YOU: on a Diet ( 03/01/08 - 05/31/08 )

[jezzie]

Sweet-and-Sour Meatballs

Ingredients

Sauce

* 2 8-ounce cans tomato sauce
* 1 small onion, minced
* 2 TBS. packed brown sugar
* 2 TBS. lemon juice
* 2 TBS.minced fresh parsley
* 1 cloves garlic, minced
* 1/2 tsp. basil
* 1/4 tsp. sage
* 1/4 tsp freshly ground pepper

Meatballs

* 1 medium-sized red potato, peeled
* 1 clove garlic
* 1 small onion, cut into large chunks
* 1 eggs
* 1/2 teaspoon Italian seasoning blend
* 1/4 teaspoon freshly ground pepper
* 1 pound ground turkey
* 3/4 pounds lean ground beef

Directions

1. To make sauce: Combine tomato sauce, onion, sugar, lemon juice, parsley, garlic, spices and pepper in a large saucepan. Simmer over medium-low heat for 30 minutes.
2. To make meatballs: Puree potato, onions, egg, Italian seasonings, garlic, and pepper in a food processor or blender until smooth. Transfer to a large bowl. Add turkey/beef and mix thoroughly. Shape the mixture into 1-inch balls.
3. Add the meatballs to the sauce. Shake to coat meatballs with sauce. Partially cover and simmer on low heat without stirring for 30 minutes.
4. Uncover and simmer until sauce thickens, about 30 minutes longer. Shake the pot several times during cooking to avoid sticking.

[jezzie]

Portobello Gravy
Smother your mashed potatoes with a low-in-saturated-fat but high-in-taste Portobello Gravy. Your heart and your taste buds will be thankful for this rich, earthy, velvety gravy that can be made with portobello or shiitake mushrooms.

Ingredients

* 1 tablespoon light olive oil
* 1 medium onion, finely chopped
* 2 cloves garlic, minced
* 1 1/2 cups chopped cleaned portobello or shiitake mushrooms
* 2 1/4 cups vegetable broth
* 3 tablespoons reduced-sodium soy sauce
* 1/8 teaspoon dried thyme leaves
* 1/8 teaspoon crumbled dried sage
* 1 tablespoon cornstarch
* 2 tablespoons water
* Freshly ground pepper to taste

Directions

1. Heat oil in a medium saucepan over medium heat. Add onion and garlic; cook, stirring often, until softened, about 5 minutes. Add mushrooms and cook, stirring often, until they begin to release their juices, about 10 minutes.

2. Add broth, soy sauce, thyme and sage; simmer for 10 minutes. Mix cornstarch and water in a small bowl. Stir into the sauce and simmer, stirring often, until slightly thickened, about 10 minutes more. Season with pepper. Serve hot.

RealAge Benefit: Avoiding saturated and trans fats can make your RealAge more than 4 years younger.

[jezzie]

Turkey - Cider Gravy
Make this low-fat gravy in the roasting pan while the turkey rests. Apple cider adds rich fall flavor.

Makes about 2 1/4 cups

4 cups reduced-sodium chicken broth, divided
3 tablespoons all-purpose flour
1 1/4 cups apple cider
2 tablespoons cider vinegar
1/4 teaspoon salt
Freshly ground pepper to taste

1. Remove the turkey from the roasting pan. Skim off any visible fat from the pan juices.

2. Whisk chicken broth and flour in a small bowl until smooth; set aside.

3. Set the roasting pan over two burners on medium-high heat. Add cider and vinegar; bring to a boil and cook, scraping up the browned bits from the pan, until the liquid is reduced by about half, 6 to 8 minutes.
Add the remaining 3 1/2 cups or broth. Increase heat to high; return to a boil, whisking often. Boil until the liquid is reduced by about half, 8 to 12 minutes.

4. Whisk the reserved flour mixture into the pan. Boil, whisking constantly, until the gravy is thickened, 1 to 3 minutes. Remove from the heat and pour the gravy through a fine sieve into a large measuring cup.
(Discard the solids.)

