tag:blogger.com,1999:blog-26841925554913563282024-02-06T20:50:12.894-08:00Heart Healthy FoodieRecipes to lower cholesterol without sacrificing flavor... by a stay-at-home parent married to a thin, otherwise healthy physician whose cholesterol is *finally* significantly lower.ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.comBlogger13125tag:blogger.com,1999:blog-2684192555491356328.post-88986099580440453112012-07-18T17:04:00.002-07:002012-07-22T10:23:06.204-07:00Rustic Cabbage Soup. Because the oncologist prescribed an "all-cabbage diet."Oh. My. Goodness. If you want to maximize flavor and health in one easy meal (and who doesn't?) I implore you to try this soup!!<br />
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<tr><td class="tr-caption" style="text-align: center;">"Rustic Cabbage Soup"</td></tr>
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It's called "Rustic Cabbage Soup" and it will be THE meal I bring to new moms from now on. Flavorful and hearty - yet SUPER healthy - it's just perfect. Perfect, perfect, perfect. Even more perfect for autumn or winter but still in the summertime: Perfect.<br />
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The protein is in *bean* form and that means this soup is great for lowering-cholesterol - and for avoiding meat generally, which is increasingly popular even among non-vegetarians. Add to that the soup is chalk full of cabbage and you've got yourself a bowl of health. Cabbage is a cruciferous veggie (like kale, brussels sprouts, broccoli, etc) and as such, it's (at least allegedly) great for cancer prevention. Now that my husband is practicing oncology full time (read: double time in fellowship) he comes home at night asking me how I can eat healthier because "we'd be screwed if anything happened to you." So sweet :) Slightly unnerving... When I mentioned that cabbage is supposed to be good for cancer prevention, he declared I should be on an "all-cabbage diet." Probably not realistic, but I promise this soup will get you closer ;)<br />
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Anyway here's one great way to get lots of cabbage and still fill up on protein. And I promise you: It's truly tasty. The cabbage and potatoes soak up the briny broth flavor while the beans add substance. Even my 22 month old gobbled it up - which was fabulous because he got protein, veggies, and starch in one super easy reheatable meal. I'm sure it freezes well too. This recipe is a gem.<br />
<br />
<span style="color: #6aa84f; font-size: large;">Rustic Cabbage Soup </span>(makes a full stock pot, can freeze some)<br />
<br />
2 tbsp olive oil, plus more as needed<br />
2 large pinches salt, plus pepper to taste<br />
4 large or 8 small cloves garlic, chopped or pressed<br />
1 large yellow onion, chopped bite-sized<br />
1 lb potatoes (your favorite kind) skin on, cut into 1/4 inch(ish) pieces<br />
10 cups of stock (your favorite kind)<i>**</i><br />
2 cans white (cannellini) beans, drained and rinsed<br />
1/2 head cabbage (or as much as you can fit in the soup) bite-sized<br />
Parmesan to top (if desired)<br />
<br />
**<i> I used <a href="http://www.amazon.com/Better-Than-Bouillion-Vegetable-Base/dp/B00016LA9S" target="_blank">"Better than Bouillon" vegetable base</a>. Although it would be fine to just pick up 5 cans of vegetable broth from the soup section, this stuff (also in the soup section) tastes better and takes up WAY less kitchen space. It's condensed so you add water (I believe 1 tsp per cup of water; it says on the jar) - to make broth. </i><br />
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<ol>
<li><span style="background-color: white;">Warm the olive oil and salt in a large stock pot. Add potatoes and cook covered until softened (about 5 minutes covered). It's okay to open the pot to stir the potatoes or to add more olive oil.</span></li>
<li><span style="background-color: white;">Add the garlic and onion, and saute a bit longer until onion is soft (10 mins? okay to walk away).</span></li>
<li><span style="background-color: white;">Add the stock and simmer until you are sure that the potatoes and onion are softened to your liking. For a creamier soup, add the beans with the stock; otherwise, add them with the cabbage just so that they heat through (that's what I do). Add the cabbage and simmer another few minutes; the cabbage will soften quickly. </span></li>
<li><span style="background-color: white;">Taste and add salt or other seasonings as desired or needed (I added nothing). Serve topped with parmesan if desired (I did not). </span></li>
</ol>
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<br />ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com1tag:blogger.com,1999:blog-2684192555491356328.post-32695008884066006822012-07-09T11:57:00.000-07:002012-07-10T19:02:19.064-07:00Raspberry-Buttermilk SherbertThis summer I've been on a homemade ice cream kick. We have the <a href="http://www.amazon.com/KitchenAid-KICA0WH-Cream-Maker-Attachment/dp/B0002IES80/ref=sr_1_1?ie=UTF8&qid=1341859170&sr=8-1&keywords=kitchenaid+ice+cream+attachment" target="_blank">Kitchenaid Ice Cream Maker Attachment</a> and it's really getting some use. But while I indulge in ice cream, I can't leave my husband without a heart-healthier frozen treat. Luckily, there's a wonderful world of sherbert and sorbets out there, providing us healthy opportunities to harvest summer's best fruit in cold, crave-worthy treats. Here's just <a href="http://www.myrecipes.com/recipe/raspberry-buttermilk-sherbet-10000001057274/" target="_blank">one great recipe</a>:<br />
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<span class="Apple-style-span" style="color: #cc0000; font-size: large;">Raspberry-Buttermilk Sherbert</span><br />
<br />
2 cups fresh raspberries<br />
2 cups buttermilk*<br />
1 cup sugar<br />
1 tsp vanilla<br />
As always, feel free to add Benefiber Powder to any recipe (to <i>lower</i> cholesterol)<br />
<br />
Process berries in a food processor until smooth. If you wish to discard the seeds (not necessary, but probably preferable) run the berry puree through a mesh strainer, like <a href="http://www.amazon.com/Winco-MS3A-8D-Strainer-Double-Wooden/dp/B001VZERX4/ref=sr_1_1?ie=UTF8&qid=1341859923&sr=8-1&keywords=mesh+strainer" target="_blank">this one</a>. The puree will likely be too thick to work itself through, so add the buttermilk directly to the strainer and stir it up, then scrape the seeds out of the way and work the liquids down. Stir in the sugar and vanilla. Process in your ice cream maker. Freeze until solid. Enjoy.<br />
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*Buttermilk is a misnomer. Buttermilk was the name given for milk left over after butter was churned. It will be either fat free (I used fat free) or have minimal fat. The calcium content is about the same as milk, and it has additional health benefits (good source of potassium, B12, riboflavin, and phosphorus).<br />
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Of course, raspberries are a superfood! So ignoring the sugar, I actually don't mind giving this to my toddler as a treat!<br />
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<i>For a slightly richer treat, substitute part of the buttermilk for heavy cream. For a slightly more exotic treat, add a dash of salt and serve sprinkled with fresh cracked pepper.</i><br />
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<span class="Apple-style-span" style="font-size: 12px;"><br /></span></div>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0tag:blogger.com,1999:blog-2684192555491356328.post-5947855074085632512012-04-16T06:03:00.001-07:002017-06-28T19:26:35.801-07:00"The French Salad"This is a very simple salad, but it's packed with protein and can easily be a main course or even a meal. We call it "The French Salad" because my host mom in France made it every weekend; that's how I fell in love with it. For her family (and me, and my husband) this salad is the perfect combination of sweet, savory, and tangy. Give it a try... the ingredients sound weird but it's crave-worthy enough to be a staple in our home going on 12 years now. Serves 2 in large portions, or 3 as a side-dish.<br />
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Classic Vinaigrette:<br />
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2 parts vegetable oil for every 1 part red wine vinegar. Very small dolup of Dijon mustard (or whole grain mustard is good too). Salt and pepper to taste. I also add, for this salad, 1-2 tbsp of white sugar. I also crank up the vinegar... I like it a little sweeter and tangier.<br />
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Salad Ingredients:<br />
<br />
Endives (2 large or 4 small)<br />
Apple, skinned and diced (honey crisp, pink lady, or fuji) - 1 large or 2 small<br />
Egg (hard-boiled, chopped) - 1-2 eggs depending on your preference<br />
Imitation Crab Meat (chopped) - from the refrigerated seafood section.<br />
