Posts Tagged ‘tv’

© Chef LaLa

Any way you slice it, dice it or shred it, eat well to live well!  Having the right tools to help you prepare meals and snacks will make cooking fun, easy, nutritious and delicious.  You only need a few basic food preparation items to get started on your path to eating well, feeling great and even saving money by preparing food at home.  As you become more comfortable cooking, you can add other items, depending on your needs but here are the 15 basics…

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

Cilantro, also known as coriander, Mexican Parsley or Chinese parsley, is a wonderful, delicate year-round herb, thought to be an aphrodisiac and have healing properties, and adds great flavor to a variety of foods.  Cilantro is the leaf of the plant while coriander, from the same plant, is the seed and has a very different flavor.  One cannot be substituted for the other, though some countries refer to cilantro as coriander, so when recipes call for fresh coriander or coriander leaves, they are referring to the cilantro leaf. 

Dishes made from the Cilantro plant, whether in the form of leaves as cilantro or seeds as coriander, are commonly found in a variety of cuisines including Middle Eastern, Mediterranean, Indian, South Asian, Mexican, Latin American, Chinese, African and Southeast Asian. Culantro, an herb related to cilantro, is widely used throughout the Caribbean, Latin America, and the Far East.

Fresh herbs really have the best aroma and flavor, so look for fresh cilantro in your supermarket produce department, sold in bunches similar to flat-leaf parsley. Look for unwilted leaves that are medium green in color. Cilantro can be stored in the refrigerator in a plastic bag for up to a week and should be washed in cool water and patted dry before use.  Roll a bunch, stems and all and chop into small pieces.

Try some cilantro today….

·         Roll goat cheese in chopped cilantro

·         Use cilantro leaves instead of basil in tomato-mozarella salad

·         Sprinkle 1tbsp chopped cilantro over scrambled eggs

·         Add a few leaves to grilled cheese sandwiches

·         Use a bunch as a brush to baste veggies on the grill

·         Garnish Bloody Mary’s with a whole sprig or two

·         Use in marinades for chicken, fish, shellfish, lamb, and pork

·         Use in salsas and in sauces such as pesto, chutney, and tzaziki

© 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

Rental companies, which you can find online or in the yellow pages, supply everything from tables and chairs to plates and tablecloths.  If you entertain often and have a place to store items you are not currently using, it is a better investment to purchase tables, chairs, serving pieces and everything else you need that you can continue to use.  To determine whether to buy or rent, considering the following…

1. What is your budget?
2. What type of event and how formal?
3. How many guests you will have and what age group?
4. How often will you use the items?
5. How much space do you have to work with?
6. How much storage space do you have for the items while not in use?
7. Do you prefer plastic, wood or other materials?

From here you can decide whether it makes sense to purchase stackable plastic chairs or rent and whether you will need tables and what kind, etc. By knowing your budget, type of event and the number of guests, it will be easy to determine what makes sense as costs vary by style and quantity. For informal gatherings, many people will stand which means you don’t need a table and chair to seat every guest; however formal gatherings require more formal seating.  Additionally, consider time and weather.  How long will people be seated? Will they be outside and in what type of weather?  Opt for more comfortable seating surfaces for events that require sitting for long periods and if outdoors keep in mind that metal chairs can get very hot and fabric or wood chairs stay wet after rain. Also consider umbrellas or tents for outdoor shade during the day.  There are many other factors to consider when entertaining, but start with making sure your guests feel comfortable and welcome.

© Chef LaLa

Did you know that May is National Osteoporosis Prevention and Awareness Month?  Why not start now and learn about why calcium is so important for us throughout our lives and where to find it.  Calcium is the most abundant mineral in our bodies, with 99% stored in our bones and teeth, functioning to keep them strong. The rest is found throughout the body in blood, muscle, and the fluid between cells. Calcium is needed for muscle contraction, blood vessel contraction and expansion, the secretion of hormones and enzymes, and sending messages through the nervous system. A constant level of calcium is maintained in body fluid and tissues for these vital body processes to function.

Bones constantly go through a process of breakdown and new formation. The balance changes as people age. Kids, have more bone formation and less breakdown and aging adults, especially postmenopausal women, experience more bone breakdown than formation, resulting in bone loss and risk for osteoporosis, a disorder characterized by porous, weak bones that break easily.

What is the recommended daily amount of calcium?