[jezzie]

Turkey and Stuffing for Two

Ingredients

* 2 teaspoons extra-virgin olive oil, divided
* 2 teaspoons butter, divided
* 1 each small shallot, chopped
* 1 stalk celery, chopped
* 1/2 teaspoon dried rubbed sage
* 1/2 teaspoon dried thyme
* 2 each 3- to 4-ounce skinless turkey breast cutlets
* 4 slices stale whole-wheat bread, crusts removed, torn into bite-size pieces
* 2 tablespoons plus 1/4 cup reduced-sodium chicken broth
* 1/4 teaspoon freshly ground pepper
* 1/4 cup dry vermouth or dry white wine

Directions

1. Preheat oven to 375 degrees F.
2. Heat 1 teaspoon oil and 1 teaspoon butter in a medium nonstick skillet over medium heat. Add shallot and celery; cook, stirring occasionally, until softened, 2 minutes. Transfer the mixture to a medium bowl, stir in sage and thyme; let cool for 5 minutes.
3. Meanwhile, place cutlets between sheets of plastic wrap and pound with the smooth side of a meat mallet or a heavy skillet until 8 to 10 inches wide and less than 1/4 inch thick. Be careful not to tear the meat. Remove the top sheet.
4. Add bread to the celery mixture. Stir in 2 tablespoons broth, pepper. Place half the stuffing mixture in the middle of one of the pounded cutlets; compress the stuffing into a log. Fold and roll the meat over the stuffing. Tie in three places with kitchen string. Repeat with the remaining stuffing and the second cutlet.
5. Heat the remaining 1 teaspoon oil and 1 teaspoon butter in a medium ovenproof skillet over medium heat. When the butter melts, add the turkey rolls and brown on all sides, turning occasionally, about 4 minutes.
6. Transfer the skillet to the oven and bake until the turkey is cooked through, about 20 minutes. Transfer the rolls to a serving plate; tent with foil to keep warm.
7. Return the skillet to medium-high heat (take care, the handle will still be hot); add vermouth (or wine). Cook until dark and almost completely evaporated, scraping up any browned bits, about 2 minutes. Add the remaining 1/4 cup broth; cook for 1 minute, just to reduce slightly. Remove the string from the turkey; cut into 1/2-inch-thick slices, if desired, and spoon half the sauce over each portion. Serve warm.

[jezzie]

Apricot BBQ Chicken Thighs
Serves: 4

Ingredients:

1 1/4 pound skinless boneless chicken thighs
1/4 teaspoon pepper
1/4 cup apricot preserves, large pieces cut up
2 tablespoons balsamic vinegar, or apple cider vinegar
2 tablespoons olive oil
2 teaspoons Dijon mustard
2 cloves garlic, minced

Directions:

Heat gas or charcoal grill.

Sprinkle thighs with salt and pepper. In a small bowl, combine all remaining ingredients; mix well. Set aside.

When grill is heated, place chicken on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 10 minutes or until chicken is fork-tender and juices run clear, turning once and brushing with preserve mixture once ... halfway through cooking time.

Notes: Set time for 5 minutes of grilling, then brush on preserve mixture. If applied too soon, the mixture can burn and blacken the chicken.

[jezzie]

Chicken Tarragon

Ingredients:

* 1 Tbsp. butter
* 2 Tbsp. olive oil
* 4 boneless, skinless chicken breasts
* 1 tsp. dried tarragon leaves
* 3 cloves garlic, minced
* 1 small onion, chopped
* 1/3 cup frozen orange juice concentrate, thawed
* 1 Tbsp. cornstarch
* 10 oz. can mandarin oranges, drained, reserving 1/2 cup syrup
* Hot cooked brown rice

Preparation:

Melt butter with olive oil in large skillet. Add chicken, tarragon, garlic, and onion and cook over medium heat until vegetables are tender, about 8 minutes.