<br />
Simply prepare the vinaigrette and stir in each ingredient. Sample and add additional salt, pepper, sugar, or vinegar if flavor is lacking. Serve.<br />
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Why is this salad heart healthy?<br />
<ul>
<li>Yes, it uses 1-2 eggs, to serve 2-3 people. But the latest on eggs is that it's okay to have them on occasion and here's why: They're low in saturated fat (1.5 g per egg) while being high in protein (6 g), and they have many other important nutrients. Yes, they are high in "cholesterol" - but so few foods are high in "cholesterol" that when people have high cholesterol, it's never because of the actual cholesterol they consume. It's because of the saturated fat. That's also the current thought on shellfish. Shrimp are now seen as a very viable option for heart-conscious eaters because they are fat-free and jam packed with protein. Yes, they're high in cholesterol but so few other foods are that you can have a meal with shrimp as your protein and still be unlikely to blow through your daily cholesterol quota. Meanwhile, you'll have an advantage on the "saturated fat" quota you probably do blow through because shrimp are fat free. </li>
</ul>
<ul>
<li>It's a great way to get an apple in, and there are omega-3's in the imitation crab, which is largely made from pollock fish (see my earlier entry, "<a href="http://hearthealthyfoodie.blogspot.com/2011/11/tips-tricks.html" target="_blank">tips and tricks</a>," for why this matters). Endives offer many health benefits - fiber, vitamins A and C, folic acid, and beta-carotenes, to name a few.</li>
</ul>
<div>
Enjoy!</div>
ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0tag:blogger.com,1999:blog-2684192555491356328.post-85635559266555707852012-01-22T18:00:00.000-08:002012-07-09T12:00:06.637-07:00Yummy Cranberry-Walnut BreadMy good friend <a href="http://thebostonandersons.blogspot.com/">Kelly</a> introduced me to this fantastic find. It's a super-tasty, tangy, not-too-sweet bread and I LOVE it. If you're like me and you keep a list of things you look forward to each winter, this bread makes a great addition.<br />
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One of the best things about this recipe is that it's heart-healthy without even trying. The recipe as written is already super low-fat. <br />
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It calls for just 2 tbsp of oil and the rest of the moisture - and it's a very moist bread - is orange juice. Do you still have to worry about fat in canola/veggie oils and olive oil? YES, sort of. Both do have some saturated fat, even though they're not butter. Compare:<br />
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<ul>
<li>1 tbsp Canola Oil = <b>1 g</b></li>
<li>1 tbsp Olive Oil =<b> 2 g</b></li>
<li>1 tbsp I Can't Believe It's Not Butter =<b> 3.5 g </b></li>
<li>1 tbsp Smart Balance = <b>5 g</b></li>
<li>1 tbsp Butter = <b>7 g</b></li>
</ul>
<br />
Since a lot of quick breads call for at least 1/3 cup oil, this recipe is about as low-fat as it gets.<br />
<br />
Also, this recipe calls for walnuts. Walnuts have heart benefits, as is best explained in <a href="http://www.amazon.com/Cholesterol-Down-Simple-Weeks--Without-Prescription/dp/0307339114/ref=sr_1_1?ie=UTF8&qid=1327281895&sr=8-1">Cholesterol Down</a> (Chapter 5). Basically, almonds and other tree nuts carry the same "good fats" found in Olive Oil, and a handful of such nuts every day is one of the "10 Simple Steps" to lower your cholesterol found in Cholesterol Down (I cannot say enough good things about that book - read the Amazon reviews if you don't believe me).<br />
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AND although the science is less clear, cranberries are probably another bonus. They're packed with antioxidants which is a good thing for heart health according to <a href="http://www.amazon.com/Everything-Low-Cholesterol-Cookbook-delicious-low-carb/dp/1598694014">The Everything Low-Cholesterol Cookbook</a>. Plus, they *might* help raise your HDL and lower your LDL (like a Statin).<br />
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Finally, we added 1/2 cup of Benefiber to the batter and there was NO TASTE DIFFERENCE (***Note: you might want to start with 1/4 cup if you don't usually consume a lot of fiber). Benefiber truly is tasteless, oderless, and textureless. I'm not sure how they ever created it but it's a godsend for those trying to lower cholesterol through diet. Just one teaspoon of Benefiber has 3 g of soluble fiber (the amount in a serving of oatmeal)! That means that the 1/2 cup in this recipe has <i>144 grams of soluble fiber</i>. And that, my friends, means that each slice of your cranberry bread will have TWELVE GRAMS of soluble fiber. That's like eating 4 bowls of oatmeal in one slice of bread... rock on!!! <br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglwZG_DQf3qX7CgNhfGq2_fAUgO9obwfX-22Nmy2XiHRF7PNJXZlbaRBvb3RyST5vPr0sE5t3sM3wKw0SMTfFI0-qAHEesVoZ3MHXGTsymnOfLGQ9c7VYHcgTGsjIRGEBmeSK7_VONBUIs/s1600/IMG_9670.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEglwZG_DQf3qX7CgNhfGq2_fAUgO9obwfX-22Nmy2XiHRF7PNJXZlbaRBvb3RyST5vPr0sE5t3sM3wKw0SMTfFI0-qAHEesVoZ3MHXGTsymnOfLGQ9c7VYHcgTGsjIRGEBmeSK7_VONBUIs/s320/IMG_9670.jpg" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Adding the Benefiber.</td></tr>
</tbody></table>
So here's the recipe, tweaked from "<a href="http://allrecipes.com/recipe/cranberry-nut-bread-i-2/detail.aspx">Cranberry Nut Bread I</a>" on Allrecipes:<br />
<div class="ingredients" style="margin-top: 10px;">
<h3>
Ingredients</h3>
<ul>
<li class="plaincharacterwrap ingredient">2 cups flour (I used 1 cup all-purpose, 1 cup whole wheat)</li>
<li class="plaincharacterwrap ingredient"> 3/4 cup white sugar (add another 1/4-1/2 cup if you like a sweeter bread)</li>
<li class="plaincharacterwrap ingredient"> 3/4 teaspoon salt</li>
<li class="plaincharacterwrap ingredient"> 1 1/2 teaspoons baking powder</li>
<li class="plaincharacterwrap ingredient"> 1/2 teaspoon baking soda</li>
<li class="plaincharacterwrap ingredient"> at least 1 cup whole cranberries, fresh or frozen (I use 2 cups; I like it tangy)</li>
<li class="plaincharacterwrap ingredient"> 1/2 cup chopped walnuts</li>
<li class="plaincharacterwrap ingredient"> 1 egg</li>
<li class="plaincharacterwrap ingredient"> 2 tablespoons vegetable oil</li>
<li class="plaincharacterwrap ingredient"> 3/4 cup orange juice</li>
<li class="plaincharacterwrap ingredient"> 1 tablespoon orange zest (worth investing in a<a href="http://www.amazon.com/Microplane-40020-Classic-Zester-Grater/dp/B00004S7V8/ref=sr_1_1?ie=UTF8&qid=1327282807&sr=8-1"> microplane</a> if you don't already have one)</li>
<li class="plaincharacterwrap ingredient">1/4-1/2 cup Benefiber (optional)</li>
<li class="plaincharacterwrap ingredient">A bit of cinnamon and sugar, stirred together (maybe 1/4 cup sugar, 1 tbsp cinnamon?) </li>
</ul>
</div>
<div style="border-top: 1px dotted rgb(204, 204, 204); margin-top: 20px; width: 300px;">
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<div class="directions" style="margin-top: 10px;">
<h3>
Directions</h3>
<ol>
<li><span class="plaincharacterwrap break"> Preheat oven to 335 degrees F (175 degrees C). Grease and "sugar" a 9x5 inch loaf pan. By "sugaring" the pan I mean mix together some sugar and cinnamon and coat the greased pan with the mixture - just pour it in and tilt all ways so it coats. This will give the edges of your bread a sweet crunch. If you have any left over, feel free to sprinkle it on top of the bread before baking.</span></li>
<li><span class="plaincharacterwrap break"> Combine the flour, sugar, salt, baking powder, and baking soda in a bowl and stir together (a whisk works great). Add the cranberries and walnuts, and stir to coat with flour. In a separate bowl, mix together the egg, oil, orange juice, Benefiber (if you're adding it) and orange zest. Pour the egg mixture into the flour mixture, and stir until just blended. Spoon the batter into the prepared pan. Batter will be thick so don't pour it all in at once - really spoon it. </span></li>
<li><span class="plaincharacterwrap break"> Bake for 50 minutes in the preheated oven. Without opening oven, turn oven off and leave in fort another 10 minutes. Check the bread by applying slight pressure to the top - if it sinks in a little it's not yet done; in that case put it back in the oven for another 10 minutes while the oven preheats and sits at 300 degrees. The recipe itself calls for baking 50 minutes at 350 degrees but I found when I did this that the edges were overdone and the middle wasn't quite cooked. </span></li>
</ol>
</div>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0tag:blogger.com,1999:blog-2684192555491356328.post-23177134016968363162012-01-09T13:15:00.000-08:002012-01-17T19:44:28.957-08:00Miracle Recipe: Quinoa and Black BeansWhoa. If you have ANY cholesterol issues or EVEN if you don't, you have GOT to try this! It's packed with cholesterol-lowering black beans <i>and</i> quinoa but, more importantly: It tastes AMAZING! And it could not be easier to make.<br />
