Healthy Recipes

© Chef LaLa

Mushrooms are a great low-calorie, sodium-free, fat-free source of potassium and other nutrients and lend a fun flavor and texture to stir-fries, casseroles, pastas, rice dishes, pizza, meat dishes, burgers, salads and more.  Available in many varieties, mushrooms are a great addition to a multitude of dishes and are even great as a grilled, sautéed, baked or fried side dish.  Be sure; however, to use fresh, closed-gill varieties from your market as the ones that are decaying or picked from your own garden may be poisonous/toxic.  Try marinating, stuffing, pickling or many other options for enjoying mushrooms.

© Chef LaLa

Wake up and eat your breakfast…then eat some more!  Yes, you should eat, especially if you want to lose weight and stay healthy!  It’s what you eat that makes all the difference to keep your body healthy and keep a steady metabolism to burn off the extra pounds that could put you at great risk for disease and even death.  66% of American adults are considered overweight or obese and at great risk of diabetes, heart attack, stroke and other diseases associated with extra weight putting undue stress on our bodies that lead to the leading causes of disease and death. Start on the path to good health now by adding texture, flavor, fiber, and nutrition and cutting fat in very simple ways and you will stay satisfied and see results quickly.

With the vast majority of the American population, especially kids, lacking enough calcium for strong bones and teeth, it’s time to get creative and find flavorful new ways for your family to get the recommended daily amount.  Even individuals who are watching their fat intake or lactose intolerant can benefit from eating cheese.  Small amounts of cheese which is easier to digest than milk, due to the fermentation process, can provide large amounts of calcium.  What better way to get your body strong than to enjoy some flavorful, delicate cheeses from around the world. Cheese became popular around 4000 years ago when people started breeding animals and processing their milk to produce cheese, a great source of calcium and protein.  Cheese is most commonly made from cows milk, however, there are varieties made from other mammals including sheep, goats, buffalo, reindeer, camels and yaks. One of the most nutritious cheeses in terms of low calories, high protein and calcium, is Romano cheese with 452 mg of calcium and only 165 calories per 1.5 ounces. Other good sources of calcium include: Swiss, part-skim ricotta, pasteurized process American, provolone, part-skim mozzarella and cheddar cheese. 

Need a little more excitement and like to experiment with flavor?  There are many varieties of cheeses, some with mild flavor, strong flavor, some soft, some hard, with flavors and textures for all palates. Check the yellow pages for cheese shops in your area or visit your local specialty market, supermarket or farmer’s market.  Try samples, ask for recommendations, and enjoy.  Cheese is great for entertaining, as a fondue, as a snack in your child’s lunch, or a mid-afternoon treat or appetizer before dinner.  Be sure to store and serve cheese at recommended temperatures and choose cheeses for children, pregnant women and people with weaker immune systems that are pasturized.  Most cheeses are; however some softer cheeses such as brie and cheeses in other countries, though flavorful and quite safe for adults in good health, can contain bacteria that can make some people ill.

Try cheese cubes as a snack or appetizer or cheese slices on crackers or in your favorite sandwich.  Try shredded or grated cheese on fresh or baked pasta, in soups, salads or on vegetables. Remember a little goes a long way and you can mix flavors.  Savor the taste and texture and enjoy with your favorite beverage!

© Chef LaLa

Summer is almost here and summer vegetables are beginning to arrive in your local supermarkets, specialty markets and farmer’s markets.  Experts recommend consuming 5 servings* a day of fruits and vegetables to help reduce your risk of heart disease and cancer. Summer veggies are not only nutritious and delicious, they’ll help you look and feel your best by providing vitamin C, potassium, lutein, folate, iron, fiber, and essential hydration.  Try one or more of these summer veggies today:

Arugula	Eggplant	Potatoes
Avocados	Garlic	Shallots
Green Beans	Kohlrabi	Summer Squash
Beans	Mushrooms	Swiss chard
Beets	Okra	Tomatoes
Collards	Onions	Zucchini
Corn	Sugar Snap Peas
Cucumber	Peppers

Try some of these ideas… 

·         Skip the chips which make you thirstier and opt for bright crunchy carrots and celery which are low in calories and fat and high in nutrients that will keep you feeling refreshed

·         Add some fresh veggies to your summer salad for a cool light meal packed with nutrients

·         Load your baked potato or pasta with cooked veggies instead of butter or rich sauces or even toss with light olive oil or add to your favorite light sauces to give you flavor and energy on a hot summer day 

* One serving of vegetables is equivalent to ¼ cup dry or one medium sized fresh vegetable such as a carrot or ¾ of a cup of juice or ½ cup cooked or 1 cup raw veggies.