In small bowl, stir together orange juice concentrate, cornstarch and reserved mandarin orange syrup. Stir into chicken mixture. Reduce heat to medium/low. Cook, stirring frequently, until chicken is thoroughly cooked and tender and sauce has thickened, about 10 minutes. Stir in oranges and serve with hot cooked rice. Serves 4

[jezzie]

Butternut Squash AuGratin

INGREDIENTS:

1/8 teaspoon pepper
1/4 teaspoon cinnamon
1/2 butternut squash - peeled, seeded and sliced
2 apples - peeled, cored and sliced
1/4 sweet onion, thinly sliced
1/2 cup chicken stock
1/2 cup 2% shredded sharp Cheddar cheese
1 Tbs. real bacon bits (optional)

DIRECTIONS:

Preheat oven to 350. Butter a 9- x 9-inch glass baking pan with cooking spray.

Place salt, and cinnamon into a large plastic bag. Add squash, apples, and onions; shake until lightly dusted.
In glass dish, layer 1/2 of squash, apples, and sweet onion. Pour 1/2 cup chicken stock over the top, then sprinkle 1/2 of cheese.
Layer with remaining squash, apple, and onions. Pour remaining chicken stock over the top, and cover with foil.
Bake in preheated oven for 40 minutes.
Take out and sprinkle with bacon crumbles and remaining cheese. Return, uncovered, to oven; bake for another 5 minutes. Let sit for 5 minutes before serving.

[jezzie]

Mushrooms and Spinach
4 Servings

Ingredients:

2 TBS. olive oil
1 lb mixed, fresh mushrooms
4 cloves of garlic, minced
1 tsp herb and spice blend
3 cups organic baby spinach leaves

Instructions:

Wash and slice the fresh mushrooms and remove any tough stems.
In a large pan with a cover, heat the oil and sauté the mushrooms,

Stir well, cover and cook gently for 5 minutes. Stir in the garlic
and herb blend, cover and cook for another 5 minutes, until the
mushrooms are tender and most of the liquid has been absorbed.

Add the baby spinach leaves to the mushroom mix. Stir to wilt them briefly,
and the dish is ready to serve, or to store in the fridge for later use.
Salt and pepper to taste.

[jezzie]

Pistachio-Crusted Chicken

INGREDIENTS

Coconut Ginger Sauce

* 1 Tbsp. butter
* 2 shallots, minced
* 2 blades lemongrass, chopped
* 3 (1/2-inch) piece, fresh ginger, thinly sliced
* 1/2 cup sweet white wine
* 2 cups chicken broth
* 2 Tbsp. Chinese black bean chili sauce
* 1 (8-ounce) can coconut milk
* 1/4 cup unsalted butter, softened and cut into pieces
* 2 Tbs. olive oil
* freshly ground black pepper to taste

Pistachio-Crusted Chicken

* 4 boneless chicken breasts
* 1 quart buttermilk
* 1 pound salted pistachios, shelled and toasted
* 1/2 cup grated Parmesan cheese
* 1/4 cup fresh thyme
* 1/3 cup chopped fresh rosemary
* 1/4 cup chopped fresh parsley
* 1 cups all-purpose flour
* 1/2 cup whole wheat flour
* freshly ground black pepper to taste
* Grape seed oil to taste


For the sauce: In a medium saucepan over medium-high heat, add the tablespoon of butter, the shallots, lemongrass, ginger slices and wine. Reduce to half. Add the broth, and Chinese black bean chili sauce and reduce to half again. Add the coconut milk and reduce to half a third time. Remove from the heat and whisk the bits of butter and olive oil into the sauce until it has all been incorporated. Season with pepper. If you reheat, do not allow the sauce to boil or the butter will separate.

For the chicken: cut in half. With a meat mallet, pound until 1/4-inch thick and place in a nonreactive bowl. Pour the buttermilk over the chicken, cover, and let sit for at least 1 hour in the refrigerator.