<br />
The recipe is "<a href="http://allrecipes.com/recipe/quinoa-and-black-beans/detail.aspx">Quinoa and Black Beans</a>" from all recipes.com and I didn't make any alterations. We had it as a side-dish with grilled chicken and it was divine. I ended up cutting the chicken into bite-sized pieces and eating it all together. It was great that way and would also be amazing burrito-style or in a wrap. Maybe even with some low-fat sour cream. Mmmmm... diced tomatoes might be a nice addition ... or salsa. In any case, please try this. Even if you just end up snacking on it for a few days, I promise it will make you happy. And if you don't have any heart health issues, just consider it a fabulous way to lose weight: packed with protein, and low-calorie to boot.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-oAkYEidF-CkGM2zAP6pJvcggvkjFLUMkJ34J_qx4SQD1mP3eWMMyAVr3j9Sm1N5o3S6TyZzOfgMQm-w0WA09T4-sU1V6y12bOhfLRk9Tyyf4gDctVaWCvxRMPjf6nVt7a0nSrXomKJWN/s1600/quinoa.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-oAkYEidF-CkGM2zAP6pJvcggvkjFLUMkJ34J_qx4SQD1mP3eWMMyAVr3j9Sm1N5o3S6TyZzOfgMQm-w0WA09T4-sU1V6y12bOhfLRk9Tyyf4gDctVaWCvxRMPjf6nVt7a0nSrXomKJWN/s1600/quinoa.jpg" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">PACKED with flavor - even if it doesn't look it!</td></tr>
</tbody></table>By the way, don't be intimidated by quinoa just because you haven't made it before. It's a grain you'll find either in the rice/pasta section or the organic/healthy section and it comes in a bag. You cook it just like rice except it only takes 20 minutes. It then keeps for quite awhile in the refrigerator and you can add it to anything - soups, yogurt, casseroles - it's flavorless. And in order to digest it, your liver will need to pull cholesterol already stored in your blood to replenish its bile acids. Perfect. For more information on why quinoa and other forms of soluble fiber (like the black beans also in this recipe!) are so great and where to find them, please see my earlier blog entry "<a href="http://hearthealthyfoodie.blogspot.com/2011/11/tips-tricks.html">Tips and Tricks</a>."<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_nqTr2pc42IVg530ESKemNKpNbNge9NVxeoL2j9AnkM11PMBoY7rvXifKb0C2I2IAdmW3DtGGvkUUW5V5uZAGWdBlTE1syjKiFvxTsxSh3WFZdcD3Kr5sbiAnQQ9jIc7771VADBx5u5Fe/s1600/quinoa-500x500.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg_nqTr2pc42IVg530ESKemNKpNbNge9NVxeoL2j9AnkM11PMBoY7rvXifKb0C2I2IAdmW3DtGGvkUUW5V5uZAGWdBlTE1syjKiFvxTsxSh3WFZdcD3Kr5sbiAnQQ9jIc7771VADBx5u5Fe/s320/quinoa-500x500.jpg" width="320" /></a></div><br />
<span class="Apple-style-span" style="font-size: 15px; font-weight: bold;">Ingredients</span><br />
<div class="ingredients" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><ul style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; list-style-image: initial; list-style-position: initial; list-style-type: none; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 teaspoon vegetable oil</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 onion, chopped</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">3 cloves garlic, peeled and chopped</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">3/4 cup uncooked quinoa</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 1/2 cups vegetable broth</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 teaspoon ground cumin</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1/4 teaspoon cayenne pepper</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">salt and pepper to taste</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1 cup frozen corn kernels</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">2 (15 ounce) cans black beans, rinsed and drained</li>
<li class="plaincharacterwrap ingredient" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">1/2 cup chopped fresh cilantro</li>
</ul></div><div style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-color: rgb(204, 204, 204); border-top-style: dotted; border-top-width: 1px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 20px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; width: 300px;"></div><div class="directions" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 10px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><h3 style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; font-size: 14px; margin-bottom: 10px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;">Directions</h3><ol style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; list-style-image: initial; list-style-position: initial; list-style-type: decimal; margin-bottom: 0px; margin-left: 16px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 16px; padding-right: 0px; padding-top: 0px;"><li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">Heat the oil in a medium saucepan over medium heat. Stir in the onion and garlic, and saute until lightly browned.</span></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">Mix quinoa into the saucepan and cover with vegetable broth. Season with cumin, cayenne pepper, salt, and pepper. Bring the mixture to a boil. Cover, reduce heat, and simmer 20 minutes,</span></li>
<li style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; line-height: 16px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px;"><span class="plaincharacterwrap break" style="border-bottom-width: 0px; border-color: initial; border-left-width: 0px; border-right-width: 0px; border-style: initial; border-top-width: 0px; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; outline-color: initial; outline-style: initial; outline-width: 0px; overflow-x: hidden; overflow-y: hidden; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; word-wrap: break-word;">Stir frozen corn into the saucepan, and continue to simmer about 5 minutes until heated through. Mix in the black beans and cilantro.</span></li>
</ol></div>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com1tag:blogger.com,1999:blog-2684192555491356328.post-10719738450542977222012-01-08T18:03:00.000-08:002012-01-13T15:55:29.897-08:00The Best Soup. Ever.<span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Whether or not you're concerned with heart health, I guarantee that if you give the following recipe a chance, it will be one of your all-time favorites. </span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Be sure you use good ingredients - sweet ripe pears and fresh ginger - or it won't turn out to be perfection. And it's actually fairly easy - if you double the recipe and freeze half of it, you'll have a healthy veggie side dish with no cooking for many meals to come.</span><br />
<span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><a href="http://allrecipes.com/recipe/curried-butternut-squash-and-pear-soup/detail.aspx" style="color: #213abb; text-decoration: none;">Curried Butternut Squash and Pear Soup</a></span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; float: left; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-right: 1em; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGansCkP4ECn0OjYG6A6cx6ob9nzYiPvbQKrmViChA0jXZ2AfuJdl_NR4iBKOlRceADalp3-1Wfhi8yJGbQZt09ZQA1SqOeeH9ODiDLTUBAwQ0niQ7knAWyzMgKkRd_lsl8hFKHt_sPVHj/s1600/IMG_8819.JPG" imageanchor="1" style="clear: left; color: #213abb; margin-bottom: 1em; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgGansCkP4ECn0OjYG6A6cx6ob9nzYiPvbQKrmViChA0jXZ2AfuJdl_NR4iBKOlRceADalp3-1Wfhi8yJGbQZt09ZQA1SqOeeH9ODiDLTUBAwQ0niQ7knAWyzMgKkRd_lsl8hFKHt_sPVHj/s320/IMG_8819.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">Finished Product.</td></tr>
</tbody></table><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Ingredients:</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">1 butternut squash</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">3 tbsp Smart Balance Sticks</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">1 onion, chopped</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">2 cloves garlic, minced</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">3 tsp fresh minced ginger root - more if you're me (all produce sections have)</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">1 tbsp curry powder</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">1 tsp salt</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">4 cups chicken broth </span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">2 Bartlett Pears, cored and diced (okay to leave peel on)</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">1/2 cup milk</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">(1) Roast the squash by slicing in half and removing seeds, and placing flat side down on a cookie sheet lined with parchment paper or aluminum foil. Roast in 375 degree oven for 45 minutes. When done, remove pulp from peel and set aside for later use.</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgML4Tghtw0WCN-4MgVXTeoE2eT9svFIImX3a1eZdtmXqdzQQsKyaJh3s6AFgwNOq1ZmjBsKVIN2V2vSbj9E_lJFKbyMDhyPbPI0TMuHR_IhZad8Y62fW4R1KVaP8BLUja4zIbmRulemkb_/s1600/IMG_8802.JPG" imageanchor="1" style="color: #213abb; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgML4Tghtw0WCN-4MgVXTeoE2eT9svFIImX3a1eZdtmXqdzQQsKyaJh3s6AFgwNOq1ZmjBsKVIN2V2vSbj9E_lJFKbyMDhyPbPI0TMuHR_IhZad8Y62fW4R1KVaP8BLUja4zIbmRulemkb_/s320/IMG_8802.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">Acorn squash before roasting. But go for butternut squash if you can find it.</td></tr>
