon, MD, Editor-in-Chief, Well-Connected reports; Associate Professor of Medicine,

Harvard Medical School; Physician, Massachusetts General Hospital

The information provided herein should not be used during any medical emergency or for the diagnosis or treatment of
any medical condition. A licensed physician should be consulted for diagnosis and treatment of any and all medical
conditions. Call 911 for all medical emergencies. Links to other sites are provided for information only -- they do not
constitute endorsements of those other sites. Copyright 2003 A.D.A.M., Inc. Any duplication or distribution of the

Heart-Healthy Diet

information contained herein is strictly prohibited.

Shrimp on the Griddle

2008-04-19T18:40:00.000-07:00

This is just something I tossed together the other night. I couldn't give you any measurements, but those aren't needed in this case anyway :) We picked up some shrimp from Safeway the other day, my first time working with raw shrimp. So I figgured it would be best to start out simple. I tossed the shrimp with a bit of pesto and a squeeze or two of lemon juice, and cooked on the stove....

... then served it on some pasta tossed with olive oil, parmasan cheese, and garlic. I meant to toss some peas in too, but spaced haha!

I Want These on the Cabinets!

2008-04-14T21:23:00.000-07:00

These are just a few of my favourite pictures. They are by James Wappel, and I think it would be so cool to put these prints up in the kitchen! Maybe by painting the cabinets and using decopage.

This one is called The Favorite

The New Toy

Little Rascals

Mmmm mmmm Pizza Dough!

2008-04-11T09:27:00.000-07:00

Pizza dough can be used for so much more than just pizza. You can make calzones of all shapes and sizes, with different fillings such as leftover shredded pot roast and veggies, bbq chicken, even my carnitas! Oh and there are also the bread sticks. All you do is make some garlic butter and coat strips of dough, then sprinkle with a smidge or a ton of parmesan. You can even use this dough to make focaccia, a heavenly italian flat bread that is usually lightly topped with, for example, sun-dried tomatoes, a bit of cheese, garlic, onion, and many other things (not all at once lol!). Personally what I like to do for focaccia is lightly knead in some herbs, cheese, or diced sun-dried tomatoes, and top with a bit of olive oil and parmesan.

Today I am going to try making a refrigerator pizza dough, and I was inspired to try it by this article.

How To Make Pizzas With Your Own Refrigerator Dough

How would you like to mix up the dough for your favorite pizza before you go to bed, put the pizza dough in the refrigerator, and pull it out to make your pizza when you get home from work the next day? You can with this refrigerated pizza dough technique.

One of the international pizza restaurant chains refrigerates their pizza dough for eight hours. We like that concept. Since yeast produces a different flavor profile at low temperatures, refrigerated dough makes complex, yeasty breads. We also liked the convenience--you can mix the dough one evening and make the pizza the next.

So we set off to test the concept.

We used pizza dough mixes but we could have made dough with a recipe. We mixed it according to package directions, left it in a clean large glass bowl, and immediately put it in the refrigerator covered with plastic.

The next day, we removed the pizza dough from the refrigerator where it had partially risen and made the crust. We let it rest and rise for one hour. In one hour, in a warm kitchen, the pizza crust had risen and was no longer dense. We added the sauce and toppings and baked as we would normally at 425 degrees for 15 minutes on a dark pan.

We found the crust extraordinary. With refrigeration, there is definitely an overtone of yeasty flavors almost like sourdough bread. We think you’ll like pizzas made this way.

Kitchen notes:

1. Yeast is very sensitive to temperature and refrigerating dough is not an exact science without precise temperature control. Rising times will vary in your kitchen. In our kitchen, time varied from 60 minutes to 90 minutes. A thinly rolled crust will take considerably less time to warm and rise than a thicker crust.

2. It’s important that you get the dough into your refrigerator immediately after kneading and before the yeast begins to multiply.

3. The dough will rise some in the refrigerator. Yeast will grow as the dough slowly cools stopping completely at about 40 degrees. Make sure that you use an oversize bowl so that there is room for expansion.

4. Be sure that the dough is covered with plastic to keep it from drying out. We very lightly sprayed the top of the dough ball with an oil mister to keep the plastic from sticking to the dough.

5. The dough can sit in your refrigerator for up to three days.

We’ve worked a great deal with refrigerated dough. It takes a little patience to let the dough warm and rise but the results can be fantastic.

A Hot Sauce History

2008-04-10T19:44:00.000-07:00

I LOVE spicy food, have for as long as I can remember. That nose-tingling just before the heat hits you in the case of hot sauce, or the delayed pungent punch of horseradish and wasabi. In fact I have loved spicy food ever since I had my first bite of a spicy mexican corn chowder when I was 3. My mom and grandmother were having lunch together at a little cafe in Jamestown called The Smoke. They got their soup, and I simply would NOT stop fussing until my grandmother gave me a bite of her soup, which they were afraid MAY be a bit too hot for me. Well, obviously it wasn't!