In a food processor, place half of the pistachios, parmesan cheese, and half of the herbs. Pulse 5 or 6 times until the mixture is finely chopped. Transfer to a bowl. Repeat this step with the rest of the pistachios and combine with the other pistachio mixture.

Preheat the oven to 250°.

Place the flour in another bowl and season it with pepper. Remove the chicken from the refrigerator and prepare it for assembly. Preheat a large nonstick sauté pan over medium-low heat with a thin coating of grape seed oil.

Remove one breast, shake off any excess buttermilk and dust the breast with flour on each side. Dip only one side of the chicken back in the buttermilk and press pistachios onto that side. Repeat that step with all the chicken.

Place the chicken in the sauté pan, pistachio side down, and cook for 2–3 minutes. Turn and cook the other side for 2 to 3 minutes. Place in the oven to finish cooking for 8 to 10 minutes. Remove, let rest for 5 minutes and then slice to serve with the Coconut Ginger Sauce.

[jezzie]

Muffin-Tin Crab Cakes

For the best taste, look for pasteurized crabmeat in the refrigerator case at your market's fish counter, a better choice than canned varieties. Make It a Meal: Try these cakes with some tangy tartar sauce and coleslaw.

Ingredients

* 1 pound crabmeat
* 2 cups fresh whole-wheat breadcrumbs
* 1/4 cup grated Parmesan
* 4 scallions, sliced
* 1/4 cup reduced-fat mayonnaise
* 3 large eggs
* 10 dashes hot sauce, such as
* 1/4 teaspoon freshly ground pepper
* 6 each lemon wedges for garnish

Directions

1. Preheat oven to 450°F. Generously coat a 12-cup nonstick muffin pan with cooking spray.
2. Mix crab, breadcrumbs, Parmesan, scallions, mayonnaise, eggs, hot sauce, and pepper in a large bowl until well combined. Divide mixture evenly among muffin cups. Bake until crispy and cooked through, 20 to 25 minutes. Serve with lemon wedges.

MAKE AHEAD TIP:
Cover and refrigerate for up to 2 days. Reheat in the microwave or serve cold.

[jezzie]

Cheddar-Apple Melt

Ingredients

* 1 whole-wheat English muffin, toasted
* 2 teaspoons jam
* 4 thin apple slices
* 2 slices reduced-fat Cheddar cheese

Directions

1. Top English muffin with jam, apple and cheese.
2. Toast in a toaster oven or under the broiler until the cheese is melted.

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Mediterranean Picnic Snack
Sweet tomatoes, salty olives and tangy cheese are a perfect afternoon pick-me-up.

Ingredients

* 1 slice crusty whole-wheat bread, cut into bite-size pieces
* 10 cherry tomatoes
* 1/4 ounce sliced aged cheese
* 6 oil-cured olives

Directions

1. Combine bread pieces, tomatoes, cheese and olives in a portable container.

[jezzie]

Sloppy Joes
Our version of the classic, convenience dinner is sure to please the whole family, even with the added fresh vegetables. Make It a Meal: Serve with roasted potato wedges and steamed beans.

Ingredients

* 12 ounces 90%-lean ground beef
* 1 each large onion, finely diced
* 2 cups finely chopped cremini mushrooms (about 4 ounces)
* 5 each plum tomatoes, diced
* 2 tablespoons all-purpose flour
* 1/2 cup water
* 1/4 cup cider vinegar
* 1/4 cup chili sauce, such as Heinz
* 1/4 cup ketchup
* 8 each whole-wheat hamburger buns, toasted if desired

Directions

1. Crumble beef into a large nonstick skillet; cook over medium heat until it starts to sizzle, about 1 minute. Add onion and mushrooms and cook, stirring occasionally, breaking up the meat with a wooden spoon, until the vegetables are soft and the moisture has evaporated, 8 to 10 minutes.
2. Add tomatoes and flour; stir to combine. Stir in water, vinegar, chili sauce and ketchup and bring to a simmer, stirring often. Reduce heat to a low simmer and cook, stirring occasionally, until the sauce is thickened and the onion is very tender, 8 to 10 minutes. Serve warm on buns.