</tbody></table><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">(2) Melt Smart Balance in large pot. Stir in onion, garlic, ginger, curry powder, salt, and saute until onion is soft. Add chicken broth and bring to a boil. Add pear and squash and simmer until pear is soft (about 30 mins).</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqJACi2s0rsxYEkp_PlHAYZ12fQpFldXBgu6wMOr5nql4FsZUy-3twLMiW1qVVBA2goM6vw-XnyrZlQgF-k7Ksyfaflx6MLoRdcRdXyttaCe5UcsB1yn7ecbYXdYfBNTriD7u3pTVNWvlR/s1600/IMG_8804.JPG" imageanchor="1" style="color: #213abb; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqJACi2s0rsxYEkp_PlHAYZ12fQpFldXBgu6wMOr5nql4FsZUy-3twLMiW1qVVBA2goM6vw-XnyrZlQgF-k7Ksyfaflx6MLoRdcRdXyttaCe5UcsB1yn7ecbYXdYfBNTriD7u3pTVNWvlR/s320/IMG_8804.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">Peeling and mincing the ginger root.</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-XitcKV92X1V8LPvqoQ4-bdEyhaz1UjPUsKEhM4BWmmZZ04mmh_qgiFCMZ_Dwx3de1swWVRuvVDrdcA0kyy-jhDTP9L2yM3wGGs8yk4ChOQCbK7wGUdC3xSuycD76zkON96hLTYSLYVvU/s1600/IMG_8808.JPG" imageanchor="1" style="color: #213abb; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh-XitcKV92X1V8LPvqoQ4-bdEyhaz1UjPUsKEhM4BWmmZZ04mmh_qgiFCMZ_Dwx3de1swWVRuvVDrdcA0kyy-jhDTP9L2yM3wGGs8yk4ChOQCbK7wGUdC3xSuycD76zkON96hLTYSLYVvU/s320/IMG_8808.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">Sauteeing Smart Balance, onion, garlic, ginger, curry, salt.</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz3ff3-I6wNibj25Ap921xeB-14GZ6uR5mGvxhyxgV7tp5wRzly7DkieaaWlYu7NOJZHRD5dAp8-WxeP1t3a7KcniXQLTVm69OqOiwOScPyLeR_cuHoYNPUBu72mnJLdwCF1ZeYiuTmNuh/s1600/IMG_8811.JPG" imageanchor="1" style="color: #213abb; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgz3ff3-I6wNibj25Ap921xeB-14GZ6uR5mGvxhyxgV7tp5wRzly7DkieaaWlYu7NOJZHRD5dAp8-WxeP1t3a7KcniXQLTVm69OqOiwOScPyLeR_cuHoYNPUBu72mnJLdwCF1ZeYiuTmNuh/s320/IMG_8811.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">Core the pear.</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Vw1eeqNxUfBSebDNbax2exNH9UQ8nyTBUzNBXqB1bAYdCxx86CMN-foz7dncc3m86t-rCJdnfwTZrpXwlIH6i3nNocLOSAZMtOa8J8tQDz7UU0fd-LyQgmSS1pbEbDL3sgAO7RLB_YpX/s1600/IMG_8812.jpg" imageanchor="1" style="color: #213abb; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3Vw1eeqNxUfBSebDNbax2exNH9UQ8nyTBUzNBXqB1bAYdCxx86CMN-foz7dncc3m86t-rCJdnfwTZrpXwlIH6i3nNocLOSAZMtOa8J8tQDz7UU0fd-LyQgmSS1pbEbDL3sgAO7RLB_YpX/s320/IMG_8812.jpg" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="213" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">Easy pear dicing.</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7AP9uH3Dur1PdMEafkpxD1gYmRsbws13TKPhWsY4wvFTvrPzrhbWyZSK1rqqTNC4mK_IIPqaBvxP12T5R71dxJ8dmxL8k3u1ghvmntTY1PTjgS4YmTfYgzDgViqhOcBPdh05oim7710TZ/s1600/IMG_8814.JPG" imageanchor="1" style="color: #213abb; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg7AP9uH3Dur1PdMEafkpxD1gYmRsbws13TKPhWsY4wvFTvrPzrhbWyZSK1rqqTNC4mK_IIPqaBvxP12T5R71dxJ8dmxL8k3u1ghvmntTY1PTjgS4YmTfYgzDgViqhOcBPdh05oim7710TZ/s320/IMG_8814.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">SO easy. Scoop up with spatula and add to soup.</td></tr>
</tbody></table><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">(3) Here's the labor of this recipe: If you don't have an immersion blender, you need to transfer the soup to a food processor or blender in batches and blend until soup is pureed. I highly recommend getting an immersion blender though. They're not very expensive and you can use them to make heart-healthy smoothies with frozen blueberries, yogurt, honey, brown sugar, and cardamom.</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP8-qMP5DYoS1CLbyaPMeLQAxjfl3DNTlAvdK8t4zavDBOkVP3f3Ztu3Ypl119fgRP04S8rfecvLobyOLtka-G9iiw-Qgsbw5aQemRd-sABANEfl5LAFaQH1ub2fXC1IBL2HJyNWwFExM3/s1600/IMG_8815.JPG" imageanchor="1" style="color: #213abb; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgP8-qMP5DYoS1CLbyaPMeLQAxjfl3DNTlAvdK8t4zavDBOkVP3f3Ztu3Ypl119fgRP04S8rfecvLobyOLtka-G9iiw-Qgsbw5aQemRd-sABANEfl5LAFaQH1ub2fXC1IBL2HJyNWwFExM3/s320/IMG_8815.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">Immersion blender. $28 on Amazon, makes a great gift.</td></tr>
</tbody></table><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">(4) Return soup to pot. Stir in milk. Reheat. I like to serve with a dollup of low-fat sour cream in the middle. So fancy right?</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;"><br />
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</span><br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="-webkit-box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; background-attachment: initial; background-clip: initial; background-color: white; background-image: initial; background-origin: initial; border-bottom-color: rgb(238, 238, 238); border-bottom-style: solid; border-bottom-width: 1px; border-left-color: rgb(238, 238, 238); border-left-style: solid; border-left-width: 1px; border-right-color: rgb(238, 238, 238); border-right-style: solid; border-right-width: 1px; border-top-color: rgb(238, 238, 238); border-top-style: solid; border-top-width: 1px; box-shadow: rgba(0, 0, 0, 0.09375) 1px 1px 5px; color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px; margin-bottom: 0.5em; margin-left: auto; margin-right: auto; padding-bottom: 5px; padding-left: 5px; padding-right: 5px; padding-top: 5px; position: relative; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4TZ-Q3nyxJEznRzLKaporcusKcK05h1tinBNsvMw-RF_tGozsou4693ru87tXW2vOo-sGOiwfaVt4RyoBsdHjNKLOdHVTmiuFNB3BsAqhGj4heUS-akMtsjFSppbji-fEUxYC2mQV8VGY/s1600/IMG_8817.JPG" imageanchor="1" style="color: #213abb; margin-left: auto; margin-right: auto; text-decoration: none;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4TZ-Q3nyxJEznRzLKaporcusKcK05h1tinBNsvMw-RF_tGozsou4693ru87tXW2vOo-sGOiwfaVt4RyoBsdHjNKLOdHVTmiuFNB3BsAqhGj4heUS-akMtsjFSppbji-fEUxYC2mQV8VGY/s320/IMG_8817.JPG" style="-webkit-box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; background-attachment: initial; background-clip: initial; background-color: transparent; background-image: initial; background-origin: initial; background-position: initial initial; background-repeat: initial initial; border-bottom-style: none; border-color: initial; border-color: initial; border-left-style: none; border-right-style: none; border-top-style: none; border-width: initial; border-width: initial; box-shadow: rgba(0, 0, 0, 0.0976562) 0px 0px 0px; padding-bottom: 0px; padding-left: 0px; padding-right: 0px; padding-top: 0px; position: relative;" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="font-size: 11px; text-align: center;">Double batch, baby. It freezes perfectly in any container.</td></tr>
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</span><span class="Apple-style-span" style="color: #667fdd; font-family: Arial, Tahoma, Helvetica, FreeSans, sans-serif; font-size: 13px; line-height: 18px;">Enjoy :)</span>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0tag:blogger.com,1999:blog-2684192555491356328.post-14820315886454131682012-01-08T16:31:00.000-08:002012-01-08T16:33:27.077-08:00Oatmeal: It's All About the Toppings<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Everyone knows that you're "supposed to" eat oatmeal to lower your cholesterol, but not everybody knows why. Many believe, as I once did, that anything with fiber is great for heart health. Well... sort of. Obviously fiber has many health benefits. But only <i>soluble fiber</i> has actually been shown to reduce cholesterol. Please see my post "<a href="http://hearthealthyfoodie.blogspot.com/2011/11/tips-tricks.html">Tips & Tricks</a>" for more info on this.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Sadly, soluble fiber is not easy to come by. Only two cereals on the market are allowed to claim it on their nutrition info: Oatmeal and Kashi. As for veggies, you'll be stuck with okra, zucchini, and egg plant. It's that "gooey"ness in all of these foods that does the trick. Luckily, most beans are great sources... so if you're serious about heart health, bring on the chili, hummus, and delicious <a href="http://hearthealthyfoodie.blogspot.com/2011/11/amazing-black-bean-burritos.html">black bean burritos</a>.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">But back to breakfast. I've heard so many people say oatmeal is boring. No!!! It doesn't have to be! Whether you do oatmeal or oat bran, or a mixture of the two (my personal fave), it's all about the toppings. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">"Recipe"</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- Make oatmeal, oat bran, or Irish steel cut oatmeal as directed but add *milk* instead of water. Do NOT use instant oatmeal (use "old fashioned" or Steel Cut). You won't get the heart benefits.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- Add a tiny sliver of Smart Balance and a sprinkling of sea salt in each bowl. Stir.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- Top with fruit. If you're only going to try this recipe once, please wait until August and use fresh ripe peaches. The combination of peach and cardamom simply cannot be beat.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">- Sprinkle with dark brown sugar, cinnamon, and cardamom. The cardamom is very important! Cardamom is a spice (so found in the spice aisle by the baking section). It's used in a lot of Swedish baked goods... I discovered it by marrying a half-Swede. It's great in coffee, just sprinkle some on... it's also used in Indian food; try it with yogurt, mango, and honey for a "mango lassi." Add it to ANY smoothie for a greatly enhanced experience.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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<tr><td style="text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4tPvh3SV8h7lPcJbLtzEZ7t3VGN1GtGL_pP2aJNNj2N2rcL9uBt2qxzGN3_OwkASrJ-OS9YV-ONwiGig26_J5fBP8H77VfMXoQtMXlxVzdhFj527ZqvMhzVRmCPV6Qy23lm8KOG8z558G/s1600/IMG_6381.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj4tPvh3SV8h7lPcJbLtzEZ7t3VGN1GtGL_pP2aJNNj2N2rcL9uBt2qxzGN3_OwkASrJ-OS9YV-ONwiGig26_J5fBP8H77VfMXoQtMXlxVzdhFj527ZqvMhzVRmCPV6Qy23lm8KOG8z558G/s320/IMG_6381.JPG" style="cursor: move;" width="320" /></a></div></td></tr>
<tr><td class="tr-caption" style="font-size: 10px; padding-top: 4px; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So Good!</div></td><td class="tr-caption" style="font-size: 10px; padding-top: 4px; text-align: center;"><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</tbody></table><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">So, "oatmeal" is a pretty simple recipe but a great way to have a "special breakfast" that's still healthy. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Bonus: You can dice up the fruit nice and small for a baby. Ours was IN LOVE with this breakfast, dancing a little as he ate it and grunting intensely as he reached out for more. And now he's had whole grains, fresh fruit, and cardamom in a meal shared with Mommy and Daddy. What a great morning!</div>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0tag:blogger.com,1999:blog-2684192555491356328.post-74652264065422188952012-01-08T16:28:00.000-08:002012-01-09T13:47:36.051-08:00Foolproof Perfect French Crepes<div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Crepes, when served with fresh fruit and maple syrup, make a wonderful heart-healthy substitute for a "special morning" breakfast that might otherwise include eggs, bacon, sausage, or buttery pastries. </div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">I discovered this recipe during my year in Rennes, France, where crepes and "galettes" (their buckwheat counterpart) are considered a regional speciality (even within France itself). The trick is just to let the batter sit for at least thirty minutes before you start cooking up the crepes. This way, the flour and eggs can "coagulate" and your crepe will hold together much better when you're trying to get it off the pan.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">This recipe is SO easy. The hardest part is sifting the flour, but you could probably get away with just stirring it with a whisk. (If you have the right sifter, sifting flour takes two seconds - I like the<a href="http://www.amazon.com/OXO-Good-Grips-Flour-Sifter/dp/B00004OCNL"> OXO one-handed flour sifter for $13</a>). Also, if you have time, you can let the eggs and milk get to room temp before you start the recipe. This actually makes <i>any</i> recipe better, but isn't necessary.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Ingredients:</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">2 eggs</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1 1/4 cups milk</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1 tsp vanilla</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">3 tbsp butter, melted</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">3 tbsp superfine sugar (regular sugar also works fine)</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Large pinch of salt</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">1 cup plus 2 tbsp sifted flour</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">All you do is place the eggs, milk, vanilla, and melted butter in a blender. Add the sugar and salt, whiz until smooth. Add the flour and whiz again, then set aside for thirty minutes.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Stir the batter again immediately before making the crepes (separation is normal; get it back to a unified texture).</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Heat a nonstick pan to somewhere between low and medium heat. Spray with PAM (fat free). Once heated, pour about 1/3 cup of crepe batter on the pan. Start tilting the pan until the batter runs over the entire surface. It's okay to dip back into your batter for more; just use however much it takes to coat the pan. It's also okay to have holes that you fill with a little extra batter. It'll all work out in the end, because you let your batter coagulate ;)</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLEOdpJxYjWN1w3to6VJkf7_0Hx5p7FRCippKKdGvvlcgxoT8H0cnwgXLCZ4PgggR5YMQ27kxKa6zkFKx-tpLZ9xJatbboVkLJaX6GXdr31eQbSHnC4KR1t_AWljIsOFt5LgIncf3j72W2/s1600/IMG_6140.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLEOdpJxYjWN1w3to6VJkf7_0Hx5p7FRCippKKdGvvlcgxoT8H0cnwgXLCZ4PgggR5YMQ27kxKa6zkFKx-tpLZ9xJatbboVkLJaX6GXdr31eQbSHnC4KR1t_AWljIsOFt5LgIncf3j72W2/s320/IMG_6140.JPG" style="cursor: move;" width="320" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">My pan is specifically for crepes; it's very shallow and the surface is nonstick. I got it in France but if you search Amazon for "crepe pan" you'll find many options. A deeper nonstick pan would work fine as well, if that's all you have on hand.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Eventually your crepe will start to bubble up and pull away from the nonstick surface. Ideally you want it to get to the point where it just slips right off onto your plate, with a little help from a spatula to unstick any stuck parts. But even if you have to turn the entire pan upside down, it's not a problem - just wait for the crepe to cool on the plate a little and then spread it back out for toppings.</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio22HccPuEP4B-h4q2bP71jeQv71tT46C7beswivosuRVt2f5T7C0uIjch3Q28XGRywhcyteI-XCHZ86wjrpqcP-94VYDVqS_PcE6hCFXeTmjuMMq6aTxDP5swZ2e1r6T8wTW9AHOWimsE/s1600/IMG_6139.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio22HccPuEP4B-h4q2bP71jeQv71tT46C7beswivosuRVt2f5T7C0uIjch3Q28XGRywhcyteI-XCHZ86wjrpqcP-94VYDVqS_PcE6hCFXeTmjuMMq6aTxDP5swZ2e1r6T8wTW9AHOWimsE/s320/IMG_6139.JPG" style="cursor: move;" width="320" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Sometimes people ask me about cooking both sides. I've never found that necessary. Crepes are very thin and are they cook through quite easily. Cooking both sides just isn't worth the hassle, in my book. (I also tend to like a wetter, chewier crepe - sometimes when creperies in the U.S. cook both sides they just get dry and boring).</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">We've experimented a lot with toppings over the years. To be heart-healthy, our favorite remains fresh strawberries, blueberries, and/or bananas with brown sugar and maybe a little whipped cream (well, a lot of whipped cream for me; a little for him). Dust with powdered sugar... Mmmm...</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHA7Cn6U5P5G9COmJqwtybFcjAa7bAW3pKcxXC5dgZI1fbxwJNI4XHbmI392onu-eSzmiM308eox_C4Tb8svdI4YhK0LrA-xKe_i1iZf7Bw4uqfbeoDB6Sz59ZwUiwyaLmLUzB4LGKYjvu/s1600/IMG_6141.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHA7Cn6U5P5G9COmJqwtybFcjAa7bAW3pKcxXC5dgZI1fbxwJNI4XHbmI392onu-eSzmiM308eox_C4Tb8svdI4YhK0LrA-xKe_i1iZf7Bw4uqfbeoDB6Sz59ZwUiwyaLmLUzB4LGKYjvu/s320/IMG_6141.JPG" style="cursor: move;" width="320" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
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</div><div class="separator" style="clear: both; margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGJvLMEzGNKwSs1K6GOIbBKkdsc0W3jE-SvqYZ0xWj813V5rsT8i6LrKz4mQyNJNK2UA-3BTzhFwUY3CTX5RsZayBNglFm-J-odtKtyUzoA18cO1Rq1o4F8fdgPaPPYilmHCxPBmUzox3o/s1600/IMG_6144.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGJvLMEzGNKwSs1K6GOIbBKkdsc0W3jE-SvqYZ0xWj813V5rsT8i6LrKz4mQyNJNK2UA-3BTzhFwUY3CTX5RsZayBNglFm-J-odtKtyUzoA18cO1Rq1o4F8fdgPaPPYilmHCxPBmUzox3o/s320/IMG_6144.JPG" style="cursor: move;" width="320" /></a></div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;"><br />