© Chef LaLa

Summer is just around the corner and summer fruits are beginning to arrive in your local supermarkets, specialty markets and farmer’s markets.  Experts recommend consuming 5 servings* a day of fruits and vegetables to help reduce your risk of heart disease and cancer. Summer fruits are bright, smell sweet and come from exotic places, regional farms, and even your own backyard.  They are not only good, they’re good for you - providing nutrients such as vitamins A, C, E, beta-carotene, magnesium, potassium, antioxidants, fiber and other nutrients as well as great hydration from fresh fruits to keep you looking and feeling your best.  Try one or more of the following today:

Be sure to pick unblemished fruits that show no signs of mold, bug infestation or are overly squishy.  If you are uncertain how to choose fruits that are ready to be eaten, ask the produce manager or local farmer you are buying from – they will be glad to help you and will often offer you a sample to try.

For fun, healthy treats for the whole family, try:

·         Adding sliced citrus fruits like lemon, lime, or orange to your still or bubbly water or making ice cubes from fruit juice rather than reaching for a soda.

·         Try freezing seedless grapes or grabbing a handful of berries for a refreshing snack rather than candy. 

·         Adding sliced berries or a banana to your cereal or waffle for a refreshing summer breakfast.

·         Adding fruits such as mangoes and berries to your salad for a sweet summer flavor.

* One serving of fruit is equivalent to ¼ cup dry or one medium sized piece of fresh fruit such as an orange or ¾ of a cup of juice.

© Chef LaLa

Many of the ailments we suffer from can actually be mild to severe symtoms of consuming our favorite foods, even foods that we know are healthy.  The fact is that any food can cause an allergic reaction and as we get older, we can develop new allergies.  Though most allergic reactions occur with in a few minutes to a few hours after consumption, many ailments are caused by foods we consumed several days before we feel a reaction.  The reaction you feel that causes you to not feel well is your immune system fighting back against the two main food allergies IgE (Immunoglobulin E) and lgG (Immunoglobulin G). 

lgE reactions occur within minutes to hours after eating a food that your body is allergic to and can cause hives, swelling around the mouth, asthma, diarrjea, vomiting, and even life-threatening anaphlaxis.  The most common offenders for approximately 4% of the population, are cow’s milk, eggs, peanuts, wheat, soy, fish, shellfish, and tree nuts.  Just as your body’s immune system would attack bacteria and viruses, it would also treat a food allergy in the same defensive manner.  Other food allergies are of the lgE type and are often referred to as food sensitivity or intolerance with more hidden and often delayed reactions within the body that can take hours or days to manifest and can irritate or worsen health problems you already have.  About 60% of the population is affected by ailments such as headaches, depression, anxiety, nasal congestion, itching, fatigue, muscle aches, stiffness, irritable bowel syndrome (IBS), Gastroesphageal Reflux (GERD), heartburn, indigestion, joint pain, inability to focus, palpitations, mental confusion, ADD/ADHD and other ailments caused by frequently consumed foods such as wheat, milk, and corn.     

How do we get food allergies? Often we inherit our allergies through genetics or by constantly being exposed to the same foods over and over rather than having variety in our diets.  If we have illnesses like IBS, we may be more inclined to have allergies as well as have our allergies cause illness.  When our bodies are repeatedly exposed to offending foods, our immune systems become overwhelmed by the proteins in those foods and begin attacking weaknesses in our bodies.  This can cause chronic illness when our immune system antibodies combine with serum proteins causing permanent cell damage such as in the case of arthritis, multiple sclerosis, and other chronic conditions.