So here's a bit of history about one of my favourite spicy foods: hot sauce!

Hot Sauce History 101

By Eric Vinje, Cosmic Chile
http://www.cosmicchile.com

Things may be heating up for hot sauces, but they’ve been around since humans first realized they could eat peppers. Bottles containing hot sauce have been recovered from archaeological digs as well as shipwrecks, according to “The Hot Sauce Bible,” The Crossing Press, 1996.

We have had a long love affair with hot sauces in the United States. Advertisements for cayenne sauces appeared in Massachusetts newspapers as early as 1807, according to some reports. In 1849, England’s Lea & Perrins Worcestershire Sauce was first imported into the United States from Great Britain.

Many of the first homegrown hot sauces in the United States came from the South. Cajun cuisine and other fiery ethnic foods fueled the drive to make hot sauces.

One of the first mass manufactured domestic hot sauces was Edmund McIlhenny’s Tabasco® Brand Pepper Sauce, which came on the market in 1868 and is still made today. According to McIlhenny “family lore,” Edmund first bottled his Tabasco® sauce in recycled cologne bottles. The McIlhenny Company has trademarked “Tabasco,” which is why it’s the only Tabasco sauce on the market today. (Although it is trademarked by McIlhenny, Tabasco actual refers to a geographic and political region in Mexico – where the Tabasco pepper was said to originate.) Similar sauces can note they are made with Tabasco peppers, but can only be known at “hot sauce.” In addition, the McIlhenny Company is so proud of its heritage that it is opening a museum in 2006 in New Orleans.

McIlhenny’s initial success also spawned a raft of imitators particularly in the roaring 1920s including Trappey’s Hot Sauce (made by B.F. Trappey, an ex-McIlhenny employee) as well as Crystal Hot Sauce, according to Linda Stradley’s Whatscookingamerica.com web site. Jacob Frank started selling Frank’sTM RedhotTM Cayenne Pepper Sauce in 1920 and it was this hot sauce that French’s, the current owner of Frank’s Redhot Cayenne Pepper Sauce, proclaims as the “secret ingredient” in the original Buffalo Wings concocted in 1964 by Teresa Bellissimo at the Anchor Bar and Grill in Buffalo, NY. All three of these sauces are continued to be made and sold today.

Some hot sauces didn’t tickle the palate of consumers. Heinz, the condiment company based in Pittsburgh, produced a Tabasco Pepper sauce, but it failed to compete with McIlhenny’s original and was eventually taken out of production. Other early America hot sauces included a “Chilli Sauce” from E.R. Durkee & Company, which continues today as a spice and condiment company.

Beef Stroganoff

2008-04-09T12:43:00.000-07:00

This is how my mom always made it, and it's another easy weeknight meal made from stuff I pretty much always have laying around. For the longest time I had no idea that this wasn't how EVERYBODY made it lol!

1 lb sliced steak (I love skirt/asada steak for this)
3 cloves crushed garlic
1 tb granulated onion/onion powder
2 tsp black pepper
1 tsp salt
1/2 cup brown gravy mix (I buy this stuff by the pound at winco!)
2 cups water
1/2 cup sour cream
1 dash worchestershire sauce

Brown the steak with onion, garlic, salt, and pepper.
Slowly combine the brown gravy mix and half of the water.
Add the remaining water to the skillet, and slowly stir in the gravy mixture.
Simmer over medium heat until thickened.
Stir in the sour cream and worchestershire sauce.
Serve over egg noodles.

This was probably one of my top 10 favourite dinners when I was a kid!

Basic Sloppy Joes

2008-04-09T12:38:00.000-07:00

Just an easy toss-together meal! It took me a few tries to get a sloppy joe that I REALLY liked.

1 lb ground beef
3 tb chili powder
5 cloves crushed garlic
salt and pepper
1 cup tomato sauce

Cook the ground beef with the garlic, salt, and pepper, then drain any excess grease.
Add everything else and simmer for about 10 minutes.

I like to serve this over garlic toast with cajun potato wedges. Just cut potato wedges and toss with a little oil and seasoning, and bake at 400 degrees until tender. The thinner you slice them, the quicker they will cook ;)

Oatmeal Chocolate Chip Bars

2008-03-25T11:54:00.000-07:00

Just a little FYI: I've not been posting so much because the batteries in the camera are almost dead, so it doesn't focus well at the moment.

Anyway, these are DELICIOUS!