</div><div style="margin-bottom: 0px; margin-left: 0px; margin-right: 0px; margin-top: 0px;">Anyway, if you've ever been interested in crepes, give this recipe a try! It makes about 6 crepes and usually people want at least two apiece. It can be a real crowd-pleaser with decadent toppings or, if you stick to mainly strawberries and a little sugar, it can be a pretty healthy, fairly light breakfast.</div>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0tag:blogger.com,1999:blog-2684192555491356328.post-49343520877158275022011-12-16T12:25:00.001-08:002012-07-27T16:20:36.930-07:00Fish Fillets Italiano: Healthy, Easy, GoodPretty much everyone knows that the Omega-3 fatty acids found in fish are great for heart health. Although cod isn't quite as high in O-3's as some other fishes (notably wild-caught salmon, trout, herring, albacore tuna, mackerel, and halibut... in about that order) it still offers some O-3's and is a great high-protein meat substitute for the heart healthy eater.<br />
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Plus... this recipe is delicious! And easy!<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhid3U6GuYsaQ3pRFljRI__cLb_4qqYYKhM0ZFBzzaYq50Nw2joN0egq6wpHd5TfbCulYuYcGJY_jIHBgkjYV-fLbxpDWx7o-BYwI_A65sQ24E_iYwCV1PBH7_0OrfgI6PexgHZLC2Fwk30/s1600/IMG_8858.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="425" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhid3U6GuYsaQ3pRFljRI__cLb_4qqYYKhM0ZFBzzaYq50Nw2joN0egq6wpHd5TfbCulYuYcGJY_jIHBgkjYV-fLbxpDWx7o-BYwI_A65sQ24E_iYwCV1PBH7_0OrfgI6PexgHZLC2Fwk30/s640/IMG_8858.JPG" width="640" /></a></div>
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This is another recipe I found on Allrecipes and actually, the only "alteration" I made to it is to serve it with whole wheat couscous (try Trader Joe's). Actually next time, to really pump up the cholesterol lowering, I'll try serving it with quinoa. Anyway, this recipe is so easy it's actually a bit ridiculous, especially for how fancy it looks on a plate.<br />
<br />
Ingredients:<br />
<br />
2 tbsp olive oil<br />
1 onion, thinly sliced<br />
2 cloves garlic, minced<br />
1 (14.5 oz) can diced tomatoes<br />
1/2 cup black olives, pitted and sliced<br />
1 tbsp chopped fresh parsley (I never bother with)<br />
1/2 cup dry white wine (fine to use cooking wine near the oils and vinegars at the store)<br />
1 pound cod fillets<br />
Optional: Spinach, to add a green veggie (just throw it in the pot as everything simmers, before you add the fish)<br />
Optional: Pepper, or any Italian seasonings you like<br />
<br />
Directions<br />
(yup, there are only 4)<br />
<br />
1. Begin preparing couscous as indicated on couscous directions. <br />
2. In a large frying pan (or sauce pan or pot), heat oil over medium heat. Saute onions and garlic in the olive oil until softened to liking.<br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPoYDkZdi2q_9C4cdT7lISg1C64bRKrYiS6e6FI6ci2W4_xX7w6mKh3UyWPTEQap0Kf_E221FS5VH3Tz-gYmKt8ilQZXc841b9wJByo374WM9aTK9TtGZIIqHeGdhU5rFBtWwVNF_xn89H/s1600/IMG_8850.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPoYDkZdi2q_9C4cdT7lISg1C64bRKrYiS6e6FI6ci2W4_xX7w6mKh3UyWPTEQap0Kf_E221FS5VH3Tz-gYmKt8ilQZXc841b9wJByo374WM9aTK9TtGZIIqHeGdhU5rFBtWwVNF_xn89H/s320/IMG_8850.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Not sure why I photographed this step.<span class="Apple-style-span" style="font-size: small;"><br />
</span></td></tr>
</tbody></table>
3. Stir in tomatoes, olives, parsley, and wine. Simmer 5 minutes.<br />
4. Place fillets in sauce. Simmer about 5 more minutes, or until fish turns white.<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwC0GwsAms1Nr69s1B6tunEsDndtWVVsOlvzsJ-ZeHqqKc_37B5-S0-bvNd9cVUlELKilVr-FdlVr1s0Twpjf7OKlrVbP5Yy__UQJhy68h_SQc3V_0m7iVRPgDSfB8oPXADm8gS7J2ueiS/s1600/IMG_8855.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjwC0GwsAms1Nr69s1B6tunEsDndtWVVsOlvzsJ-ZeHqqKc_37B5-S0-bvNd9cVUlELKilVr-FdlVr1s0Twpjf7OKlrVbP5Yy__UQJhy68h_SQc3V_0m7iVRPgDSfB8oPXADm8gS7J2ueiS/s320/IMG_8855.JPG" width="320" /></a></div>
Plate and serve. Goes great with salad - or you could also just sneak some spinach in the pot and call it a complete meal. Enjoy your health!<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHBEWAMywXWAHlw3iCFvnhsptn1W2wYFSvLikP_SGxnDhM4B9UDZQ25yCBb7iY1ual50PfiQzx73BLaYIyqasP2SCLk0PZn6IyPs1NheJNo_6C_d6hTDqFv0GErLKrNtolmfSMT990WQkE/s1600/IMG_8860.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHBEWAMywXWAHlw3iCFvnhsptn1W2wYFSvLikP_SGxnDhM4B9UDZQ25yCBb7iY1ual50PfiQzx73BLaYIyqasP2SCLk0PZn6IyPs1NheJNo_6C_d6hTDqFv0GErLKrNtolmfSMT990WQkE/s400/IMG_8860.JPG" width="400" /></a></div>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com2tag:blogger.com,1999:blog-2684192555491356328.post-6860319588966860172011-11-03T17:45:00.001-07:002012-05-01T13:28:43.933-07:00Winter Lentil Vegetable Soup and Colonial Brown Bread<div style="text-align: left;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkykFdBPEuPDqVPzjSLWMq66ch_ZLOEeevMXO8Z5sABp3WgOoptc7w3d_IT_EvMudQkKlSYL-va44t4FfIt9nusVxKJvDnpZ3QTS5nEZgIolLhNDFf8KdcOQ5ViPD20GW0x_rzRoXpmIxk/s1600/Soup.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkykFdBPEuPDqVPzjSLWMq66ch_ZLOEeevMXO8Z5sABp3WgOoptc7w3d_IT_EvMudQkKlSYL-va44t4FfIt9nusVxKJvDnpZ3QTS5nEZgIolLhNDFf8KdcOQ5ViPD20GW0x_rzRoXpmIxk/s1600/Soup.jpg" /></a></div>
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #222222; line-height: 18px;">Mmmm.... when the weather is cold and you want fabulous healthy veggies plus cholesterol-reducing, high-protein lentils in a tasty soup, coupled with a sweeter, moist, no-egg, no-oil-or-butter bread, these recipes will deliver. These recipes are simple and easy, but you'll want to allow enough time to chop up veggies for the soup and let it simmer. Bonus: If you double the soup recipe you can freeze half the soup and one of the loaves of bread, and you'll have fabulous heart-healthy dinners for several nights... NO cooking!! </span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"> </span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">I found the</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"> </span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><a href="http://allrecipes.com/recipe/winter-lentil-vegetable-soup/detail.aspx" style="color: #2288bb; text-decoration: none;">Winter Lentil Vegetable Soup</a></span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"> </span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">on Allrcecipes.com. (You can click on the name of the soup in the previous sentence and the recipe will appear in another browser).</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">Here it is, with my tweaks (please heed them!):</span></span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #222222; font-family: inherit; line-height: 18px;"><i><span class="Apple-style-span" style="font-size: large;">Ingredients</span></i>:</span><br />
<span class="Apple-style-span" style="color: #222222; font-family: inherit; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #222222; font-family: inherit; line-height: 18px;">1/2 cup red or green lentils (sold in bags near other dried grains and peas)</span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1 cup chopped onion</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1 stalk celery, chopped</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1-3 large(ish) carrots, sliced.</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1 clove garlic, crushed</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">2 cups shredded cabbage - or more, if more fits</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1 (14.5) oz can whole stewed tomatoes (careful, make sure no spices have been added to this)</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1 (14.5) oz can diced tomatoes (do not drain the tomatoes... add the juice to the pot)</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">4 cups chicken broth</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1 tsp salt</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1/2 tsp ground black pepper</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1 tbsp brown sugar (or more, to taste)</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1/2 tsp dried basil</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1/2 tsp dried thyme</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">1/4 tsp curry powder</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;"><br />
</span></span><br />
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;"><i><span class="Apple-style-span" style="font-size: large;">Directions</span></i>:</span></span><br />
<ol>