In the United States, milk, yogurt and cheese are the major sources of calcium. The U.S. Department of Agriculture’s Food Guide Pyramid recommends that people two years and older eat 2-3 servings of dairy products per day such as: 1 cup (8 fl oz) of milk, 8 oz of yogurt, 1.5 oz of natural cheese (ie Cheddar), or 2.0 oz of processed cheese (ie American).

You can also visit www.CDC.gov/powerfulbones for fun bone building exercises and recipes for you and your kids.

© Chef LaLa

Foodborne illness, also known as food poisoning, increases in the summer months when the weather is warmer, because people have more picnics, barbecues and camping trips where there isn’t adequate refrigeration.  Additionally, warmer weather and humidity enable bacteria to grow faster.  Following a few simple rules should help you protect your family… 

 

© Chef LaLa

Foodborne illness, also known as food poisoning, increases in the summer months when the weather is warmer, because people have more picnics, barbecues and camping trips where there isn’t adequate refrigeration.  Additionally, warmer weather and humidity enable bacteria to grow faster.  Following a few simple rules should help you protect your family… 

1. Clean: Wash Hands and Surfaces Often.  Unwashed hands are a prime cause of foodborne illness. Wash your hands with hot, soapy water before handling food and after using the bathroom, changing diapers, and handling pets. Be sure to keep cutting surfaces and utencils clean too. When eating away from home, find a source of clean water or bring water for preparation and cleaning. Pack clean, wet, disposable washcloths or moist towelettes and paper towels for cleaning hands and surfaces.
2. Separate: Don’t Cross-Contaminate. Cross-contamination during preparation, grilling, and serving food is a prime cause of foodborne illness. When packing the cooler, wrap raw meats securely and store separately to avoid raw meat juices from coming in contact with ready-to-eat food. When using the grill be sure to keep meats chilled until they go on the grill and wash plates, utensils, and cutting boards that held the raw meat or poultry before using again for cooked food.
3. Cook: Cook to Proper Temperatures. Food is properly cooked when heated for a long enough time and at a high enough temperature to kill harmful bacteria that cause foodborne illness. Use a meat thermometer to be sure that meat and poultry cooked on a grill is cooked thoroughly as it often browns very fast on the outside. Cook hamburger and other ground meats (veal, lamb, and pork) to an internal temperature of 160 °F, and ground poultry to 165 °F. Cook steaks and roasts that have been tenderized, boned, rolled, etc., to an internal temperature of 160 °F for medium and 170 °F for well-done. Whole steaks and roasts may be cooked to 145 °F for medium rare. Whole poultry should be cooked to 180 °F in the thigh; breast meat to 170 °F. Cook meat and poultry completely at the picnic site. Partial cooking of food ahead of time allows bacteria to survive and multiply to the point that subsequent cooking cannot destroy them.
4. Chill: Refrigerate Promptly. Holding food at an unsafe temperature is a prime cause of foodborne illness. Keep cold food cold! Cold refrigerated perishable food like lunch meats, cooked meats, chicken, and potato or pasta salads should be kept in an insulated cooler packed with several inches of ice, ice packs, or containers of frozen water. Consider packing canned beverages in one cooler and perishable food in another cooler because the beverage cooler will probably be opened frequently. Keep the cooler in the coolest part of the car, and place in the shade or shelter, out of the sun, whenever possible. Preserve the cold temperature of the cooler by replenishing the ice as soon as it starts melting. If a cooler chest is not an option, consider taking fruits, vegetables, hard cheeses, canned or dried meats, dried cereal, bread, peanut butter, crackers, and a bottle of refreshing beverage. If you don’t plan to eat take-out food within 2 hours of purchase, plan ahead and chill the food in your refrigerator before packing for your outing.

Food left out of refrigeration for more than 2 hours may not be safe to eat. At 90 °F or above, food should not be left out over 1 hour. Play it safe; put leftover perishables back on ice once you finish eating so they do not spoil or become unsafe to eat. If you have any doubts, throw it out.

© Chef LaLa

The most astounding recent discovery came when USDA scientists found that apple pie with cinnamon helped lower blood glucose levels. They did further research on diabetics who were not taking insulin and found that doses of cinnamon reduced their blood sugar levels and increased their natural production of insulin as well as lowered their blood cholesterol, even 20 days after the 40 day cinnamon treatment ended. This is a wonderful discovery for more than 50 million Americans who suffer from diabetes and/or heart disease because all the patients in the study showed better glucose metabolism and natural insulin production when they took cinnamon capsules that delivered less than two teaspoons a day of the spice. Lowering blood sugar levels and improving cholesterol ratios can help reverse prediabetes and Metabolic Syndrome, and in fact may actually prevent the worsening of health to full diabetes and help you lose weight, particularly belly fat which is sensitive to glucose levels.  