These traveled GREAT on our last run in the big rig, not to mention they tasted great (for some reason it's been a few years since I made oatmeal chocolate chip cookies)

oatmeal chocolate chip bars

1 cup brown sugar
1 cup white sugar
1 cup butter
2 eggs
2 tsp vanilla
2 tbs milk
2 cups flour
1 tsp baking powder
1 tsp baking soda
1 tsp salt
2 cups oatmeal
a bunch of chocolate chips!
*I also added a rounded tablespoon of flax meal with the flour

Set the oven to 350
Grease a brownie pan
Beat the butter and sugars until light and creamy.
Add the eggs, vanilla, and milk, combining well.
Combine the flour, baking powder, baking soda, salt, and flax meal.
Add to the butter/sugar mixture.
Add oatmeal and chocolate chips.
Press the dough into a pan and bake until the center is set.

Baking Tips!

2008-03-11T19:25:00.000-07:00

Found this on a message board:

1. Good baking requires patience. If you try to rush it, you will end up with a mess. A good cake, pie, cookie, the list goes on and on, cannot be rushed. Things tend to turn out half-baked (yes, literally) or so badly that they are not edible. People tend to frown at you when serve them burnt cookies. (Hey, at least I tried.)

2. You do not have to always follow the recipe. I have started to learn to cook and bake by feel and taste more than by following a recipe. If you do not like one thing that is in the recipe but you do like everything else that is in it, take out the thing you do not like. I tend to add more of things I like into a recipe (chocolate) and take out things I don't (not chocolate). I have been known to add double the amount of chocolate chips to a cookie recipe and omit the nuts entirely. (Really, who needs all those nuts getting in the way of a good chocolate chip cookie!)

3. The devil is in the details. Little things like adding ingredients in the proper order can make all the difference. I have learned from very painful experience that putting the ingredients in the wrong way can easily ruin a baking recipe. The baking powder has to go in before you put it in the oven. (Who knew?)

4. It does not have to be complicated to taste good. Some of the best baking recipes that my mom ever made were ones that had five ingredients or less. If you are like me and do not have the patience to squeeze a million tiny dots onto a cake in order to make pretty frosting, it is nice to know that I can make something that is simpler and still tastes good. Sometimes it's nice to skip that whole thing of having to frost the cake entirely!

5. Always mix in some love. I am convinced that this is why store bought sweets never taste as good as homemade ones. Machines do not know how to inject this special ingredient. All baking recipes at the very minimum need at least one cup of love to be any good at all.

I wish you all happy baking with lots of love baked in!

Cheesy Biscuits

2008-03-11T18:46:00.000-07:00

The perfect accompaniment to almost any meal! The ground flax seed is entirely optional.

1 1/3 cups biscuit mix (home-made or bought)
2/3 cup buttermilk
1/2 cup shredded cheese
1 1/2 tsp salt
1/2 tsp baking soda
3 or 4 cloves garlic, minced

Preheat the oven to 325 degrees.
Butter and Flour a cookie sheet (using butter and flour as opposed to nonstick spray will result in less spreading)
Combine all the ingredients well, and drop into about 6 piles onto the cookie sheet.
Bake about 10-15 minutes or until done!

Macaroni and Cheese

2008-03-11T17:28:00.001-07:00

This is the way my mom used to make it. It will not taste like the boxed stuff, but it's damn tasty!

2 1/2 cups shredded cheddar cheese
1 12-0z can evaporated milk
1 tb. corn starch
1 tsp salt
2 tb butter
1 shot hot sauce
1 tsp mustard
2 pinches garlic salt
salt and pepper to taste
3 cups cooked macaroni

Melt the butter over medium heat in a medium saucepan.
Add the evaporated milk, and heat until warm.
Combine the corn starch with 1 tablespoon cold water, and stir into the milk mixture.
Add the salt, hot sauce, mustard, salt, pepper, and garlic salt.
Cook over medium heat until slightly thickened.
Kill the heat, and add the cheese one handfull at a time, stirring well, and waiting until the cheese is melted before adding more. You may have to turn the heat back on for a minute or two if the sauce gets too cool to melt the cheese.
Combine with the macaroni and enjoy!

Orange Chicken

2008-03-11T05:06:00.000-07:00

This is sort of a compilation recipe. I went surfing on www.recipezaar.com and a few copy cat websites, and put this one together based on what I had on hand. It seems I went a tad overboard with the orange lol! It was still really good though, so next time I will replace one orange with another liquid. I was thinking that peanut sauce might actually taste good in this.......