<li><span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">Place the lentils into a large stockpot and add water to twice the depth of the lentils. Bring to a boil, then lower heat and let simmer for about 15 minutes.</span></span></li>
<li><span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">In a separate pan, saute the onion, celery, and carrot in a bit of olive oil until slightly tender. Add garlic near end.</span></span></li>
<li><span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">Add the sauteed veggies and everything else on the recipe list to the pot. Simmer for 90 minutes - 2 hours or until desired tenderness is achieved. </span></span></li>
</ol>
<div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;">Why is this so heart healthy? Aside from having practically no fat and plenty of protein in the lentils, lentils are one of the "magic beans" (as I call them) that are high in cholesterol-lowering soluble fiber. See my old blog post, "<a href="http://hearthealthyfoodie.blogspot.com/2011/11/tips-tricks.html">tips and tricks</a>" to learn more.</span></span></div>
<div>
<span class="Apple-style-span" style="color: #222222;"><span class="Apple-style-span" style="font-family: inherit; line-height: 18px;"><br />
</span></span></div>
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMvh6b_eRG-LThyphenhyphenWf4sR-CBagjQf6Wccvk5CJefb2Vu1actK7m9BIB5BxCNuS9_KWdKi8o2T8hsK-7ogqpOtkNkgP4eJKaUjQFPsdrZXkVe4xeC_KX_s_31rfH-bBqnFW0GGQXHDYWLoi4/s1600/colonial+brown+bread.jpg" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><span class="Apple-style-span" style="font-family: inherit;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiMvh6b_eRG-LThyphenhyphenWf4sR-CBagjQf6Wccvk5CJefb2Vu1actK7m9BIB5BxCNuS9_KWdKi8o2T8hsK-7ogqpOtkNkgP4eJKaUjQFPsdrZXkVe4xeC_KX_s_31rfH-bBqnFW0GGQXHDYWLoi4/s1600/colonial+brown+bread.jpg" /></span></a><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #222222; line-height: 18px;">Please: If you do make this soup, heed my advice and pair the soup with this</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"> </span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><a href="http://allrecipes.com/recipe/colonial-brown-bread/detail.aspx" style="color: #2288bb; text-decoration: none;">Colonial Brown Bread</a></span></span><span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #222222; line-height: 18px;">. The two compliment each other perfectly and together are more than the sum of their individual selves. </span></span><br />
<span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span><br />
<span class="Apple-style-span" style="color: #222222; line-height: 18px;">Also, this bread uses no eggs and no butter OR oil. The secret to its moistness is the buttermilk. Sounds fatty right? No! Buttermilk is a misnomer; historically speaking it's the milk that was left *after* the butter was taken for other use. Read the nutrition info: There's hardly any fat in buttermilk.</span><br />
<span class="Apple-style-span" style="font-family: inherit;"><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">My only "tweak" to the bread recipe is NOT to overcook it.</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;"><br />
</span><span class="Apple-style-span" style="color: #222222; line-height: 18px;">Enjoy!</span></span>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0tag:blogger.com,1999:blog-2684192555491356328.post-45358226323317473302011-11-03T17:40:00.000-07:002011-11-03T18:08:38.794-07:00Amazing Black Bean BurritosI cannot say enough about this recipe. I consider it my very best find since having embarked on my heart-healthy mission two years ago. It's easy and SO tasty; double the batch for plenty of leftovers. Bonus: It's a complete meal, so you don't need to prepare any side dishes.<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkccmQDIgFBXx3xNh-QeLU9E8liOR5W1G0IB385WqZgYFz8MZqcpByTTdDLtZrLrFWSr8Ue8XCDSNyWfZvKhZBXA-aM4QGSBlJA0vmbTYNpmTCGcJ4LGRHJ1cwwC4ltSUjG-xXF1bcKVgF/s1600/IMG_8793.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="266" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkccmQDIgFBXx3xNh-QeLU9E8liOR5W1G0IB385WqZgYFz8MZqcpByTTdDLtZrLrFWSr8Ue8XCDSNyWfZvKhZBXA-aM4QGSBlJA0vmbTYNpmTCGcJ4LGRHJ1cwwC4ltSUjG-xXF1bcKVgF/s400/IMG_8793.JPG" width="400" /></a></div><br />
Adapted from Allrecipes's <a href="http://allrecipes.com/recipe/delicious-black-bean-burritos/detail.aspx">Delicious Black Bean Burritos</a><br />
(where it was given 4.5 stars out of 966 reviews, so you know it's good) <br />
<br />
2 packages of Cedar's Spinach Wraps (or your favorite wrap/burrito shell)<br />
4 tbsp canola oil<br />
1 large onion, chopped <br />
1 bell pepper (I use yellow because it's healthiest), chopped<br />
2 tsp diced garlic (or 4 cloves)<br />
1 can of chipotle chilis in adobo sauce (or chopped jalapenos work too)<br />
2 15 oz cans black beans (get the GOYA ones - lowest sodium content)<br />
2 15 oz cans of diced tomatoes OR if you like spice, substitute one can for Rotel tomatoes with cilantro and lime - just be careful not to overdo the chipotles/jalapenos<br />
6 oz low-fat cream cheese (neufchatel cheese)<br />
low-fat sour cream to top<br />
salsa to top<br />
fresh cilantro to garnish<br />
<br />
<i>Directions</i>:<br />
<br />
Heat oil in skillet. Add onion and bell pepper. Saute 5 minutes then add the garlic. Continue sauteeing until tender (I usually do a good 15 minutes as I prepare the rest of the recipe).<br />
<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5bV5PojDzBVEbDzG8Z6mXjHAVweNOZXdVUx8Pd1dGRmuIMjXCmdBeK9G3JZZk83EcqmWE25hnTxe8wPgGNJJa59OtHIYrNZbu9xJlYcsWjC_qyV58oiRESH2K-tMXsXWXkLkK_lKiPir5/s1600/IMG_8777.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj5bV5PojDzBVEbDzG8Z6mXjHAVweNOZXdVUx8Pd1dGRmuIMjXCmdBeK9G3JZZk83EcqmWE25hnTxe8wPgGNJJa59OtHIYrNZbu9xJlYcsWjC_qyV58oiRESH2K-tMXsXWXkLkK_lKiPir5/s320/IMG_8777.JPG" width="320" /></a></div><br />
<br />
Add 2-3 chipotle peppers from the can, diced (or add jalapeno to taste). This is just to add a kick. Do not add the entire can of chipotle peppers - WAY too spicy.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzOrOFjIZHRhKtE4fBa8vuClh6rndH4kKkmhs8PDqShaAt_sS7IBrfP-LMB66s5bjd0bJttVJR2eSog3uWaVBN5ZX86L_bM5XfK_NdyZKD6Uew6XclQ8wKBZqzMlisWF0eXQXU1nRqcAhT/s1600/IMG_8779_2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzOrOFjIZHRhKtE4fBa8vuClh6rndH4kKkmhs8PDqShaAt_sS7IBrfP-LMB66s5bjd0bJttVJR2eSog3uWaVBN5ZX86L_bM5XfK_NdyZKD6Uew6XclQ8wKBZqzMlisWF0eXQXU1nRqcAhT/s320/IMG_8779_2.jpg" width="209" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Chipotles in Adobo Sauce - Mexican Aisle</td></tr>
</tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLLGK0U_HRp_deimnt6ryPVoeuPTk2KX1D5NcZ2iva3j4kFb3DczrDiL2s35pOHhHejRD14XBxIEEzB1dulkC1Q-Ao4IwKf-OvUNssayV71frg7F5lSaM6GHKfqMEcKPYWIMVTshhnkNXx/s1600/IMG_8790.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLLGK0U_HRp_deimnt6ryPVoeuPTk2KX1D5NcZ2iva3j4kFb3DczrDiL2s35pOHhHejRD14XBxIEEzB1dulkC1Q-Ao4IwKf-OvUNssayV71frg7F5lSaM6GHKfqMEcKPYWIMVTshhnkNXx/s320/IMG_8790.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">My fave wraps for this recipe.</td></tr>
</tbody></table>Add the black beans - do not drain. Black beans are one of the best things you can eat for heart health because (like most beans) they are high in soluble fiber, which is hard to come by and which is the only type of fiber that actually helps lower cholesterol. See the "<a href="http://recipesforhearthealth.blogspot.com/2011/11/tips-tricks.html">Tips & Tricks</a>" blog entry for a lengthier explanation. The juice in the can contains additional soluble fiber, so don't ever rinse and drain black beans even if a recipe calls for it. That stuff is liquid gold!<br />
<br />
Add the tomatoes, drained. Stir. Simmer for however long you can; it will reduce down and become thicker.<br />
<br />
Near the end, add the low-fat cream cheese, cut into chunks. Stir until it's melted and mixed in.<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9jKERuzYriK8nrM9EHUGa9NQPXb018fyHbeTw0pHYYocZvXMYufuRyspX7z5sKMbgYC7V4nZYEzZbIhJ3ijy-2xMDnzarnZjd4PxecbYBRv7864WLMF4Truxw61KZDCkNmmM0sxBiCj2N/s1600/IMG_8785.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9jKERuzYriK8nrM9EHUGa9NQPXb018fyHbeTw0pHYYocZvXMYufuRyspX7z5sKMbgYC7V4nZYEzZbIhJ3ijy-2xMDnzarnZjd4PxecbYBRv7864WLMF4Truxw61KZDCkNmmM0sxBiCj2N/s320/IMG_8785.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">This meal makes a ton so the sat. fat in the low-fat cream cheese isn't as bad as it looks.</td></tr>
</tbody></table><br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6dFCs3W-TajEND4-F5HYlou5v6GZNUmlHJHaBkxni75DRG7Oecl5B5utzPiD-yANMg3FFdp_iWfbuCyXieIzipnqMpmrNBMaPENYhVLkW7C_y8YJ7MUzP9PysGL2IDCCGj9dt9940Vs9X/s1600/IMG_8788.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi6dFCs3W-TajEND4-F5HYlou5v6GZNUmlHJHaBkxni75DRG7Oecl5B5utzPiD-yANMg3FFdp_iWfbuCyXieIzipnqMpmrNBMaPENYhVLkW7C_y8YJ7MUzP9PysGL2IDCCGj9dt9940Vs9X/s320/IMG_8788.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Finished product.</td></tr>