Adding cinnamon to your diet…

You can start right now to get the recommended 1/2 to 2 teaspoons of cinnamon a day using the spice in your food.  The cinnamon you have in your pantry or pick up in your supermarket in either stick or ground form will work and comes from the bark of the evergreen cinnamon tree. As with any herb or spice you choose, make sure it’s fresh for the best flavor, aroma, and benefits. Open the jar in your kitchen and if the smell is strong and sweet your cinnamon is fresh. If not, throw it away.  Once open, be sure to seal the container tightly and store it away from light. Enjoy cinnamon by: 

• Add a cinnamon stick to flavor your favorite tea
• Add to unsweetened applesauce, cereal or oatmeal
• Sprinkle on toast or add to butter or cream cheese
• Sprinkle on coffee, cocoa, fruit juices, and ciders
• Add cinnamon to your favorite baked goods

If you want to take cinnamon as a supplement consult with your physician before beginning to use cinnamon in medicinal quantities, especially if you are already taking a diabetes medication since cinnamon may have an impact on your blood sugar.

I know I am! In fact, we’re all at risk, but we can do something about it - right now.  If not you, someone you love will be affected by one or more of the leading causes of death in our nation soon.  The no. 1 killer is heart disease, which is preventable, even if you already have risk factors, followed by cancer, stroke, respiratory diseases, accidents and diabetes which are also preventable by taking some action.  Protect yourself and the people you love right now by taking some action.  

What are the Risk Factors for Coronary Heart Disease you can’t control? 

• Increasing age

Over 83 percent of people who die of coronary heart disease are 65 or older.  Diabetes is more prevalent as we age because our bodies become more resistant to insulin.

• Male gender

Men have a greater risk of heart attack than women, and they have attacks earlier in life.

• Heredity -including Race 

Children of parents with heart disease, African Americans (due to greater occurrence of severe high blood pressure) and Mexican Americans, American Indians, native Hawaiians and some Asian Americans (due to higher rates of obesity and diabetes) are at higher risk of heart disease.

What can you do right now to reduce the major risk factors you can control?

• Don’t smoke

Smoking and breathing second-hand smoke increase your risk of heart disease 2–4 times that of nonsmokers and put you at greater risk for developing cancer.

• Reduce high blood cholesterol 

As cholesterol rises, so does risk of heart disease. Combined with other risk factors such as high blood pressure and smoking, this risk increases even more. Take medications and change your diet as recommended by your doctor.

• Tackle high blood pressure

High blood pressure increases the heart’s workload, increasing your risk of stroke, heart attack, kidney failure and congestive heart failure. When combined with obesity, smoking, high blood cholesterol or diabetes, the risk of heart attack or stroke increases several times. Take medications and change your diet as prescribed by your doctor.

• Get physical

Regular, moderate-to-vigorous physical activity helps prevent heart and blood vessel disease, can help control blood cholesterol, diabetes and obesity, as well as help lower blood pressure in some people. The more vigorous the activity, the greater the benefit.

• Lose weight

Excess body fat, especially at the waist, puts you at greater risk to develop heart disease and stroke even with no other risk factors. Excess weight increases the heart’s work, raises blood pressure and cholesterol and triglyceride levels, and lowers HDL (”good”) cholesterol levels. It can also increase the risk of diabetes. By losing even as few as 10 pounds, you can lower your heart disease risk.

• Control your diabetes

Diabetes seriously increases your risk of developing heart disease and stroke, even when glucose (blood sugar) levels are under control, with increased risks if blood sugar is not well controlled. About 75% of people with diabetes die of some form of heart or blood vessel disease. If you have diabetes, work with your physician to manage it and control any other risk factors you can.

• Other things you can do

Control stress, change your lifestyle, and discuss your options with your physician. People under stress may overeat, start smoking, or drink too much.  Drinking in excess can raise blood pressure, cause heart failure and lead to stroke, contribute to high triglycerides, cancer and other diseases, and produce irregular heartbeats.  It can also contribute to obesity, alcoholism, suicide and accidents.  Get creative, try yoga or other exercise to keep you relaxed and help you sleep better. Talk to your doctor about a Mediterranean diet or adding cinnamon to your diet. These are great, flavorful ways to help you get the nutrients you need, enjoy the foods you love and combat diabetes and heart disease and even protect you against some forms of cancer.