1 lb. chicken meat, cut into large bite-size pieces
a few cups of oil (to deep fry)
3 tsp baking powder
2 tsp salt
1 cup flour (cake flour will give a nicer, lighter crust to the chicken)
1 cup water
1/4 cup molasses
1/4 cup honey
3 TB soy sauce
3 tsp corn starch
1/2 tsp Chinese 5 spice powder
1 TB oil
1 packet of round table red peppers
2 cloves garlic
1 TB minced ginger
4 oranges
about 1 tablespoon minced ginger
a few cups of vegetables (depending on what you have on hand)
I used some broccoli, carrot, mushrooms, and a roasted pepper

Zest one of the oranges, and finely mince.
Juice all the oranges, and combine with the molasses, honey, soy sauce, and corn starch.
Combine the flour, salt, baking powder, and water. Then add the chicken
Heat a few cups of oil until some batter dropped in bubbles rapidly.
Add several of the chicken pieces, and fry till crispy and cooked through (I just pull one out after several minutes to check it).
Continue with the rest of the chicken, placing the fried pieces in a 200 degree oven to keep warm.
Heat 1 TB of oil in a pan over medium-high to high heat, and add the ginger, garlic, orange peel, and 5 spice powder, and cook just till fragrant.
Add the veggies, and cook till just tender.
Remove the veggies from the pan, and put the honey-juice mixture in, and bring to a simmer.
Simmer until the sauce is thickened, and reduced slightly.
Toss the veggies and chicken with the sauce, and serve over rice!

Molasses + Banana + Chocolate = Bomb

2008-02-28T20:40:00.001-08:00

And that's not as in "da bomb!" either. I thought I'd get clever, as I've had a very good streak with new recipes lately. I made brownies, but I was out of eggs, and am trying to cut down on refined white sugar. So I used bananas as an egg replacement, and molasses to replace part of the sugar. Well it is possible that one or the other of these two substitutions would work, but together they dive bomb.... I guess those two are too strong and contradictory to work together. In any case it was CERTAINLY unique lol! Oh well, it was worth a shot trying to improve the nutritional value of a dessert. I think I'll take a crack at banana bread this weekend......

St. Patty's Day Cookies

2008-02-23T18:09:00.000-08:00

Nice and lemon-y for spring! I actually just added the lemon and vanilla flavourings to taste, so the measurements are approximate. If you use food colour, just add a bit and mix well, adding more as you need to. It's easier to fix a colour that's too light than one that's too dark! For an extra "oomf", take some granulated sugar, add a few drops of lemon flavouring and food colour, and combine well, using your fingers. It will take patience, and you will have to stir it every so often as it dries.

Cookies:

1 cup butter
1 cup sugar
1/4 tsp salt
1/2 tsp lemon extract or flavoring
1/2 tsp vanilla extract or flavoring
1 egg yolk
2 cups flour

Cream the butter and sugar together
Add the salt, extracts, and yolk, and combine well
Slowly add the flour, combining well
If desired, colour the dough
Roll into 1/2 inch balls, and place on a greased and floured cookie sheet
Bake at 325 degrees 7 minutes or till done

Frosting

1 cup sugar
1/2 cup flour
1 1/3 cup milk
1 cup butter, softened
2 tb Cognac (or Whiskey!)
1 tsp vanilla extract
2 tsp lemon extract
2 cups powdered sugar

In a pan, combine the sugar and flour thoroughly (this is pretty important)
Then whisk in the milk (gradually) and Cognac
Heat over medium heat until boiling
Boil for about 2 minutes, whisking constantly
It will get really thick, and sort of weird looking
Remove from the heat and allow to cool (at least an hour)
Once the mixture is at least room temperature (or a bit below), beat the butter until light
Add the flour mixture, and combine well, scraping down the sides of the bowl every so often
Add the extracts (I really think I used more lemon extract than what I listed in the recipe; just do it "to taste")
Add the powdered sugar a bit at a time, again to taste

If you put this in the fridge, it will get fairly firm. If you want to use it after refrigeration, just pull it out about an hour before you wish to use it :)

This is the flour/sugar mixture. Right here, it smells REALLY sort of strange, and I was worried that my addition of Cognac was a mistake. Thankfully the Cognac just completed the frosting nicely!

This is after I coloured the frosting, and left it in the fridge overnight. That knife is not moving.

Free Breadcrumbs Haha!

2008-02-23T17:49:00.001-08:00

I love making my own breadcrumbs. I know exactly what's in them, and I can control the seasonings :) The smell they add to the kitchen while they are baking is just heavenly.

So just for the heck of it, I took photos :)

When you make bread crumbs, just use whatever bread you have that's about to go bad, or in our case use some hot-dog buns your inlaws gave you because they were left over from a benefit ;)

First, I just coarsly chopped the buns. You are going to crush them up a bit after you toast them, so don't worry about getting them too fine.

Then, I just took about a tablespoon and a half (the leftovers from a stick of butter; the amount of butter doesn't matter, you will of course get more or less buttery taste depending on how much you use)

Here I melted it then tossed it with the breadcrumbs well, along with a light sprinkling of salt.