[jezzie]

Barbecue Bean Salad
Perfect for picnics or a side for grilled chicken, this fast salad has all the flavor of baked barbecued beans, without the hassle or the heat.

Ingredients

* 1/4 cup prepared spicy barbecue sauce
* 3 tablespoons cider vinegar
* 1 teaspoon molasses
* 1 teaspoon buckwheat honey
* 1 15-ounce can pinto beans, rinsed
* 2 medium tomatoes, seeded and coarsely chopped
* 1 bunch scallions, trimmed and chopped (1 cup)
* Freshly ground pepper, to taste
* Hot sauce, to taste

Directions

1. Whisk barbecue sauce, vinegar, molasses, honey in a large bowl. Add beans, tomatoes and scallions; toss to coat. Season with pepper and hot sauce.

2. If not serving immediately, cover and refrigerate for up to 2 days. Serve at room temperature.

[jezzie]

Broccoli-Cheese Pie
If you want to give this a fancy name, call it a crustless quiche.

Ingredients

* 2 tablespoons plain wheat dry breadcrumbs
* 4 large eggs
* 1 1/4 cups 2% milk
* 1/2 teaspoon hot sauce, such as
* Freshly ground pepper, to taste
* 2 cups cubed whole-wheat country bread, (about 2 slices, crusts removed)
* 3 cups broccoli florets
* 2 teaspoons extra-virgin olive oil
* 1 medium onion, chopped
* 1/2 cup grated Monterey Jack
* 1/2 2% grated sharp cheddar

Directions

1. Preheat oven to 350°F. Coat a 9-inch deep-dish pie pan (6-cup capacity) with cooking spray. Add breadcrumbs, tilting to coat bottom and sides.
2. Whisk eggs, milk, hot sauce, pepper in a large bowl. Add bread and stir to coat. Set aside in the refrigerator.
3. Steam broccoli until just tender, 3 to 4 minutes. Refresh under cold water and drain well. Chop coarsely.
4. Heat oil in a medium nonstick skillet over medium-high heat. Add onion; cook, stirring often, until softened and light golden, 3 to 5 minutes. Add onion mixture and broccoli to the egg mixture; stir in cheese. Pour into the prepared pan, spreading evenly.
5. Bake the pie until light golden and set, 45 to 50 minutes. Let cool slightly, cut into wedges and serve.

[jezzie]

Lasagna Rolls
Crumbled tofu replaces half the ricotta in this Italian-style meal.

Ingredients

* 12 multi-grain lasagna noodles
* 1 tablespoon extra-virgin olive oil
* 3 cloves garlic, minced
* 1/2 14-ounce package extra-firm water-packed tofu, drained, rinsed and crumbled
* 6 oz. low fat ricotta
* 3 cups chopped spinach
* 1/2 cup shredded Parmesan cheese
* 2 tablespoons finely chopped Kalamata olives
* 1/4 teaspoon crushed red pepper
* 1 25-ounce jar marinara sauce, preferably lower-sodium, divided
* 1/2 cup shredded part-skim mozzarella cheese

Directions

1. Bring a large pot of water to a boil. Cook noodles according to package directions. Drain, rinse, return to the pot and cover with cold water until ready to use.
2. Meanwhile, heat oil in a large nonstick skillet over medium heat. Add garlic and cook, stirring, until fragrant, about 20 seconds. Add tofu/ricotta and spinach and cook, stirring often, until the spinach wilts and the mixture is heated through, 3 to 4 minutes. Transfer to a bowl; stir in Parmesan, olives, crushed red pepper, salt and 2/3 cup marinara sauce.
3. Wipe out the pan and spread 1 cup of the remaining marinara sauce in the bottom. To make lasagna rolls, place a noodle on a work surface and spread 1/4 cup of the tofu filling along it. Roll up and place the roll, seam-side down, in the pan. Repeat with the remaining noodles and filling. (The tofu rolls will be tightly packed in the pan.) Spoon the remaining marinara sauce over the rolls.
4. Place the pan over high heat, cover and bring to a simmer. Reduce heat to medium; let simmer for 3 minutes. Sprinkle the rolls with mozzarella and cook, covered, until the cheese is melted and the rolls are heated through, 1 to 2 minutes. Serve hot.