</tbody></table>Heat the wraps. Fill with the black bean mixture. Fold up. Top with low-fat sour cream, salsa, and fresh cilantro.<br />
<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkccmQDIgFBXx3xNh-QeLU9E8liOR5W1G0IB385WqZgYFz8MZqcpByTTdDLtZrLrFWSr8Ue8XCDSNyWfZvKhZBXA-aM4QGSBlJA0vmbTYNpmTCGcJ4LGRHJ1cwwC4ltSUjG-xXF1bcKVgF/s1600/IMG_8793.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="213" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgkccmQDIgFBXx3xNh-QeLU9E8liOR5W1G0IB385WqZgYFz8MZqcpByTTdDLtZrLrFWSr8Ue8XCDSNyWfZvKhZBXA-aM4QGSBlJA0vmbTYNpmTCGcJ4LGRHJ1cwwC4ltSUjG-xXF1bcKVgF/s320/IMG_8793.JPG" width="320" /></a></div><br />
Enjoy!ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com2tag:blogger.com,1999:blog-2684192555491356328.post-52148234295019307732011-11-03T13:25:00.000-07:002011-11-03T13:26:01.983-07:00Tips & TricksBefore I can start posting recipes, I need to clear the air about just *why* those recipes are heart healthy. I'd also like to note a few tricks for around-the-house munching, since those things are so important to lowering cholesterol but aren't recipes. Here's my list, and my shout-out to <a href="http://www.amazon.com/Cholesterol-Down-Simple-Weeks--Without-Prescription/dp/0307339114/ref=sr_1_1?s=books&ie=UTF8&qid=1320340797&sr=1-1">Cholesterol DOWN</a> for having been so influential:<br />
<ol><li><b>Soluble Fiber. </b> Soluble fiber is the key to lowering cholesterol, but you have to make efforts to consume it. Ordinary non-soluble fiber (just "fiber" on nutrition info) has many health benefits but lowering cholesterol is not one of them. Soluble fiber is found most easily in beans but also in certain veggies (okra, eggplant) as well as apples and pears. The only types of breakfast cereal allowed to make a soluble fiber claim on their nutrition labels are oatmeal, oat bran, and Kashi cereals. Kashi cereals actually have significantly more soluble fiber than oatmeal. </li>
<li><b>Metamucil (psyllium husk).</b> This is soluble fiber in a powder form. It actually doesn't taste bad at all. My husband had a glass of water with soluble fiber in it every day when we lowered his cholesterol. Costco has the best price; the generic of Metamucil is "psyllium husk." Check Amazon as well. <b><a href="http://www.amazon.com/Benefiber-BENEFIBER-POWDER/dp/B001GKCXFI">Benefiber Powder</a></b> also makes a soluble fiber claim and it is truly tasteless - if you despise the taste of psyllium husk (or if you get sick of it), use it instead. You can also add Benefiber Powder to all your baked goods and cooking. It literally vanishes. We do a combination of pysllium husk and Benefiber. I'm not sure why... maybe Benefiber Powder almost seems too good to be true!</li>
<li><b>Smart Balance Sticks.</b> Use these in lieu of butter for all your cooking and baking needs. I'm a big time purist when it comes to cooking, and I cringed the first time I went to bake cookies with these. But to my shock and delight I found that they actually make almost all of your baked goods *better*. This is because they're a blend of butter and oil and they therefore make everything slightly more moist than using butter alone. I now prefer them, even if I'm baking for a group that doesn't include my husband.</li>
<li><b>Almonds</b>. Eat a handful every day. They have heart benefits; see <a href="http://www.amazon.com/Cholesterol-Down-Simple-Weeks--Without-Prescription/dp/0307339114/ref=sr_1_1?ie=UTF8&qid=1320350751&sr=8-1">Cholesterol DOWN</a>.</li>
<li><b>One Apple Each Day</b>. This also helped us. You can substitute pears if you get sick of apples. For tastier apples try Honey Crisps (August-December), Pink Ladies, Fuji's.</li>
<li><b>Antioxidant-rich Foods.</b> These basically benefit everything, including heart health. So berries are great. Make a smoothie!</li>
<li><b>Beans, Beans, Beans.</b> A lot of my recipes include beans or lentils. The fact is that chicken is actually not much better for your heart than red meat. If you look at the nutrition info, you'll see that cholesterol and saturated fat (that's the bad type for heart health) are actually just about the same between ground beef and ground turkey, lunch meat turkey and lunch meat roast beef, etc. I'm not saying not to eat chicken... or even beef on occasion (though <i>do</i> avoid processed meats like salami or bologna, as those actually do have significantly more saturated fat). But if you can avoid both by having your protein come from something you <i>should</i> eat to <i>lower</i> your cholesterol, that's big time. Because they actually lower your cholesterol, beans are a better meat substitute than tofu. </li>
</ol><div>That's all I'm listing for now. </div>ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0tag:blogger.com,1999:blog-2684192555491356328.post-13543619149616345522011-11-03T10:17:00.000-07:002012-01-09T18:43:38.847-08:00Intro to BlogWhen my husband and I found out, at 29, that he had high cholesterol, our hearts sank. He was already a healthy eater, and nowhere near overweight. We did all the typical things people do to try to lower their cholesterol - we cut out all red meat, increased our fruits and veggies, and avoided foods high in saturated fat (cheese, ice cream, etc.). It was no fun, believe me.<br />
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The following year, more devastating news: All those changes hadn't done a thing to lower his cholesterol. At that time his total cholesterol was 240, and his "bad" cholesterol (LDL) was 149. These values put him on the edge of "high" and "very high" for his age. His physician didn't want to medicate... he felt my husband was too young to be put on a statin for the rest of his life. Nor could my husband increase his exercise... he was just starting what will ultimately be 7-8 years in a grueling residency/fellowship program in Boston. He barely had time to sleep, let alone exercise.<br />
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I was at a loss. I felt absolutely powerless - the only way to further restrict his diet would be resorting to vegetarianism or, more likely, veganism. Neither of us wanted that; we're both passionate foodies and our only shared hobbies are cooking, eating, and experiencing new restaurants. So I started reading. I've read and continue to read many amazing books on how to lower cholesterol, and over time I've compiled tips and tricks for what and how to eat. Most importantly, I've found and tweaked several delicious but heart-healthy recipes that continue to be staples in our home. And by heart-healthy, I mean recipes that actually help *lower* cholesterol - not just recipes that avoid fat. <b>The best part of all was that I've found that by focusing on what he <i>does</i> eat, we don't have to focus so much on what he <i>doesn't</i> eat; we lowered his cholesterol significantly while occasionally indulging in red meat, eggs, ice cream, and all the other no-no's we had to give up. </b><br />
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It is the goal of this blog to share those recipes and tricks with anyone else out there who suffers from intractable high cholesterol and for whom simple healthy eating just wasn't enough. I'm thrilled to report that the last time my husband's cholesterol was checked, his total had decreased 31 points to 209, putting him just barely within the "normal" range. His HDL followed suit. And the insurance company agreed to lower our life insurance policy rate to the lowest rate available, whereas his old cholesterol numbers had meant paying three times as much.<br />
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I'm not a doctor myself, or a nutritionist. This blog is not intended to be medical advice. I am, however, someone who successfully lowered her spouse's cholesterol and found great recipes to do so. <br />
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Some of the books I've read are:<br />
<a href="http://www.amazon.com/Cholesterol-Down-Simple-Weeks--Without-Prescription/dp/0307339114/ref=sr_1_1?ie=UTF8&qid=1320340255&sr=8-1">Cholesterol DOWN: Ten Simple Steps to Lower Your Cholesterol </a><br />
<a href="http://www.amazon.com/Everything-Low-Cholesterol-Cookbook-delicious-low-carb/dp/1598694014/ref=sr_1_3?s=books&ie=UTF8&qid=1320340306&sr=1-3">The Everything Low-Cholesterol Cookbook</a><br />
<a href="http://www.amazon.com/Eating-Lower-Cholesterol-Balanced-Approach/dp/156924376X/ref=sr_1_1?s=books&ie=UTF8&qid=1320340360&sr=1-1">Eating for Lower Cholesterol</a>; and<br />
<a href="http://www.amazon.com/Prevent-Second-Heart-Attack-Reverse/dp/030746525X/ref=sr_1_1?s=books&ie=UTF8&qid=1320340398&sr=1-1">How to Prevent a Second Heart Attack </a>(a bit premature, I know)<br />
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I highly recommend "Cholesterol DOWN" in particular. Do yourself a favor and if you or a loved one has intractable high cholesterol, get that book.ElleMurahttp://www.blogger.com/profile/01585481665526225076noreply@blogger.com0