Get some perspective or die trying

If there are no ups & downs in your life, it means you are dead.

-Anonymous

Source: Google Images http://us.123rf.com/400wm/400/400/argus456/argus4560804/argus456080400631/2801962-heart-beat-on-hospital-monitor.jpg

PERSPECTIVE

Life is all about perspective. Is your glass half empty or half full? When you hit a huge "roadblock" in life, do you want to just lay down and give up, or do you realize it can only go up from here, and any movement is better than none at all? 

Perspective can be a hard thing to get a full grasp on sometimes. Heck, it's a hard word to really understand clearly! A trick I use when I'm having a hard time getting a real comprehension of a situation is to think about what word I would use to describe it or how to get out of it unscathed, and then look up the definition and synonyms associated. 

Sound weird and not very useful to you? Skeptic? 

Take this quote for example. When I read it, it took me to a dark place in my life where I was frustrated and thought every time life gets better, it gets worse again. I would work really hard to get to the top and right as great fortune came my way, something happened (through my own poor actions, bad luck, twist of fate, or whatever) that brought me plummeting back down. Must I be stuck on this constant roller coaster? 

Turns out I needed time and a little perspective. Now that I've been through something like that, perspective is the first word I automatically associate with the quote. Since this event to which I've been vaguely referring, I also started working in healthcare which in itself has really given me a different way of viewing everything! You'll definitely take nothing for granted when a child comes into the ER and dies of fatal car wounds...makes your missed credit card payment seem inconsequential in the grand scheme of things.

Back to the example, I looked up perspective on thesauras.com (found at link provided here) and was amazed at what was listed. When perspective's definition was "view or outlook" some of the synonyms were "attitude, frame of reference, mindset, and relative importance." All those terms are relevant and show more light into the situation telling me what I need to do to get out it. Thinking about changing my perspective seems tedious, like I have to change a part of me, my character in essence; but a change in attitude by really focusing my mindset on what's really important seems much easier to me and therefore more likely to get done. 

When perspective's definition was "element to consider" some of the synonyms were "situation, phase, and outlook. These are all good words that can be applied. Finally, when perspective's definition was "mental outlook" some synonyms were "air, angle, belief, bias, demeanor, mood, reaction, sensibility, temperament, and where one is at." 

Hopefully by now, you can see that word association is a great and creative way to really get a full perspective on a situation, which to me is the best way to start understanding your circumstances and changing them for the better! 

Other ideas & thoughts on what the quote means or how to deal with tough situations? Please share! 

More Healthy, Easy, & Different Fall Inspired Dinners

Pork Tenderloin with Pan Sauce, Roasted Mustard Carrots & Tender Roasted Okra

My family repetitively asks me to cook this yummy pork tenderloin dish, therefore I thought it was time to appease them & share it with you, killing two birds with one stone! Wait, I just cringed...I despise that cliche. I'm scratching that from my vocabulary right now! "Killing two birds with one stone." Done. It sound's awfully violent & I have no intention of throwing stones at animals, or living in a glass house for that matter ; ) Truthfully, I don't think people, including myself, ever realize the negative connotation our words have and the importance of paying attention to every word we say, think, or write. So in my effort to becoming more joyful and all around more positive, I'm going to acquire new, more peaceful adages to use as alternatives. This might get fun! Please share any you come up with too!!!! 

I'll start again. In order to satisfy two objectives with one single effort (isn't that more positive) or feed two birds with one handful of bird feed, if you will, I made this amazing pork tenderloin last night & am sharing my delicious secret with you today. On with the good stuff.

Seared Pork Tenderloin

Original source for recipe was here at Chef Mommy. I made some alternatives to make it more healthy in my recipe below. 

