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06/16/11 – Take the Bore out of your Spore!!
Getting Tipsy – Just getting tipsy…..
Stock your kitchen with healthy convenience foods. Having ready-to-eat snacks and meals-in-minutes staples on hand sets you up for success. You'll be less likely to hit the drive-through or call in a pizza order if you can make a healthy meal in 5 or 10 minutes. Try 94% fat-free microwave popcorn (20-25 calories per cup, and you can make it in two minutes or less) Frozen vegetables, Bags of pre-washed greens, Canned diced tomatoes, Canned beans, Whole-grain wraps or pitas, Pre-cooked grilled chicken breasts, A few containers of pre-cooked brown rice Within minutes, you can toss together a healthy medley.
Order childrens portions at restaurants. When you are eating out, order a child's pizza or a small sandwich as an easy way to trim calories and get your portions under control. Another trick is to use smaller plates. This helps the portions look like more, and if your mind is satisfied, your stomach likely will be, too.
Eat foods in season. If you don't love certain fruits or vegetables, it could be because you ate them out of season when they have little taste or flavor. When you eat seasonally, fruits and vegetables are more flavorful, at their best, and you won't be disappointed.
Use non-food alternatives to cope with stress. Sooner or later, you're going to be faced with a stressful situation. Instead of turning to food for comfort, be prepared with some non-food tactics that work for you. Reading a few chapters in a novel, listening to music, writing in a journal, practicing meditative deep breathing, or looking at a photo album of loved ones.
Be physically active. Although it may seem counterintuitive, don't use exercise either to punish yourself for eating or to "earn" the right to eat more. When you do, it sets up a negative thought pattern, which is why so many people say they hate to exercise. Instead, focus on how great you feel, how much better you sleep and how much more energy you have when you exercise. Physical activity is good for you whether you are trying to lose weight or not, so keep it positive and build a lifelong habit.
History – Bagel
A bagel (also known as biegel) is a bread product, traditionally shaped
by hand into the form of a ring from yeasted wheat dough, roughly hand-sized, which is first boiled for a short time in water and then baked. The result is a dense, chewy, doughy interior with a browned and sometimes crisp exterior. Bagels are often topped with seeds baked on the outer crust, with the traditional ones being poppy or sesame seeds. Some also may have salt sprinkled on their surface, and there are also a number of different dough types such as whole-grain or rye.
Bagels have become a popular bread product in the United States, Canada and the United Kingdom, especially in cities with large Jewish populations, many with different ways of making bagels. Like other bakery products, bagels are available (either fresh or frozen, and often in many flavour varieties) in many major supermarkets in those countries.
The basic roll-with-a-hole design is hundreds of years old and has other practical advantages besides providing for a more even cooking and baking of the dough: the hole could be used to thread string or dowels through groups of bagels, allowing for easier handling and transportation and more appealing seller displays.
At its most basic, traditional bagel dough contains wheat flour (without germ or bran), salt, water, and yeast leavening. Bread flour or other high gluten flours are preferred to create the firm and dense but spongy bagel shape and chewy texture. Most bagel recipes call for the addition of a sweetener to the dough, often barley malt (syrup or crystals), honey, sugar, with or without eggs, milk or butter.
Appetizer – Stuffed Mushrooms
Ingredients: 1/2 cup Italian-style dried bread crumbs 1/2 cup grated Pecorino Romano 2 garlic cloves, peeled and minced 2 tablespoons chopped fresh Italian parsley leaves 1 tablespoon chopped fresh mint leaves Salt and freshly ground black pepper 1/3 cup extra-virgin olive oil 28 large (2 1/2-inch-diameter) white mushrooms, stemmed
Directions: Preheat the oven to 400 degrees F. Stir the bread crumbs, Pecorino Romano, garlic, parsley, mint, salt and pepper, to taste, and 2 tablespoons olive oil in a medium bowl to blend.
Drizzle a heavy large baking sheet with about 1 tablespoon olive oil, to coat. Spoon the filling into the mushroom cavities and arrange on the baking sheet, cavity side up. Drizzle remaining oil over the filling in each mushroom. Bake until the mushrooms are tender and the filling is heated through and golden on top, about 25 minutes.