[jezzie]

Overnight Oatmeal

Here is an easy way to serve a crowd a hearty breakfast before facing the elements for a day of winter sports. You can assemble it in the slow cooker in the evening and wake up to a bowl of hot, nourishing oatmeal. The slow cooker eliminates the need for constant stirring and ensures an exceptionally creamy consistency.

It is important to use steel-cut oats; old-fashioned oats become too soft during slow-cooking.

Ingredients

* 8 cups water
* 2 cups steel-cut oats
* 1/3 cup dried cranberries
* 1/3 cup dried apricots, chopped
* 1/4 teaspoon salt, or to taste

Directions

1. Combine water, oats, dried cranberries, dried apricots and salt in a 5- or 6-quart slow cooker. Turn heat to low. Put the lid on and cook until the oats are tender and the porridge is creamy, 7 to 8 hours.

Stovetop Variation: Halve the above recipe to accommodate the size of most double boilers: Combine 4 cups water, 1 cup steel-cut oats, 3 tablespoons dried cranberries, 3 tablespoons dried apricots and 1/8 teaspoon salt in the top of a double boiler. Cover and cook over boiling water for about 1 1/2 hours, checking the water level in the bottom of the double boiler from time to time.

[jezzie]

Pick Up a Book, Bulk Up Your Brain

Don’t deny yourself the luxury of curling up with that murder mystery, tragic tale, or sci-fi thriller this weekend. Consider it self-defense class for your brain.

Being a bookworm doesn’t just make you smart. It makes you mentally tough. It builds so much cognitive reserve that bookworms’ brains may be bolstered against bad things like pollution and toxins.

Calling All Reserves

On cognitive tests, book lovers outperform people with lower reading levels. No surprise there. But the big news is that people who read regularly may develop a "cognitive reserve." What’s that mean?

That they’ve got extra brainpower to keep the mind rolling when brain cells are under attack. In a study of factory workers, the brains of the big readers functioned just fine on cognitive tasks, despite on-the-job exposure to toxic substances, like lead.

Brain Boosters

In addition to making a trip to your local bookstore, here are other steps you can take to stay sharp:

* Ditch the tobacco. Smoking (and secondhand smoke) kills brain cells.
* Give your mind a mental workout.
* Compensate for age-related memory changes.
* Get more B vitamins in your diet.
* Take a walk!

RealAge Benefit: Learning a new game that requires brainpower can make your RealAge 1.3 years younger.

[jezzie]

Foods That Fight Afternoon Slumps

When the afternoon blahs leave us slumped over our desks like an unwatered houseplant, most of us reach for a supersized vat of coffee and/or a calorie-packed sugar snack. There are much better options, whether you need a quick lift to keep you from nodding off in a meeting or something to keep you going for hours.

WATER: Sometimes what feels like fatigue is just dehydration (often made worse by too much coffee). Drink 8 ounces of water, take a quick walk around the block or the parking lot (fresh air is an energy booster, too), and then down another 8 ounces when you get back.

WATERMELON: Like cookies and candy, watermelon is high in sugar, which metabolizes quickly, which gives you a rush. But watermelon's way healthier: Instead of guilt, you get fiber, a hit of vitamins A and C, plus all that fresh, juicy flavor for almost no calories (fewer than 50 a cup). To make your new zip last longer, eat it with some protein and a little fat -- as in low-fat cottage cheese or a fistful of sunflower seeds.

BRAZIL NUTS: They're off the charts in mood-lifting selenium and strong in fatigue-fighting magnesium. Just six of these nuts give you 4 grams of protein and some healthy plant fats, a combo that will keep you going far longer than you'd think.