WithOUT Pan Sauce                                          With Pan Sauce
SERVES 4   
FAT-7g                                                                   FAT-17g
CALORIES-157                                                     CALORIES-247
CARBS-3                                                                CARBS-3
PROTEIN-23g                                                      PROTEIN-23g

RECIPE

INGREDIENTS:
1 pork tenderloin 
1/4 cup of light olive oil
1/6 cup of light soy sauce (less sodium)
1/8 cup of red wine vinegar
Juice of 1 lemon (or 2 tbl of lemon juice from jar)
1 tbl of Worcestershire sauce
1 tbl of dry mustard
2 cloves of minced garlic or 2 tsp
1-2 tbl of parsley
pepper to taste

PAN SAUCE: (If you make it-I enjoy it with out as long as meat isn't cooked too long)
1/4 cup of low sodium, fat free chicken broth
pan scrapings from pork tenderloin
2 1/2 tbl of marinade reserved from tenderloin
1 tbl of light butter

DIRECTIONS: 
1. Combine all ingredients (excluding the ones for pan sauce) in ziplock bag or bowl to marinate your tenderloin. Remove 2 1/2 tbl of marinade & set aside for your pan sauce. Add tenderloin to marinade & let marinate for at least 3-4 hours. 
2. Preheat oven to Bake at 350 degrees. 
3. In a hot skillet over medium heat, pan sear the tenderloin on each side, around 2-3 minutes. Then put skillet in oven for 30-40 mins or until meat is 160 degrees. 
4. Remove meat from skillet & let rest 5 minutes before slicing. 

Pan Sauce-
5. Put skillet used for pork tenderloin on stove at medium heat & add chicken broth. 
6. Scrape up all the good stuff you can from the bottom of the pan that accumulated during cooking the tenderloin. Add reserved marinade & bring to a boil letting everything reduce down in the pan.
7. Once the sauce is reduced, 5-10mins, remove the skillet from the heat, add the butter & stir until mixed. Pour the sauce over the prepared tenderloin. 

Roasted Mustard Carrots

***HEALTH TIP: 

People are often turned off by carrots, either because they think they have a lot of carbohydrates in them, or they only really like them raw and covered in ranch. Yes, carrots are naturally sweet; meaning if you don't add any other sugar or complex carbs when preparing or eating them, they are a healthy low fat, no cholesterol nutritious food! Since they are naturally sweetened they are succulent, crunchy, and don't need to be drowning in some fattening preservative pool of condiments to taste good! Carrots are high in dietary fiber (keeps you fuller longer), anti-oxidants, vitamin-A (promotes good vision, great for skin, & reproduction), and carotenes (fights against free radical injury). Did I also mention that carrots can help with metabolism since they are full of B-complex vitamins, or that the potassium in them can help lower blood pressure (potassium & sodium work in conjunction with each other to regulate the fluids in your body through an ionic NA-K pump). That doesn't mean you should eat tons of carrots to speed your metabolism or fix your hypertension. I'm just trying to explain why the "good stuff" in carrots is "good" by telling you what it does in the body, so you have a better understanding, because I feel that helps you actually remember. 

Soapbox: If you have real health problems you should always consult a professional face to face, that way they can find out all your specific information (which is done properly through a history and physical) and come up with a plan that is tailor made for you since we are all different.

One of my favorite websites to look for the real nutrition deal behind foods, Nutrition-and-you.com, states that "[s]tudies have found that flavonoid compounds in carrots help protect from skin, lung and oral cavity cancers." WOW. In my opinion, you're essentially eating a wholesome food that could save your life. Carrots are so underrated. Since carrots are grown in the ground and you eat their outer layer, make sure you scrub them well to remove insecticides, pesticides or dirt before preparing them! 

RECIPE

SERVES: 4    One serving=3 large carrots
FAT-4g
CALORIES-93
CARBS-15
PROTEIN-2g

INGREDIENTS:
1 bunch of fresh raw carrots (10 large ones)
2 Tbl of Yellow Mustard
1 Tbl of Light Olive Oil
1 Tbl of fresh parsley (flakes if you must)
Salt & Pepper to taste

DIRECTIONS:
1. Preheat oven to Bake at 425 degrees
2. Wash carrots & cut off green tops. I cut my large carrots in half for better presentation, but you can cut them into bite size pieces now if you prefer
3. Mix mustard, olive oil, & sprinkle of salt & pepper in a bowl, tossing clean dried carrots in mixture to coat
4. Place carrots on a foiled baking sheet, make sure to spread them out & put in oven for 20-25 mins until ends are brown. I prefer mine to have a crunch to them so I don't cook them longer, if you want yours soft 25-30 mins or however long you prefer for consistency.
5. Sprinkle with parsley & serve hot!