Salad – Grilled Asparagus and Roasted Mushroom Salad with Toasted Pecans, Blue Cheese and Red Chile Mustard Vinaigrette
Ingredients: 1 pound asparagus, grilled 1 pound assorted mushrooms (Portobello, cremini, shiitake) coarsely chopped 3 tablespoons olive oil 1 tablespoon chopped fresh thyme Salt and pepper 1/4 cup toasted pecans 8 ounces American blue cheese
Directions: Heat olive oil in a large sauté pan over high heat. Add mushrooms and cook until golden brown. Add thyme and season with salt and pepper. Toss asparagus with a few tablespoons of the vinaigrette and season with salt and pepper. Arrange 1/4 of the mushrooms in the center of each plate. Arrange asparagus around the mushrooms. Sprinkle pecans and blue cheese around the edge of the plate. Drizzle with more of the dressing
Red Chile Mustard Vinaigrette:
Ingredients: 2 tablespoons Dijon mustard 1 tablespoon Ancho Chile powder ˝ Tsp. Salt 1/4 cup red wine vinegar 1/2 cup olive oil Whisk together mustard, Ancho powder, salt and vinegar, slowly whisk in oil until emulsified. Taste and verify if more salt is needed.
Put it on the Side – Mixed Mushrooms with Rice
Ingredients: 3 cups chopped mixed mushrooms (white, Portobello, shiitake, etc.) 1 medium onion, diced 1/2 stick butter 5 cups cooked white rice Soy sauce, to taste Salt Freshly ground black pepper 1/2 cup sliced green onions
Directions: Sauté the mushrooms and onion in butter in a skillet until soft. Stir in rice, soy sauce, salt and pepper, and green onions. Cook until warmed through, about 5-7 minutes.
Main Course – Stuffed Beef Tenderloin
Ingredients: 2 tablespoon butter 1/4 cup chopped shallots or yellow onion 1 cup chopped fresh mushrooms 1 (1 1/2-pound) beef tenderloin Salt and freshly ground black pepper Soy sauce, to taste
Directions: Preheat oven to 400 degrees F. In a medium skillet, melt the butter and cook the shallots or onion over low heat until tender, about 5 minutes. Add the mushrooms and cook over low heat about 5 minutes or until the liquid is reduced by half. Let cool.
Butterfly the beef tenderloin by cutting the beef lengthwise down the center to within 1/2-inch of the other side. Set the beef aside.
To stuff the tenderloin, open the beef and sprinkle in the inside with salt and pepper and rub with soy sauce. Spoon the mushroom mixture down the center of the tenderloin. Bring the 2 sides of the tenderloin up and around the filling to meet. Using butcher string, tie the tenderloin together at 2-inch intervals. Place the tenderloin in a roasting pan.
Roast for 40 minutes for medium rare. Let stand for 10 minutes before slicing. Slice about 1 1/2 inches thick.
Dessert – Mushroom Chocolate Cookies
Ingredients: 1/2 cup butter or margarine
Directions: Cream butter and sugar until fluffy. Add egg, vanilla and almond extract: beat thoroughly. Stir in chocolate. Sift flour, baking soda and salt. Add to creamed mixture with sour cream. Mix well, add remaining ingredients. Drop teaspoons 2 inches apart on greased cookie sheet. Bake at 350 degrees for 12 minutes. Yield 5 dozen.
Lighten UP!!! Marinated Portobello Mushrooms with Provolone Dietitian's tip: When cleaning mushrooms, don't immerse them in water because they'll soak up the water like a sponge. Instead, wipe the mushrooms clean with a damp cloth or sturdy paper towel. By Mayo Clinic staff - Serves 2
Ingredients: 2 Portobello mushrooms, stemmed and wiped clean 1/2 cup balsamic vinegar 1 tablespoon brown sugar 1/4 teaspoon dried rosemary 1 teaspoon minced garlic 1/4 cup grated (1 ounce) provolone cheese
Directions: Preheat the broiler (grill). Position the rack 4 inches from the heat source. Lightly coat a glass baking dish with cooking spray. Place the mushrooms in the dish; stem less (gill) side up.
In a small bowl, whisk together the vinegar, brown sugar, rosemary and garlic. Pour the mixture over the mushrooms. Set aside for 5 to 10 minutes to marinate.
Broil (grill) the mushrooms, turning once, until they're tender, about 4 minutes on each side. Sprinkle grated cheese over each mushroom and continue to broil (grill) until the cheese melts. Transfer to individual plates and serve immediately.
Nutritional Analysis - (per serving)
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