How can you find out what you are allergic to? Skin tests are not very reliable, and elimination and placebo diets are a hassle, but there is a blood test that can show intolerances for 90 different foods.  Once you determine what you are allergic to, avoiding it should eliminate your symtoms of allergy.  Some experts would argue that there are medications and other treatments that can help eliminate the symptoms of allergy, but they are only a temporary solution and not a cure because they only block the body’s natural reaction to an offender such as antihistamines blocking the release of histamines which make us itchy from foods we eat.  The itching is the body’s way of telling us that food is not healthy for us though it may be healthy for others.  Sometimes the medications can cause other reactions that are not favorable, so the only safe way to keep you free from illness caused by offending foods is to eliminate them from your diet and if you are suffering from chronic symptoms, be sure to talk to your primary care physician about testing for food allergies and how to get the nutrition you need from sources that work best for your body.

Whether you’ve never had an artichoke, don’t know how to prepare or eat one, or are already an expert, now is the time to enjoy since they are in peak season from March to May. Artichokes are a Mediterranean food related to the thistle and are delicious and fun to eat.  They’re easy to prepare and are an excellent source of nutrients like dietary magnesium, fiber, and the trace mineral chromium.  They’re also a very good source of vitamins A and C, folic acid, biotin, niacin, riboflavin, thiamine, potassium, the trace mineral manganese, and a carbohydrate that’s in the form of insulin.  These properties make them healthy for the whole family including those watching their calories and blood sugar.  Fresh artichokes contain polysaccharide which is a carbohydrate handled by the body differently than other sugars, making them low in calories and extremely beneficial to diabetics because the type of insulin they produce has been shown to improve blood sugar control in diabetes.  Throughout history artichokes have been known to treat liver disease, lower cholesterol, and are considered an aphrodisiac food.

There are many varieties of artichokes, ranging in color from olive green to deep red, though the Globe variety is most commonly found in supermarkets. Commonly known as a vegetable, the artichoke is actually a flower bud, which when allowed to blossom, is violet blue in color. Artichokes come in a variety of sizes–the biggest, perfect for steaming or boiling, while baby artichokes (often much cheaper) are a delicious and tender addition to almost any recipe. When buying artichokes, as with any produce, fresh is best. Choose artichokes that are tightly closed and seem heavy for their size with few discolored or shriveled leaves. Rub the leaves together; if they squeak, they’re fresh. Once you get your artichokes home, keep them in a sealed bag in the refrigerator to prevent discoloration.

75% of the 3 million cartons of domestically-grown artichokes are grown in Castroville, California, the self-proclaimed Artichoke Center of the World since 1959 with an annual mid-May festival to celebrate the artichoke. Have your own celebration by enjoying some steamed artichokes petals at home.  Dip them in butter or your favorite sauce for an added treat and you’ll be hooked!

How to Cook an Artichoke

Once you’ve bought your artichoke, preparation is easy. Start by trying the classic steamed or boiled approach and then you can experiment with different methods and recipes as you get more comfortable.

1. Wash the artichoke in cold water.
2. Remove any discolored or shriveled lower petals.
3. Using a sharp stainless steel knife (to prevent discoloration) trim the stem close to the artichoke’s base.
4. Cut off the top quarter of petals if you prefer so the tips don’t poke your fingers.
5. To preserve the vegetable’s color, though not necessary, you can dip it in acidified water prior to cooking (one quart of water mixed with one tablespoon of lemon juice or vinegar). You can also add a touch of sugar and salt or herbs to the boiling water to obtain a better flavor.
6. Steam (place on rack above an inch or two of boiling water) or boil (add to pot with enough boiling water to completely cover). Cook until you can pull off a petal near the center with ease–25 to 40 minutes depending on the size of the artichoke. Large ones may take 60 minutes but are much “meatier”

How to Eat an Artichoke

The artichoke is like a delicacy that can be consumed alone or with a simple dipping sauce to complement it and make a great appetizer, especially for kids. This spiny vegetable can be an intimidating presence on the dinner table if you’ve never had one whole but the following tips can help even the novice artichoke eater enjoy the wonderfully nutty flavor of this unique plant like an expert:

• Pull off outer petals one by one, dip the thicker base into the sauce of your choice, and bite or scrape the succulent pulp off the inside of the petal with your teeth. Discard the rest of the petal.  This is especially fun for children.
• When you get to the heart of the artichoke, spoon or cut away the fuzzy portion in the center, cut the remainder of the heart (including any portion of the attached stem) into bite-size portions, dip, and savor!