Roasted Okra

***HEALTH TIP: 

There is essentially nothing negative I can say about okra! Okra is fat free, cholesterol free, and has very low sodium and calories. Okra is an excellent source of Vitamin C (builds immunity), fiber, magnesium, and folate. It also contains Vitamin A (good for vision, skin, & reproduction), Vitamin K (strengthens bones & is a co-factor in blood clotting enzymes) and B-6 complex vitamins. Make sure you scrub your okra well to remove insecticides or pesticides & only keep it in the refrigerator for 3 days before preparing or it goes bad. 

RECIPE

SERVES: 4     one serving=7 pieces of okra

FAT-4g

CALORIES-39

CARBS-2

PROTEIN-1g

INGREDIENTS:

2 packages of raw okra (around 25 pieces) 

1 tsp of roasted garlic, minced

1 Tbl of olive oil

salt & pepper to taste

DIRECTIONS:

1. Preheat oven to Bake at 425 degrees

2. Clean okra & cut off both ends (1/2in at most) 

3. Mix garlic & olive oil in a bowl with sprinkle of salt & pepper & toss okra in to coat

4. Place okra on a foiled baking sheet, spread the okra out, in oven for 10-15 mins. The okra will brown on top. Serve hot! 

Easy Fall Inspired Dinner For Less

Tired of cooking the same things for dinner in the exact same ways!? Need some new vegetables in your life, or an incredibly easy makeover for the same foods??? 

ME TOO!!! I'm on a mission & my next few recipe posts, will be surrounding the vegetables of the season, starting with this one using nutrient rich acorn squash! My goal is to prepare each dish with as little ingredients as possible (so you don't have to run out & get things you won't ever use again), and still have the same savory tastes and nutritious benefits required for a lifestyle of joy!

YESSSS...it's officially my favorite time of year now in Florida, better late than never ; )  

You know, when the air is crisp, leaves are changing colors and you've just decided to change out your summer wardrobe for the comfy, warm clothes that accompany Fall and Winter! If you're anything like me then you've also started to catch holiday fever! This translates into wanting to cook some healthy delicious comfort food, so you can save all your calories for the actual days of indulgence ahead, while still getting the toasty, satisfied feeling of a good meal. Since you have all the fun, albeit, tedious planning ahead, you need something easy with little prep that will get you in the Fall Spirit...this is it! 

Parmesan & Garlic Encrusted Chicken, Cinnamon Roasted Acorn Squash & Balsamic Roasted Green Beans & Mushrooms:

Parmesan & Garlic Encrusted Chicken:

RECIPE

SERVES-4      1 serving=4 ounces
CALORIES-182
FAT-5g
CARBS-3
PROTEIN-28g

PREP TIME-3 mins
COOK TIME-30mins

INGREDIENTS
4 Boneless & skinless chicken breasts
1/2 tsp garlic
1/4 cup of light italian dressing 
1/2 cup of grated Parmesan cheese

DIRECTIONS
1. Preheat the oven to Bake, 400 degrees 
2. Mix the garlic & dressing together & pour over chicken in a baking dish
3. Scoop cheese on top of chicken trying to cover the top side. Do not cover dish
4. Bake chicken for 30 mins or until cooked through

Cinnamon Roasted Acorn Squash

You should know that this is my least favorite thing I've made, I will be trying again & re-posting a tastier version asap! It was kind of an EPIC FAIL. Just wanted to be honest ; ) 

*This is Acorn Squash & until now I had only had it baked & COVERED in brown sugar & butter! Don't get me wrong it was delicious, but it tasted more like a decadent dessert than a hearty vegetable. You know, the kind of dessert you feel gross after eating...must be all the lethargy from the processed sugar rush ; ) 

***HEALTH TIP:
Acorn squash is an outstanding low calorie substitute for potatoes! In a 1 cup serving you get 2g of protein & 9g of dietary fiber "giving your body 'fuel' without the cholesterol, saturated fats or other unwanted elements in lots of traditional entrees." This delicious diet friendly vegetable packs 30% of your recommended daily amount (DV) of vitamin C, 23% DV thiamine, 20% B6, 10% folate and also has a lot of magnesium, potassium, and vitamins A & E. You can see all this & more about the nutrition of acorn squash on FitDay's website; http://www.fitday.com/fitness-articles/nutrition/healthy-eating/the-nutrition-of-acorn-squash.html