Once you have your own, home-made buttery crumbs, you can do several things with them. Use them in meatloaf and meatballs of course, or season them and use as a crunchy coating! You can even go one step farther and bake your own multi-grain bread to use as crumbs.

... Then Somehow This Apron Resulted...

2008-02-20T07:39:00.001-08:00

I don't know WHAT possessed me to try it, but I wanted a bib apron, and I didn't want to follow a pattern. Have I mentioned that I have rarely sewn in my life?! But, somehow I made this thing. Even took pics along the way!

First, I took a piece of an old soda box (yep, I like Shasta cola!) and held it up to me and trimmed it up until it was approximatly the size I wanted it. I know the sides aren't straight, but thanks to the very regular pattern of dots on my material, I just used those as a cutting/folding/gluing/sewing guide.

Then, I just held up another piece of the fabric to myself and marked (with a marker lol) how wide and how long I wanted the skirt part, adding an inch or two for seams.

Then, I constructed pockets. All I did was cut out a square about the size I wanted the pocket and hemmed all sides. On the big front pocket, I added some bias tape. The little pocket up on the bib of the apron is to hold my wedding ring, as I always find myself removing it to do chores because I am super paranoid about losing the stone, knowing that I am not always the most careful of people with my hands (I have scars to prove it too lol!).

I made the little towel holder because I am ever trying to "attach" a rag to myself to wipe my hands on and just to have on me for little cleanups. It is simply a hemmed up rectangle of fabric.

After hemming all my little squares and rectangles of fabric, it was construction time. I attached all the pockets first, followed by the bias tape for the ties. Finally, I just laid the skirt of the apron over the bib, glued so that everything would stay straight (without glue it seems I can't do an even seam to save my life!), and sewed. All told the project took me about 2 hours of actual work (not counting dry time for the glue)

Grenadine Ketchup

2008-02-17T18:41:00.000-08:00

Oh boy is this one tasty! "Not sickeningly sweet like the store-bought stuff" says Elliot. This is just something I threw together on a whim, I'm just glad it came out edible, and in fact very good. I'm going to keep this around instead of buying ketchup.

2 cups plain tomato sauce
1 clove crushed garlic
1 cup apple cider vinegar
1/2 cup honey
1/2 cup brown sugar
3 tsp salt
2 cap-fulls grenadine

Combine all the ingredients except the grenadine in a pan
Bring to a boil, stirring occasionally
Simmer uncovered, until reduced to about 2 cups
Add the grenadine and leave to simmer for about 5 minutes
Remove from the heat and allow to cool, then store in a container in the fridge

Snow Tops

2008-02-17T14:19:00.000-08:00

... AKA "Mexican Wedding Cookies Gone Awry" I had intended to make mexican wedding cookies, but you know how things go...... you're out of this........ you want to add a dash of that....... and pretty soon you have a different cookie! They are a small, round, crunchy cookie that leaves your fingers covered in powdered sugar.

2 3/4 cup flour
1/4 tsp baking soda
1/4 tsp salt
1 c crushed salted peanuts*
1 c butter at cool room temp
3/4 cup sugar
1 egg
1 tsp vanilla extract
1 1/2 cup powdered sugar
1/4 tsp pie spice (pumpkin or apple)

Cream together the butter and sugar
Combine the flour, baking soda, salt, and peanuts
Add the egg and vanilla extract to the butter mixture
Gradually add the flour mixture and combine well
Refridgerate dough if needed for the next step
Shape the dough into small balls (about 1/2-1 teaspoon)
Place on a greased cookie sheet in a preheated 350 degree oven
Bake for about 10 minutes or until somewhat browned on top. you want these to be crunchy!
Allow to cool on the cookie sheet for just a minute or two
Meanwhile, combine the powdered sugar and pie spice in a resealable bag or on a pie plate
Toss the cookies with the sugar and enjoy!

*To crush the peanuts, I just tossed them in a plastic bag and beat it on the floor with the smooth side of my meat tenderizer. Any flat object would work

These are some dough balls I had frozen from a short while ago

This is about how you want the cookies to look when they come out of the oven:

Simple Honey-Mustard Chicken

2008-02-16T08:08:00.000-08:00

This is a favourite around here, and it's really simple too! You can use this same recipe to make a honey-mustard dip as well (which tastes GREAT with chicken fingers). In place of the hot sauce, you can also use chili powder, paprika, or you can just leave it out altogether, I've made it in a variety of ways. Some other nice tweeks to the recipe would include adding a clove of crushed garlic, using seasoning salt instead of plain, or even trying white pepper or ginger. It's really flexible, and not even quite what I would consider a "recipe" being as it is so plastic.

on that note, here we go!

equal parts mustard and honey (I use spicy brown mustard)
a dash of hot sauce
salt and pepper "to taste"
a small palmful of oregano, more or less (depending on how much honey and mustard you are using

Combine it all, and use as a marinade or dip for chicken!
For thin-sliced chicken breast, I marinated for 20 minutes then put under the broiler until done.

all my ingredients:

... ready to go in the oven!