A MEXICAN BAKED POTATO: Spuds are high on the glycemic index -- that is, they give blood sugar a quick boost -- which is bad for people with diabetes but good in moderate doses for other people in need of an energy surge. Heap on some salsa and top with a dollop of low-fat sour cream to enhance the effect. Spicy foods are stimulating, and hot peppers wake up more than your taste buds.

A FEW DRIED DATES: They were traditionally used in the Sahara to provide quick energy to camels. Like potatoes, dates are a high glycemic snack, but rich in minerals, too -- especially potassium. Split the dates and fill with a tad of low-fat cream cheese to slow the sugar absorption.


PB&J ON WHOLE WHEAT: The all-American sandwich is also an all-around pick-me-up, thanks to its amazingly complete mix of carbs, good fats, protein, and whole-grain fiber. Just make it a one-slice fold-over to cut the calories down to about 200.

[jezzie]

Thursdays Menu

Pre-Breakfast:
2 cups two thirds decaf with almnd and evap. milk
almnds

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Mandarin tangerine

Pre-Lunch:
wasabi edamame, walnut, snflower, pmpkin seeds mixed
5.5 oz. V-8 juice

Lunch:
Healthy Harvest rotini in Classico hot sauce w/parmesan
sliced red pepper, onion in ex vir olv oil & apple cider vineg

Pre-Dinner:
organic plain yogurt w/canned peaches added
banana

Dinner:
baked salmon, 1/2 sweet potato, mixed vegetables

[jezzie]

Fridays Menu

Pre-Breakfast:
2 cups two thirds decaf with almnd and evap. milk
almnds

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, buckwheat honey
Cara Cara orange

Pre-Lunch:
wasabi edamame, walnut, snflower, pmpkin seeds mixed
5 squares (1oz) Endangered Species 75% w/cocoa nibs

Lunch:
Healthy Harvest rotini in Classico hot sauce w/parmesan
and Italian zucchini

Pre-Dinner:
organic plain yogurt w/canned peaches added
Granny Smith apple

Dinner:
Quinoa and Black Beans
5.5 oz. V-8 juice

[jezzie]

Saturdays Menu

Pre-Breakfast:
2 cups two thirds decaf with soy and evap. milk
almnds

Breakfast:
1 fried egg
old fashioned oatmeal w/cinnamon, wildflower honey
organic apple/mango applesauce

Pre-Lunch:
ww triscuits w/2% cheddar
5.5 oz. can of V-8 juice

Lunch:
sardines in cayenne flavored ext. virgin olive oil
salad greens, red bell pepper, onion w/oil & vinegar

Pre-Dinner:
sliced banana in organic plain yogurt

Dinner:
Vegetarian Reubens with Russian Dressing
asparagus
grn tea w/orange blossom honey

[jezzie]

K is for Kole Slaw

For lunch this week, shred a cool slaw to keep your fingers snapping.

The vitamin K in cabbage, spinach, Swiss chard, and other leafy greens may help keep your hands arthritis-free -- all the better for keyboarding, card dealing, piano playing, or knitting.

Try shredding your favorite leafy greens (about 4 cups) in a food processor, then toss with ¼ cup low-fat mayo, 1 teaspoon vinegar, 1 teaspoon honey, and a pinch of salt and pepper. Feeds you and three favorite friends.

Until recently, vitamin K was known mainly for helping blood clot after a nick or cut. Now you can add it to the list of things that lower the risk of osteoarthritis.

In a study of older adults, those who had the most K in their blood were the least likely to have joint damage in their hands, and their knees got some protection, too.

The United States Department of Agriculture recommendation is at least 90 micrograms (mcg) of vitamin K a day for women and 120 mcg for men. You can get most or all of that in one serving of our Kole Slaw, depending on the greens you use.

* One cup of shredded cabbage has about 100 mcg of vitamin K.
* One cup of raw spinach has about 75 mcg.
* One cup of Swiss chard has a whopping 299 mcg.

Not a slaw lover? A cup of asparagus has 144 mcg