***COOKING TIP:
When cutting vegetables/fruits with a lot of seeds, the easiest & cleanliest way to remove all the seeds in half the time, is to first cut them in half as shown below, then use an ice scream

scoop to remove all the seeds in one felt swoop! See one scoop removed 98%! Save the seeds, you can make a fun energy filled snack out of them. See this post: 

RECIPE

SERVES-4      one serving=1 cup
CALORIES-74
FAT-2g
CARBS-14
SUGAR-14g
PROTEIN-1g

PREP TIME-10 mins
COOK TIME-40 mins

INGREDIENTS
1 Acorn Squash
1/4 tsp cinnamon
1/4 tsp allspice
1 tbl of light butter (I like Smartbalance with Omega 3) 
pinch of salt
olive oil

DIRECTIONS
1. Preheat the oven to Bake, 400 degrees
2. Wash outside of acorn squash & cut into wedges (see picture below)
3. Oil baking sheet & place acorn squash (skin side down) on sheet, sprinkle spices evenly across squash
4. Bake for 40 mins (less if you want it to be more firm) & then add butter before serving

Balsamic Roasted Green Beans & Mushrooms:

RECIPE

SERVES-6  
CALORIES-69   (per serving)
FAT-4g
CARBS-7
PROTEIN-3g

PREP TIME-5 mins
COOK TIME-30mins

INGREDIENTS
1 lb of fresh cut green beans (do not use ones from a can)
8-9 oz of fresh mushrooms, cut into 1/2 slices (use any kind you prefer) 
1 tbl of Balsamic Vinegar
1 1/2 tbl of olive oil
1 tbl of grated Parmesan cheese
salt & pepper to taste

DIRECTIONS
1. Preheat oven to Bake at 400 degrees 
2.Wash beans & mushrooms. Snap off ends of beans (If you grab the end of the bean in between the pointer finger & the thumb, & grab an inch down the bean with the pointer finger & thumb of your other hand & just easily bend bean, it will naturally "pop" where the end needs to come off OR if you are in a hurry just align beans, end to end, & trim off a 1/4 inch or less from each side). If you want beans to be bite size then cut them in half. For some reason I like mine long & so I don't. Cut mushrooms in 1/2 inch slices.
3. Pat try beans & mushrooms as best you can with a paper towel.
4. Pour vinegar, olive oil & salt & pepper over beans & mushrooms in a bowl & toss until lightly coated. 
5. On a foiled line baking sheet spread out mushrooms & beans trying not to overcrowd the pan (as I did in the picture above) because it takes longer to cook.
6. Bake for 25 mins. Remove beans from pan so they do not continue to cook, I always put them back in my original mixing bowl or into their serving bowl, & sprinkle Parmesan cheese on top & toss again so it melts. 
*SERVE SOON, BECAUSE THEY ARE BEST WHEN VERY HOT! I always prepare this last in my meal.

HEALTHY, TASTY, EASY FOOTBALL FUN FOODS & DRINKS

11/12/12

As a southern "lady in training" raised in Auburn, Alabama ("War Eagle") and a HUGE fan of SEC College Football, I love to have people over to watch the games when I don't attend tailgates. Any serious football fan knows that having delicious food and drinks available is just as important as the atmosphere--you got to love competitive friends gathering around to laugh, cheer & yell at their teams & of course the refs...as if they can hear "us" through the television! So it is imperative to always have fun, healthy, easy to make AND eat food & drinks that everyone will enjoy.

This Saturday we watched a couple of big games; the biggest upset being that the #1 BCS ranked team Alabama lost to the SEC newcomer Texas A&M, conceding their spot for a shot at another National Championship! The fate of what teams would play for the 2012 SEC Championship was decided when Auburn lost to Georgia in the south's oldest rivalry game. Florida barely squeaked out a victory in the last couple of seconds of their homecoming game with Louisiana, when they blocked a punt and returned it for a touchdown. Needless to say, it was a fun and exciting day for SEC football lovers! 

Due to the last minute decision to stay home and have people over, I made three very easy, go-to dishes, light, spicy deviled eggs, light sweet & tangy baked honey mustard chicken wings, (a recipe I got from Savoring Thyme) and lighter avocado & spinach dip.  Anticipating the excitement inherent in SEC matches, especially old rivalries and night games, light beer and one of my favorite adult beverages, skinny corona-ritas were served as well!  I have tried SEVERAL versions of "light margaritas" and have not been a fan of any of them, until I came across this recipe below! It is ABSOLUTELY FABULOUS! 