...and the lovely finished chicken:

Aprons!

2008-02-10T08:58:00.000-08:00

I'm NOT a "crafter", but I have been wanting to try some crafty stuff lately. Well, I went to the wal mart because they had these nice bandanas on sale (I like to wear them in my hair). When I got home, I started to play with them, and realized that they would make great valentine-y aprons. Now, I'm NOT very good at sewing at all, but with the help of some liquid stitch (mostly with the help of liquid stitch) and a bit of help from the sewing machine, and some folding, I managed to make a little set

I am almost done with a third one that I'm making from a yard of fabric. Since I S U C K at following patterns, I figgured I'd just work with squares. I cut out squares from the fabric and hemmed (with liquid stitch again..... I can't make straight lines with the sewing machine but I CAN make VERY straight hems with that glue. I did however go over all the seams with the sewing machine afterward), then just started folding. I am probably going to go back and get another yard of fabric, and this time I will take pics as I'm putting my apron together and post them.

Here's my other apron so far (I'm going to add a pocket or two)

It looks like the trim on the top needs to be trimmed off, but that's just the straps coming from the top folded weird and at a weird angle for the pic. If you are wondering about the small grey/black blur at the bottom right-hand corner of the pic, that would be my cat Isis's tail, who I raised from the time she was 3 days old.

Apparently today was not a good one to get a clear picture, but you should get the idea

BBQ Sandwich Meal

2008-02-08T08:14:00.001-08:00

Mmmm, who doesn't like a good bbq beef sandwich with potato wedges? Here, we have some home-made bbq sauce, some crock pot beef, home-made sandwich rolls, and ranch potatoes! You will find the recipes for bbq sauce, potato wedges, and sandwich buns in the posts below this one :) Here's a tip: if you want to make this meal just a smidge more special, lightly saute some onions in butter or oil and put them on the sandwiches.

first up is the beef:

about 2 lbs of any cut of beef (here it was cross-rib roast because it was on sale)
apx. 1 tablespoon each honey, mustard, and worchestershire sauce
4 tablespoons salt (I know it sounds like a lot)
4 tablespoons brown sugar
1 tablespoon chili powder
several garlic cloves, peeled
1 onion (any size/any kind)
1 tablespoon pepper
2 teaspoons each basil and thyme

First, go ahead and cut up the roast
Combine the honey, mustard, and worchestershire
Combine the salt, chili, pepper, basil, and thyme
Cut small holes in the roast and shove the garlic cloves into them
Slice up the onion
Rub the honey mixture over every piece of the roast
Do the same with the dry seasonings
Place half of the sliced onion in the bottom of the crock pot
Put the roast on top
Put the remainder of the onions on top of the roast
Cook on high for 6 hours or low for 10
Pull the meat out and shred it

now you've made part of that lovely meal

Assembling the ingredients

The roast all cut up and seasoned (see the garlic?)

Everything's ready to go!

.... And this is what it should look like after many hours (not pretty I know)

Super Simple Potato Wedges

2008-02-08T08:07:00.000-08:00

They're easy-peasy!

3 potatoes, washed and peeled
1 or 2 tablespoons ranch dressing mix
2 teaspoons oil

slice up the potatoes
toss with oil
combine with ranch dressing mix
place on a pan sprayed with nonstick spray
bake at 375 degrees for 45 minutes or till done (just taste one; you'll know when they are done enough for you)

Sandwich Buns

2008-02-08T07:55:00.000-08:00

I LOVE the smell of baking bread, there's nothing like taking a fresh-baked loaf, holding it right under your nose, and taking a DEEP breath, ahhhhhhhhhhhhh.

The ground flax seed in the recipe is completely optional, but I figgured it would be a great way to add some fiber and fatty acids.