Final Notes on Artichokes

Once you’ve mastered the basic preparation and eating techniques, allow yourself to get creative. Artichokes can be marinated and grilled, stuffed and fried, sautéed with meat and vegetables as a topping for pasta, roasted, braised, added to salads, or creamed in soups. If you prefer to keep things simple, try varying your dipping sauces for steamed artichokes. For a change of pace from butter, homemade mayonnaise-based sauces mixed with fresh herbs, spices or garlic and lemon are a nice complement.  However you enjoy your artichokes, feel good about serving them to your entire family for a fun, healthy appetizer or main course this spring.

INGREDIENTS

1 cup medium grain rice
3 cups water
12 ounces evaporated milk, non fat
3 tablespoons condensed milk, low fat
2 ounces raisins
1 teaspoon ground cinnamon

 METHOD

* In a medium saucepan, combine rice, and water.

* Cook over low heat, covered, for 13 minutes, until tender.

* Add evaporated milk and condensed milk and raisins. Stir well.

* Cook 8-10 minutes.

* Rice should be moist, liquid (milk) should not be completely dry.

* Serve in individual plates.

* Garnish by sprinkling with cinnamon.

Makes 4 cups, 16 Servings

Nutritional Guide Per serving

Calories 83
Fat (g) .03
Saturated .01
Unsaturated .02
Protein (g) 2.9
Carbohydrates (g) 17.4
Fiber (g) .08
Cholesterol (mg) 1
Sodium (mg) 29

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.

INGREDIENTS

2 pounds chicken breast, bone in, skinless
7 cups water
3 ounces brown onion, peeled, medium dice
2 teaspoons chicken bouillon
2 stalks celery, large dice
½ teaspoon fresh oregano
3 each carrot, peeled, large dice
8 ounces potato, peeled, large dice

METHOD

* In a stock pot, add chicken, water, onion, chicken bouillon, celery and
oregano.
* Cover, cook over medium heat for one hour.
* Remove chicken from stock pot, allow to cool for 5 minutes.
* Remove chicken meat from bones tearing into ¼ inch strips.
* Add chicken pieces back into stock pot.
* Add potatoes and carrots, cook for 15 minutes.
* Serve in a large soup bowl.

Makes 14 cups
Servings 7

Note: This soup also tastes great the next day, when reheated.

Nutritional Guide
Per serving

Calories 181
Fat (g) 1.6
Saturated .4
Unsaturated 1.2
Protein (g) 29.2
Carbohydrates (g) 11
Fiber (g) 1.9
Cholesterol (mg) 70
Sodium (mg) 154

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.

INGREDIENTS16 ounces garbanzo beans, canned
16 ounces kidney beans, canned
16 ounces black beans, canned
16 ounces corn, canned
2 tablespoon apple cider vinegar
1 tablespoon extra virgin olive oil
2 ounces roasted red bell pepper, from a jar, diced
6 ounces green bell pepper, seeded, small dice
2 tablespoons cilantro, fine chop
1 tablespoon italian parsley, fine chop

METHOD

* Rinse and drain all canned items.

* In a large bowl, combine all ingredients.

* Chill before serving for 15-20 minutes.

Servings 16

Nutritional Guide Per Serving

Calories 123
Fat (g) 1.6
Saturated .2
Unsaturated 1.4
Protein (g) 6.2
Carbohydrates (g) 22.7
Fiber (g) 4.4
Cholesterol (mg) 0
Sodium (mg) 156

Note: To save time, look for jarred roasted red peppers.

Recipe from the book “Latin Lover Lite” by Chef LaLa available at amazon.com and retailers near you.