The food and drinks were delicious, and all my guests left full and satisfied...well they were happy with their refreshments, maybe not the outcome of the night's games ; ) 

Skinny Corona-ritas:

RECIPE

SERVES  12        *One glass is one serving

CALORIES 19

FAT 0g

CARBS 3g

*Makes 2 pitchers 

The entire recipe is 223 calories, 30 carbs & 0g of fat.

INGREDIENTS:
1 can of frozen diet limeade 
12 oz of tequila (I recommend a silver version) 
24 oz of diet Sprite
3 oz Triple Sec
One Corona Light
*lime wedges for garnish

DIRECTIONS:
1. Pour half of all the ingredients into the blender with a cup of ice & blend until smooth
2. Pour into glasses and add a lime wedge garnish
*You can add more ice if you like the drink slushier; I do not. If you like your margaritas "on the rocks" you can skip the blender all together & just mix the ingredients in a pitcher & pour over ice

Light & Spicy Deviled Eggs:

***COOKING TIP:

When trying to get the "stuffing" into the boiled eggs in an easy clean manner, all you need to do is take your mixture & scoop it into any type of bag (I used a sandwich bag) and clip off one corner of the bottom edges, about 1 cm (just a little bit-this picture is blown up). If the bag is not seal-able make sure none gets out of the top opening while you work. Squeeze the "stuffing" down toward the newly cut hole (be careful not to get any out yet, I advise you do this over a plate for the first time until you get the feel of it). Grasp bag slightly to where "stuffing" is in the palm of your hand, and as you gently squeeze, it will smoothly pipe out into your eggs. It works best if you start at the center of the yolk's hole and work around in wide circles clockwise, coming around & upward in smaller circles as you go until you make a sort of Christmas tree shape! It is very similar to piping icing!

RECIPE

SERVES  24        *Makes 48 deviled eggs & one serving is 2 deviled eggs

CALORIES 81

FAT 5g

PROTEIN 6g

CARBS 1g

PREP TIME: 7 mins

COOK TIME: 5 mins

INGREDIENTS:
12 eggs
1/4 cup of yellow mustard
1/8 cup of light mayonaise 
1/8 cup of Wickle Pickle relish (you can substitute relish BUT I wouldn't recommend it)
1/2 tsp of hot sauce
salt and pepper to taste
paprika

DIRECTIONS:
1. Boil 12 eggs in a large pot
2. Remove eggs & set aside to cool
3. Remove eggs shells, being careful not take egg pieces with them. I find it best to run cool water over the eggs first
4. Cut eggs in half vertically (around long circumference). When cutting try not to go all the way through, but stop at the yoke so it is easier to remove from the egg in one whole piece. If this doesn't happen then scoop yoke out carefully with a fork or spoon by prying around it's edges separating it from the egg
5. Mix removed yolks & all other ingredients (except paprika) in a large bowl 
6. Scoop mixture into the "half circle holes" or indention were yolk once was of each egg. See cooking tip above for best way to do this & picture showing how
7. Sprinkle with paprika & set in the refrigerator to cool 

*Can be made in advance & stored in the refrigerator for up to a day before serving, however it tastes best when eaten that day. 

Lighter Avocado & Spinach Dip:

Need a better picture-this does NOT give this yummy dip justice! 

RECIPE

SERVES  15        *Makes 3 1/2 cups of dip, one serving being about 1/4 cup

CALORIES 73.3

FAT 4.4g

PROTEIN 5.2g

CARBS 3.4g

SUGAR 0.6g

FIBER 0.9g                     

CHOLESTEROL mg

SODIUM 245.2mg

PREP TIME: 5 mins

COOK TIME: 20 mins

INGREDIENTS:
14 oz artichoke hearts (packed in water), drained & chopped 
9oz spinach chopped (if use frozen make sure it's thawed & squeezed out) 
1 clove or 1 tsp of garlic
1 clove of shallots
1/2 cup of nonfat plain greek yogurt
1/2 cup of light mayonnaise
2/3 cup of Parmesan cheese shredded
4 oz of shredded reduced fat or skim mozzarella cheese
1 tsp of lemon juice
1 tsp of hot sauce
salt & pepper to taste

DIRECTIONS: 
1. Preheat oven to 375°
2. Coarsely chop the artichoke hearts with the garlic and shallots (or use a food processor if you have one)
3. Combine & mix all ingredients in a medium bowl. 
4. Place in a olive oil sprayed oven-proof dish and bake for 20-25 minutes, until hot and cheese is melted or slightly bubbling. 