1 cup warm water
2 tablespoons oil (olive perferably, but any oil will do)
3 cups flour (I always just use all-purpose)
1 tablespoon honey
1 teaspoon salt
2 teaspoons yeast
1 tablespoon ground flax seed
cornmeal for the baking sheet

Add flour, oil, salt, sugar, yeast and water to your bread machine according to its instructions.
Set on dough setting.
Always follow your machines instructions, when mixing open it and keep check on the dough. Dough should be in a nice round soft sticky to the touch ball. If it is not add more water, or add flour which ever is needed.
Remove when signal beeps and cycle is done.
Preheat oven to 375°F.
Sprinkle cornflour or cornmeal onto a baking sheet.
shape the dough into a few small (and short! these suckers WILL get taller when they rise/bake!) loaves
cover and let rise for about half an hour in a warm room
put a pan or other oven-proof container of water in the bottom of the oven (or else the bread will have a hard crust; we don't want that for sandwich buns!)
put in the oven (center rack will do) for about half an hour, or until the loaves sound hollow when tapped
take out, allow to cool thoroughly before cutting

One of the mini-loaves which I slashed across the top:

Some Sweet, Sweet BBQ Sauce

2008-02-08T07:45:00.000-08:00

This is loosely based on a recipe from recipezaar. It is REALLY sweet, so if you want spicy, well don't make this one! Elliot just loves this sauce, it's one of the sweetest I've ever tasted, and it's just the way he likes it :)

1 cup tomato sauce
1/2 cup water
1/4 cup tomato paste
1/3 cup apple cider vinegar
1/4 cup ketchup
1 tablespoon mustard
4 tablespoons honey
3 tablespoons brown sugar
1 teaspoon liquid smoke
1/2 teaspoon salt
1 teaspoon onion powder
1 clove garlic
1/8 teaspoon paprika
1 dash hot sauce (I SWEAR it's not enough to make it taste hot at all) or one Round Table packet of peppers

It's very simple really: toss all the ingredients in a pot, combine well, and simmer over low heat for an hour or two, stirring occasionally. The slight vinegar taste will go away if you let the sauce sit in the fridge overnight.

Just for the heck of it, here's a pic of everything in the pot:

Carnitas!

2008-01-31T12:39:00.000-08:00

My mom used to make this a few times a year when I was little, and I just LOVE it! My husband also asks for it if it's been awhile since I've made any. Just trust me on the orange juice concentrate, that is what makes this dish unique and tasty. You can serve this on tortillas with rice and beans on the side, in tacos, in burritos, or just straight out of the fridge late at night. The nice thing about this recipe is that the cut of pork doesn't matter, just use whatever is on sale. I've used shoulder ("butt") roast, loin, and cut up picnic roast with great results.

You will need:

3 lbs pork roast
1 12-oz. container orange juice concentrate
1 yellow or white onion (small or large it doesn't matter)
1 cup salsa
5 cloves garlic
2 tbs. dried oregano (make sure it smells nice and strong! dusty smell=dusty taste)
salt and pepper to taste

roughly chop the onion
crush or dice the garlic
season the pork roast with salt, pepper, oregano, and garlic
place half of the onion in the bottom of a crock pot
then place the pork in the crock
top with the remaining onion, and 2/3 to 3/4 of the orange juice concentrate
set on low for 8-12 hours (or overnight)
remove the roast, and allow to cool slightly
shred the roast, and place in a skillet with 1/4 cup of the drippings, remaining orange juice concentrate, and salsa
simmer about 30 minutes
*you can simmer it longer if the mixture is too watery

First I assemble my ingredients (Aren't those salt and pepper shakers cute? They were a Christmas present from my Sister-in-law)

I don't want to cook the pork for the usual 10 hours, so I cut it up a bit

Tossing the roast pieces with the garlic, salt, pepper, and oregano

Into the crock we go! Half of the onions are on the bottom, half on top, and the OJ over everything

... After 6 hours

This is the final product!

A History of the TV Dinner

2008-01-30T19:07:00.000-08:00

From http://www.ingestandimbibe.com/Articles/tvdinner.html

The TV Dinner: Can We Change The Channel?
by Marjorie Dorfman

Did you ever wonder where the TV dinner really came from? Or is it a fact you have always known, stored somewhere between the green peas and mashed potatoes of memory? Whatever be the case, here is the life story of the TV dinner, hot or cold, for all to hear and maybe some to eat.

Many people were a part of the original concept of manufacturing a complete meal that needs only to be reheated before eating. While the idea may not be either as old or as earth-shattering as the discovery of fire or the invention of the wheel, the TV dinner can trace its origins back to the days of early television. The idea has been attributed to at least three different sources, primarily Gerry Thomas, the Swanson Brothers and Maxson Food Systems. Some sources indicate that Gerry Thomas, acting alone and with no malice aforethought, invented both the name of the Swanson TV dinner and the product. That may be so, but consider some of these alleged facts, even if they may be a bit frozen in some cases and a bit soggy in others.

In 1945, Maxson Food Systems, Inc. manufactured the very first complete frozen meals in what were known as "Strato Plates." Military and civilian passengers consumed them on airlines and they only required reheating before serving (the plates, not the passengers). The meals consisted of three parts: meat, vegetable and potato, each given its own special, third class compartment on the plate. The concept never hit the retail market due to lack of funding and the death of Maxson. Some experts argue that Maxson’s creations do not qualify as true TV dinners because they were consumed on airplanes and not in homes while watching television. (A moot, if not frozen point.)