*Can be made in advance and stored in the refrigerator for one day OR in the freezer up to 2-3 months before baking. If unfreezing let it thaw first before baking, but do not let it stay defrosted for more than one day in the refrigerator.
  

Light Sweet & Tangy Baked Honey Mustard Chicken Wings:

Original recipe can be found out a very cute blog called Savoring Thyme! Check it out by clinking on link. My version of the recipe is below! 

***HEALTH TIP:

Honey is an antioxidant that helps lower cholesterol & fight heart disease!!!! I like to add it when cooking meats (which can be high in cholesterol), especially when I do not remove the skins, as a healthier alternative to store bought marinades for huge flavor & sweetness. 

An article about the cholesterol lowering capabilities on webmd stated a "research team found that dark honey generally has the highest concentrations of antioxidants" and that it should be "be incorporated into your diet by substituting them for other calorie-rich foods in order to get the most benefits without adding extra pounds." Read more: http://www.webmd.com/cholesterol-management/news/20020819/honey-almonds-lower-cholesterol

The University of Pittsburgh Medical Center states "[h]oney could help stimulate wound healing, fight periodontal disease or gingivitis, regulate blood-sugar levels and provide laxative effects." Read more: http://www.livestrong.com/article/283040-do-honey-cinnamon-lower-cholesterol/#ixzz2C8kuI0PB


***COOKING TIP: 
When baking wings, put them on a cooling rack that is placed on top of a foil lined baking sheet, to add that scrumptious crispness to the wing's skin and also let the excess oils (fat) drain off them as they cook!

RECIPE

SERVES 24     *One serving is 1 wings

CALORIES 106

FAT 6g

PROTEIN 7.9g

CARBS 6g

SUGAR 6g                

CHOLESTEROL 25mg  

SODIUM 121mg

PREP TIME: 5mins + how long you decide to marinate wings (30mins-overnight)
COOK TIME: 25mins

INGREDIENTS:
1/2 cup honey
1/2 cup yellow mustard
1 tsp of mustard seed (if you have it)
2 Tbls (1 fluid oz) of Trop 50 Orange Juice
1/2 tbl of garlic, minced
18 chicken wings
salt and pepper to taste

DIRECTIONS:
1. Combine all ingredients, except chicken wings, in a bowl & whisk until thoroughly mixed.
2. Pour mixture over chicken in a pan or storage bag and marinate in refrigerator for at least 30 minutes, but for optimal flavor the longer the better, overnight if you can! 
2. Preheat oven to 450 degrees 
3. Foil over a backing sheet and place a cooling rack on top of it. This technique will add crispness to the wings' skin, see picture & cooking tip above. Spray the cooling rack with olive oil & place wings on top of rack carefully so that they are not overlapping and you have as much of them balanced on the rack as you can.
4. Cook wings for 25-30 minutes


What are your favorite tailgate foods? 
I'm always interested & ready to try new recipes, so if you know any great tailgate recipes to share please do so in the comments section or email them to me. If you'd like me to try to lighten up your not so healthy favorite sport friendly food or drink, give me your suggestions & I'll try to get out some new healthier versions soon! 

NO MSG PLEASE

11/8/12

Asian food is a huge staple around my house. It's full of flavor, and as we jokingly say to each other, "you got to have FLAVOR!" Homemade asian food can really be healthy, easy and quick when done correctly. Lately my brother has been frequenting the "fast food versions" for lunch and dinner; therefore in an effort to nix his filthy habit, I prepared the recipe below for Low Calorie Sweet-Spicy Chicken & Vegetable Stir-Fry with Sauteed Bok Choy. This is my tweeked version of a similar stir fry recipe I got from the September 2012 issue of Cooking Light magazine. I added the bok choy side because of it's tasty unique flavor and it's enormous health benefits, which are shown below under "Health Tips." 

Needless to say all 3 men in my house were very satisfied with this delicious MSG free dish, and they won't frequent a "Chinese Food Chain" ....at least for this week...

Living a flavorful, healthy lifestyle is one way to becoming full of Joy! 

Why is MSG bad? Monosodium glutamate (MSG) is a flavor enhancer commonly added to Chinese food, processed meats, soups and canned vegetables. The Food & Drug Administration (FDA) has received several reports of adverse reactions to foods containing MSG, and they now refer to the symptoms of headache, nausea, face tightness, weakness, numbness, chest palpitations, flushing, and sweating, as the MSG complex. Others, including several neurosurgeons, claim far worse symptoms of mental dullness, lethargy, ADHD, depression, stomach cramps & gas, reflux, chills, etc due to the additives ability to excite the neurosystem. So why put your body through this when you can make more flavorful food at home for a fraction of the cost...and have leftovers!

***HEALTH TIPS:

Bok Choy or "Chinese Cabbage"

Bok choy is a dietary antioxidant, low in calories with no fat, and is even cancer preventing! It has important vitamins A, C, K, & B6. Bok choy is also full of iron, magnesium, folate, fiber, and tons of carotenoids for eye health. If you don't believe me check it out for yourself on Lance Armstrong's Livestrong website, http://www.livestrong.com/article/5382-need-health-benefits-bok-choy/.  

***COOKING TIP: 

When you need to see recipes and use your hands simultaneously, use a pant clothes hanger to place recipes where they can be viewed with ease, while avoiding permanent messy smudges! Don't knock it until you try it!!!!!

Sweet-Spicy Chicken & Vegetable Stir-Fry with Sauteed Bok Choy

RECIPE

SERVES 4                       *I had at least 2 servings of leftovers after one person had seconds

CALORIES 369

FAT 14.2g

PROTEIN 31g

CARBS 26g

FIBER 5.1g                     

CHOLESTEROL 66mg

SODIUM 576mg

*Above calculations include the rice, I did not eat the rice with my stir fry & was full on just veggies & bok choy, so my dinner had even less carbs, fat, & calories! 

PREP TIME: 5 mins

COOK TIME: 20 mins

INGREDIENTS FOR STIR FRY:

3 tbl brown sugar

1 1/2 tbl low sodium soy sauce

1 tbl red wine vinegar

2 tbl siriracha sauce

1 tbl chili powder

1 tsp of chopped or minced garlic

1 tbl orange juice (can omit) 

3/4 tsp cornstarch 

2 tbl canola oil (divided) 

1 lb. boneless chicken breasts cut in chunks

8 ounces of sugar snap peas

1 red bell pepper sliced

1/2 medium red onion cut into thin wedges

1/4 cup sliced almonds (can use peanuts) 

long grain rice

1. Cook long grain rice as per directions on package for servings. 

2. Combine the first 8 ingredients in a bowl & mix well. Wash vegetables. Pinch off snap pea ends & try to pull off strings with them if you can, if not it's not big deal (picture below). Chop bell pepper & red onion into small strips or bite size pieces.

3. Heat large skillet over high heat with 1 tbl of canola oil. Add chicken & stir-fry for 5-6 minutes or until browned & done. Remove chicken from pan once it is cooked.

4. Add other remaining 1 tbl of canola oil to heated pan. Add snap peas, bell pepper, red onion and stir fry for 3-4 minutes or until veggies are done to your liking. 

5. Finally add the bowl of mixed ingredients to pan and coat vegetables, add chicken stir and let mix for a minute or two on low. 

INGREDIENTS FOR BOK CHOY:

2 tsp of garlic

2 tbl of sesame seeds

2 tbl spoons of canola oil

salt 

1 head of bok choy

1. Wash bok choy & cut off stems (picture below). Cut large stems & bok choy leaves in strips

2. Heat skillet (large pan) on high heat with oil & add garlic, cook for 1-2 mins 

3. Add bok choy stems to skillet & cook, stirring every minute or so until stems are transparent, some may slightly brown

3. Add bok choy leaves & sesame seeds to pan & cook for 2-3 minutes until leaves start to wilt & shrink. Add pinch of salt for taste & cook 2-3 minutes more or until done to your liking

How  I cut stems from the leaves (before I cut into smaller pieces) 

How I pinched off sugar snap peas ends

All mixed in, end product of stir fry (without rice) 

What other ways can you serve Bok Choy?

I'm always looking for new recipes & fun, healthy ways to serve vegetables. If you know any great bok choy recipes, please share them below in the comments section or email them to me. I'd love to try your recipes.