In 1952, the first frozen meals made their chilled appearance on the retail market. These meals were also divided into three sections like the Maxson predecessor, but they were packaged in aluminum oven-ready trays. Quaker State Foods were the first to feature these dinners and they sold them under the "One-Eye Eskimo Label." (One can only wonder how well such a product could do if more than one Eskimo with more than one eye wanted to buy it?) Frigi-dinner also began offering its own line of frozen dinners at about the same time.

The TV dinner actually grabbed the ears, nose, mouth, heart and stomach of the retail world in 1954 when Swanson frozen meals first displayed their icy faces in the frozen food sections of the supermarket. At the time, C. A. Swanson and Sons was a subsidiary of the Campbell Soup Company. A well-established name that customers knew and trusted, the company capitalized on that, pushing their product even further through massive advertising campaigns. These meals were featured on television commercials by the top celebrities of the day, including Howdy Doody and even President Eisenhower. The term, TV dinner, turned an everyday meal into a cultural experience and revolutionized the idea of "preparing dinner."

Gerry Thomas was originally a salesman who was working for Swanson & Sons in 1953, and as mentioned earlier, it is he who is usually credited with the concept of the TV dinner, the design of the tray and the trademark name. Thomas was inducted into the Frozen Food Hall of Fame (no kidding) in Orlando, Florida, where his image is remembered but not frozen in effigy. Still others say differently, proving that truth sometimes can be as clear as mud.

Betty Cronin, a bacteriologist who also worked for Swanson Brothers at that time, claims that it was the brothers Swanson, Gllbert and Clarke to be specific, who came up with the idea of the TV dinner. Cronin herself worked on the project (Operation Frozen Blue Plate Special?). Her technical challenge was synchronization, that is, to compose a dinner in which all the ingredients took the same time to cook.

Swanson TV dinners came on the wing of two growing post-war trends: the fascination with the new medium of television and the lure of time-saving modern appliances and techniques. During the first year of national distribution, Swanson sold 10 million TV dinners. For less than a dollar (98 cents to be exact), the too busy, lazy or simply uninclined-to-cook consumer could choose to sample Salisbury steak, meatloaf, fried chicken or turkey, served with potatoes and green peas.

Desserts were not available at this time, but they were added in 1960 and included apple cobbler and brownies in a new four-part tray. In 1969, breakfasts of pancakes and sausage were introduced to an ever waiting frozen public. A metal tray divided all the portions and in 1987, a representative tray was placed in the Smithsonian Institute to commemorate the impact of the TV dinner on the American dining experience. The Swanson "TV dinner" had its swan song in the 1960s and in 1986, the Campbell Soup Company replaced the aluminum trays with plastic microwavable trays. In 1999, Swanson received its very own star on the Hollywood Walk of Fame.

The term "TV dinner" became synonymous with any pre-packaged frozen dinner bought in a supermarket and reheated at home. But time waits for no man or TV dinner, and Pinnacle Foods Corporation, the owners of Swanson products since 2001, recently celebrated fifty years of TV dinners.

It may depend on your definition as to who actually invented the TV dinner. One thing is certain. The first company to successfully market the product was Swanson and that is the steadfast and frozen truth for all time. Product lines have changed down through the years, and the most modern frozen dinners tend to come in microwave-safe containers. It would appear that their icy touch will be with us forevermore, or at least for as long as convenience and hunger reign supreme as two important human needs that must be met.

Chocolate Chip Vanilla Cake

2008-01-30T13:48:00.001-08:00

I was once again surfing on www.recipezaar.com and came across a nice looking cake recipe. And as usual I tweeked it, so here is the very tasty result!

1 cup sugar
1/2 cup butter at cool room temperature
2 eggs
2 tsp vanilla extract or flavoring (I use 1 tb because I just LOVE vanilla)
1 1/2 cup cake flour (all pupose is ok, but will give you a less tender cake)
2 tsp baking powder
1/2 cup milk
two hand-fulls chocolate chips

preheat the oven to 350 degrees, and grease a cake pan or line a cupcake pan
combine the flour and baking powder
cream together the butter and sugar
add the vanilla, then the eggs one at a time, combining well after each egg
mix in the flour mixture
slowly add the milk, and combine until smooth
add the chocolate chips
put the batter in your cake pan or cupcake pan, and bake until a toothpick comes out clean (about 30-40 minutes. check your cake every 10-15 minutes)

I personally used a pie plate, as I do not own cake pans for some reason, and muffins/cupcakes tend to turn out all amorphous on me. And having used a convection oven, my temps and times were very screwy. Those of you who have "real" ovens have my envy!